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Rosemary and Olive Oil Sweet Potato Fries
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
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 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.
- 2 Sweet Potatoes.
- 1 tsp rough/Kosher salt.
- 2 tbs Olive Oil.
- 1 tbs Rosemary.
Slice Sweet Potatoes
- 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.
My kids love these!
Do you prefer baked or fried potatoes?
© 2018 From The Heart