Anyone that knows me knows I absolutely love fries…sweet potato fries, french fries, waffle cut fries, zucchini fries, eggplant fries, you name it…I’m a fry kid of a girl. With that being said, in last weeks porkchop post I mentioned posting my blog post about the sweet potato fries I created as a side dish. Well, here it is and it was easy breezy to do as well.
1 large sweet potato
1 cookie sheet
Pam cooking spray
Step 1: Take a nice sized sweet potato, clean it well. You can remove any bruised areas with a carrot peeler.
Step 2: Bring a pot of water to a rolling boil and place your sweet potato in carefully insuring you do not burn yourself 🙂
Step 3: Once you’ve allowed your potato to boil for about :15-:20, remove it from the water, place it onto a cutting board and cut into slices. Be careful b/c it will be very hot coming out of the water.
Step 4: Spray your cookie sheet with a non cook spray…I like PAM.
Step 5: Arrange your sweet potatoes on your sprayed cookie sheet and put a little sea salt and parsley on them on either side.
Step 6: Set your oven timer for 45 minutes. Note as your time is ended, carefully remove them from the oven and place them on a plate or bowel lined with a paper towel to absorb any excess oils.
Step 7: Serve and enjoy ! These can be eaten as a side dish, a vegan entree or as a breakfast dish. However you choose. I enjoy mine with a little Tabasco or Sri-Cha sauce 🙂
As always, I try to leave you with a little health tid bit, so here’s your health fact on the benefits of sweet potatoes
- Orange-fleshed sweet potatoes may be one of nature’s unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. This benefit may be particularly true for children. In several studies from Africa, sweet potatoes were found to contain between 100-1,600 micrograms (RAE) of vitamin A in every 3.5 ounces—enough, on average, to meet 35% of all vitamin A needs, and in many cases enough to meet over 90% of vitamin A needs (from this single food alone).
Here are 9 fun facts about sweet potatoes
1. They are high in vitamin B6. Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.
2. They are a good source of vitamin C. While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essential to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.
3. They contain Vitamin D which is critical for immune system and overall health at this time of year. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
4. Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper immune functioning, and the metabolizing of protein, among other things.
5. Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popularization in North America may be deficient in this important mineral.