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Simple Sweet Potato Fries | Nutrition Stripped
Eat Well Mar. 25. 2016
Sides

Simple Sweet Potato Fries with Turmeric Tahini Dip

Mar. 25. 2016
Sides
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Founder

If there’s one thing that snacking, baking, and potatoes have in common, it’s these Simple Sweet Potato Fries! I LOVE french fries and I’ll be the first to order them when dining out with friends (especially at Burger Up here in Nashville). I’m sure you can guess, but being a Dietitian Nutritionist I’m often asked what my favorite cheat meals are, what I indulge in, etc. Although I never use the word “cheat,” I do use the words balance and flexibility. These two words are incredibly important in the NS lifestyle and in practicing balance with nourishing food, exercise, and mental/emotional wellbeing.

Healthy fries

Yes, you heard it right. This recipe is the simplest version of a healthy sweet potato fry there is. Just slice em’, bake em’, eat em’. First things first, I’m not bringing anything new and innovative to the table with baking potatoes and slicing them into the shape of a french fry, but it’s a nice reminder that there’s a healthier alternative to our beloved US snack and splurge of choice. Also, this Turmeric Tahini Dip is on another level – that I will say. Sweet potatoes, like carrots and other orange colored fruits and vegetables, contain beta-carotene which gets converted into vitamin A in our body. Vitamin A is important for hair, skin, nails, vision, and plays a key role in immune function.

You can also use gold or red potatoes in this recipe. I don’t discriminate between these potatoes, and I don’t think “white” potatoes by themselves are unhealthy. It’s only when they’re deep fried in omega-6 oils and then doused with table salt that they become unhealthy. Sweet potatoes are also a better choice over regular white potatoes, in my opinion, simply for their taste! These sweet potato fries are barely a recipe, meaning they’re SO simple I hesitate to use the word recipe…I had to share one of my favorite dips to use with these and about 1,787 other things! I love the flavor combination of bitter, nutty, and salty tahini with the sweetness of these potatoes – it tastes sublime. The tahini dip came to me as I was making these, since I wanted to photograph them with a dip and thought this combination would be amazing…and it was, it is.

A tip when storing any leftovers with this recipe – I will let them completely cool and store them in an airtight glass container, then when I’m ready to eat them I’ll pop them in the toaster oven at 425 degrees F again and “toast” them making them firm again with a little crisp. Otherwise, I’ve been known to take them out of the container, eat em’ cold with this dip and still enjoy them just the same. Another fun thing I do with these, put them on top of a huge salad…BALANCE you guys, balance.

 

Simple Sweet Potato Fries with Turmeric Tahini Dip
Recipe Type: side
Serves: 4
A simple recipe to make healthy baked crispy sweet potato fries.
Ingredients
  • 4 medium sweet potatoes, thinly sliced, peel on
  • 2 tablespoons coconut oil
  • 1 teaspoon sea salt
  • Freshly ground black pepper
  • Dash of cayenne (optional)
  • Dash of cinnamon (optional)
  • For the Turmeric Tahini Dip:
  • 2 tablespoons hot water
  • 2 tablespoons organic tahini
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • 1 tablespoon maple syrup
Instructions
  1. Preheat the oven to 425 degrees F.
  2. Slice the potatoes in small “fry” size shapes, try to slice them in uniform sizes so they’ll bake at the same rate.
  3. On a lined baking sheet greased with coconut oil, toss the fries with coconut oil and seasonings until well coated. Evenly spread the fries in 1 layer- don’t overlap fries, these won’t cook or crisp. If you need more room use 2 baking sheets.
  4. Arrange your fries in a single layer and don’t overcrowd, otherwise they will never crisp up.
  5. Bake for 8-10 minutes, flip each fry on a new side and return to baking for another 10 minutes- do this until all sides have been slipped (total of 35-40 minutes baking time). Sweet potatoes may burn on the edges slightly, this is okay, just taste test!
  6. Enjoy immediately or let completely cool before storing in an airtight glass container. Reheat in a toaster oven, oven, or skillet to quickly warm through. Upon reheating the fries may lose some crispness.
  7. For the Turmeric Tahini Dip:
  8. In a small mixing bowl, simply combine all the ingredient until smooth. You can add a little more hot water (about 1 teaspoon at a time) until you’ve reached your desired consistency. Store for up to 1 week in an airtight container. Serve as a dip with the Simple Sweet Potato Fries.
Serving size: 1 Calories: 216 Fat: 11 Carbohydrates: 27 Sugar: 8 Protein: 3

Try em’

I hope you give this one a go! Leave a comment and rate it, rating helps me continue to improve recipes for you. I love seeing what you come up with so don’t forget to take a picture and tag it #nutritionstripped on Instagram!

Less decisions = more energy to do what you love to do. Let the NS Society take over meal planning for you and leave you the fun bits to do like cooking and dancing in the kitchen on the weekend plus save so much time during the week to do all the things! Sign up here and join us.

xx McKel

The Recipe

Serves 4

Print

Ingredients:

  • 4 medium sweet potatoes, thinly sliced, peel on
  • 2 tablespoons coconut oil
  • 1 teaspoon sea salt
  • Freshly ground black pepper
  • Dash of cayenne (optional)
  • Dash of cinnamon (optional)
  • For the Turmeric Tahini Dip:
  • 2 tablespoons hot water
  • 2 tablespoons organic tahini
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • 1 tablespoon maple syrup

Directions:

  1. Preheat the oven to 425 degrees F.
  2. Slice the potatoes in small “fry” size shapes, try to slice them in uniform sizes so they’ll bake at the same rate.
  3. On a lined baking sheet greased with coconut oil, toss the fries with coconut oil and seasonings until well coated. Evenly spread the fries in 1 layer- don’t overlap fries, these won’t cook or crisp. If you need more room use 2 baking sheets.
  4. Arrange your fries in a single layer and don’t overcrowd, otherwise they will never crisp up.
  5. Bake for 8-10 minutes, flip each fry on a new side and return to baking for another 10 minutes- do this until all sides have been slipped (total of 35-40 minutes baking time). Sweet potatoes may burn on the edges slightly, this is okay, just taste test!
  6. Enjoy immediately or let completely cool before storing in an airtight glass container. Reheat in a toaster oven, oven, or skillet to quickly warm through. Upon reheating the fries may lose some crispness.
  7. For the Turmeric Tahini Dip:
  8. In a small mixing bowl, simply combine all the ingredient until smooth. You can add a little more hot water (about 1 teaspoon at a time) until you’ve reached your desired consistency. Store for up to 1 week in an airtight container. Serve as a dip with the Simple Sweet Potato Fries.

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