Winter Veggies: How to enjoy simple sweet potato fries

how to make simple sweet potato fries



Many people are not aware that sweet potatoes are locally grown in Ontario on the shores of Lake Erie and are in season during the winter months. Sweet potatoes are a nutritional powerhouse filled with antioxidants beta-carotene, and vitamin A, which is essential for keeping our eyes, skin and hair healthy. This nutrient dense vegetable also has a great dose of fiber -great for keeping your blood sugars steady. You can enjoy this veggie by steaming, baking and roasting them – sweet potatoes are a great swap for regular potatoes since they have a lower glycemic index and won’t raise your blood sugars as fast as regular potatoes.  Here is a delicious recipe for crispy sweet potato fries that the whole family will love!
1.      Preheat the oven to 425 degrees Fahrenheit. Peel the sweet potatoes and cut them into fry-shaped pieces. Try to cut them into similarly sized pieces so the fries will bake evenly.

2.      Toss the uncooked fries into a mixing bowl or a plastic bag, or just onto your baking sheet. Sprinkle with cornstarch (optional) and pour in a few tablespoons of olive oil, enough to lightly coat the fries. Season with salt, pepper, and spices. Mix/shake to distribute evenly (corn starch should be evenly mixed in so there are no powdery spots).

3.      Pour the fries directly onto a dark, non-stick baking sheet for best results (lining with aluminum foil produces mixed results and parchment paper can burn in the hot oven). Arrange your fries in a single layer and don’t overcrowd, otherwise they will never crisp up.

4.      Bake for 15 minutes, and then flip the fries so they can cook on all sides.  Use a metal spatula to flip. Section by section, scoop up about ten fries and flip them with a quick turn of the wrist.

5.      Bake for 10 to 15 more minutes, or until the fries are crispy. You’ll know they’re done when the surface of the fries change from shiny orange to a more matte, puffed up texture. It’s essential to bake them long enough, otherwise they won’t be crispy. Don’t worry if the edges are a little bit brown; they will taste more caramelized than burnt.

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