Are Sweet Potatoes Fries healthy? They can be if you oven bake them and skip any temptation to place them next to a burger! Just kidding of course, because I love burgers and if you’re looking for a natural burger companion to these fries, this turkey burger will surprise you with its secret ingredient, moist texture and flavor.
The problem with making healthy sweet potato fries is how to make them crispy enough without deep frying. Frying in coconut oil is still deep frying, and I’m not so fond of that coconut taste, always opting for olive oil.
I really wanted crispy, and I found a recipe from Sippity Sup that calls for par-cooking the fries and dipping them into egg before baking them. It works! (He also put his with a buffalo dip which I skipped).
Blind Taste Test Times Four
In pursuit of doing this well, I made them four times and conducted a blind taste test with Mr. Spinach Tiger, who can taste nuances out of range of most people’s palates. He also happens to be a huge fan of sweet potato fries, because he’s from the South and I swear it’s true; they like everything sweeter!
I tend to enjoy more savory flavors and sprinkled these with freshly chopped sage which just sprouted up from the garden.
I tried them dipped in egg white, not dipped in egg white, with a cajun sprinkle or fresh sage. The verdict came in. Use the egg white which helps to crisp them up, along with a smattering of olive oil on parchment paper and a big yes on the sage.
Sage is a hearty herb and should not be limited to your Thanksgiving dinner. It was the last herb to die in the winter and the first one to appear back in the Spring!
So tell me do you love sweet potato fries more than regular fries?
In this recipe six years ago, I made purple sweet potato fries with lime.
So tell me if you have the choice between regular fries and sweet potato fries, which do you choose? And, have you ever had purple fries?
- 2 sweet potatoes, peeled
- 1 tablespoon olive oil
- 1 egg white beaten
- 6 sage leaves, divided
- sea salt
- Baking sheet with parchment paper
- Slice off a piece of sweet potato length wise, so it sits flat on cutting board. Make half inch slices lengthwise. Cut those into fries.
- Microwave (covered) two minutes each side or until pliable.
- Beat egg white until frothy.
- Chop sage. Put half into egg white.
- Dip into egg white, but make sure there is no excess on potatoes.
- Brush olive oil on parchment paper.
- Do not salt potatoes until after baking.
- Place potatoes on single layer on baking sheets.
- Bake at 450 for 10 minutes. Turn for another 10-15 minutes until cripsy
- During last five minutes, add more sage on potatoes.
- Salt when potatoes are done.
These sound delicious! However, I don’t have a microwave, is there some other way I can soften them?
I love the idea of the fresh sage–it sounds so good!
It’s true! The egg white makes a great crisp. However, I can’t take credit. I got the idea from Martha Stewart. GREG
frances, Just bake them a little longer. That should work.