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Rosemary and Olive Oil Sweet Potato Fries

Updated on February 19, 2018
Shizette profile image

Shizette is a communications specialist who loves to travel, cook and explore new cultures.

Healthy and Nutritious

I grew up in beautiful South Africa, where healthy, nutritious food is prominent; whether you're eating at a cafe, restaurant or eating basic home cooked meals. I always had an affinity for fresh, roasted or baked vegetables; and prior to learning how to make these, I had always thought it was a difficult feat to achieve a delicious yet nutritious meal involving grilled or baked vegetables. These sweet potato fries (or "chips" as we call them) only use four ingredients: sweet potatoes, olive oil, rosemary and salt. They are baked in the oven and extremely nutritious and delicious.

Perfect as a main or side dish or even toddler snack!

Baked not Fried Rosemary Sweet Potato Fries

Rosemary Sweet Potato Fries
Rosemary Sweet Potato Fries | Source

Sweet Potato is a Super Food

Low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin B6 and Potassium, and an excellent source of Vitamin A, Vitamin C and Manganese.

Sweet Potato

sweet potato yam
sweet potato yam | Source

Sweet Potatoes: Rich in Nutrients

Sweet potatoes are an edible tuberous root; long and tapered, with a smooth skin whose color ranges between yellow, orange, red, brown, purple, and beige. Its flesh ranges from beige through white, red, pink, violet, yellow, orange, and purple. Sweet potato cultivars with white or pale yellow flesh are less sweet and moist than those with red, pink or orange flesh. They are rich in Vitamin A.

"Besides simple starches, raw sweet potatoes are rich in complex carbohydrates, dietary fiber and beta-carotene, while having moderate contents of other micronutrients, including vitamin B5, vitamin B6 and manganese. When baked, a small variable changes in micro-nutrient density occur to include a higher content of vitamin C at 24% of the Daily Value per 100 g serving," according to Wikipedia.

Sweet potatoes are especially beneficial to those with Vitamin A deficiencies:

Sweet potato cultivars with dark orange flesh have more beta-carotene (vitamin A) than those with light-colored flesh, and their increased cultivation is being encouraged in Africa where vitamin A deficiency is a serious health problem.

different types of sweet potatoes. All are nutritious!
different types of sweet potatoes. All are nutritious!

Ingredients

  • 2 Sweet Potatoes.
  • 1 tsp rough/Kosher salt.
  • 2 tbs Olive Oil.
  • 1 tbs Rosemary.

Slice Sweet Potatoes

Slice up your sweet potatoes (with or without skin)
Slice up your sweet potatoes (with or without skin) | Source

Method

  • Preheat oven to 220C/430F.
  • Wash and slice up your sweet potatoes (including the skins makes them higher in fibre but you could peel them if you prefer) into chips/fries and lay them on your baking tray.
  • Drizzle with olive oil.
  • Sprinkle salt and rosemary.
  • Bake uncovered for at least 25 minutes until it starts to brown slightly.
  • Cool and serve.

Kid-Friendly Snack!

My kids love these!

Great for kids who are picky eaters (like mine).
Great for kids who are picky eaters (like mine). | Source
3.5 out of 5 stars from 2 ratings of Baked Rosemary Sweet Potato Fries

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© 2018 From The Heart

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    • Haleykieser profile image

      Haley Kieser 7 days ago from Arizona

      Ooo! These look so yummy. Love the layout of your article as well.

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