I’ve been fiddling around with recipes over the last few months and have come across some rather straightforward concoctions that are Intolerant-friendly (and often both lactose and gluten free), tasty and which can be transported from Point A to B if needs be. This month my obsession lies with sweet potato fries: a sinfully delicious snack that can easily cost you $5 – 7 a pop if you rely on Trader Joe’s or Whole Foods for your fix, but can be made for far less if you have some prep time on hand and a modicum of patience.
If you’re not all that familiar with our friend the sweet potato, the following are the most important things you need to know: sweet potatoes tend to be large, starch filled tuberous roots that come in all shades of orange, purple, gold or rose. They have a distinct sweet flavour that other types of potatoes lack and their nutritional value makes them a much coveted vegetable. High in fibre, vitamins B6/C/E, beta carotene, potassium and calcium, sweet potato winds up being yet fantastic superfood has a myriad of positive affects on various bodily functions/organs (skin, heart, blood flow, nervous system). Nutritional mumbo-jumbo aside, sweet potato a great food for weight management as well since it’s a “slow burn” food that’s used by the body rather efficiently. Not only is it enjoyable to eat, but it has uncanny ability to keep you full for longer periods of time.
Hungry yet? I know I am…
Intolerant-Friendly Sweet Potato Fries (Disks)
- 2 medium sized sweet potatoes
- 1 tablespoon of olive oil
- 2 tablespoons of grapeseed oil
- 1 teaspoon of truffle or walnut oil
- 1-2 cloves of garlic
- 1 tablespoon of fresh rosemary
- Spices to taste (salt, pepper, oregano, nutritional yeast)
*Also needed: oven and parchment paper.
*Cooking time: 60 – 120 minutes.
1. Set oven on 200F and use the bake option (as opposed to convection or broil). Line your grill or baking sheets with parchment paper.
2. Prepare the oil dressing first by combining all three oils in a small measuring cup. Chop the garlic and add it to the mix along with fresh rosemary should you have some.
3. As the dressing sits, peel the potatoes and cut them into whatever shape you please, I cut mine in thin disks as they get nice and crispy that way. Once peeled and chopped place them in a large bowl/container.
4. Take your oil mixture and pour it over your sweet potatoes. Use your hands to make sure each disk/fry is coated and let sit for 30-40 minutes if you have the time (the dressing seems to seep into the potato better this way). If time is not of the essence then lay your sweet potatoes on the parchment paper and space the disks out. There doesn’t need to be a lot of space between them, but if they’re stacked on top of one another other they’ll take longer to dry/bake and might remain soggy. I don’t know about you, but I’m not a fan of soggy fries.
5. When all the disks are laid add whatever seasonings you prefer. My favourite these days has been straight up salt and pepper, though sometimes I add oregano and a bit of nutritional yeast for good measure. I find though that the oil dressing (what, with the truffle oil, rosemary and garlic) is more than good enough.
6. Put your baking trays in the oven and set your timer for 40 minutes at first. Normally it takes longer than 40 minutes for the fries to cook, but the time will differ depending on the kind of oven you have and/or how crispy you want your fries. After the first 40 minutes I check on them every 15 minutes to see how they’re evolving. If my oven is set on low it takes about 90 – 120 minutes for the disks to get nice and crisp. Once done, remove from the oven and let stand for 10-15 minutes.
At that point you have one of two options: start devouring or pack them up in a resealable container to nibble on later.
Either way: enjoy!