Sweet potato fries have become a beloved alternative to traditional potato fries, especially for those following paleo, Whole30, or gluten-free diets. This article provides a comprehensive guide to making crispy and flavorful sweet potato fries at home, focusing on oven-baked and air-fried methods. We'll cover everything from ingredient selection to cooking techniques, ensuring a perfect batch every time.
Why Sweet Potato Fries?
Sweet potatoes offer a nutritional boost compared to regular potatoes. A 100-gram serving provides 315% of the Daily Value (DV) of Vitamin A, 21% of Vitamin C, 10% of Vitamin B6, and 4% of magnesium and iron. These fries also present a delightful way to incorporate more whole foods into your diet.
Key Ingredients for Paleo Sweet Potato Fries
- Sweet Potatoes: Opt for red garnet sweet potatoes for their vibrant orange color and texture. Choose sweet potatoes that are relatively uniform in size and shape, without dark spots or rough patches. 1.5-2 lbs of sweet potatoes are recommended for a batch.
- Avocado Oil: Avocado oil's high smoke point makes it ideal for high-heat cooking, ensuring crispy fries without burning. It is also paleo-friendly and contains more nutrients and less saturated fat compared to olive oil. Use roughly 1.5 tablespoons of oil.
- Arrowroot or Tapioca Starch: This secret ingredient helps create a crispy coating. Cornstarch can be used as a substitute if you're not strictly following a paleo diet.
- Seasoning: A blend of spices elevates the flavor. A recommended mix includes:
- 1 1/2 Tbsp paprika
- 1 1/2 Tbsp salt
- 1 Tbsp garlic powder
- 1 1/2 tsp onion powder
- 1 1/2 tsp chili powder
- 1 tsp cumin
- 1/2 tsp black pepper (omit for AIP)
- 1/2 tsp smoked paprika
- 1/8 tsp cayenne pepper or chipotle chili powder (optional)
- 1/4-1/2 tsp celery salt
Essential Equipment
- Baking sheets (lightly greased or lined with parchment paper)
- Large bowl
- Sharp chef’s knife
- Tongs
- Small blender or food processor (for cheese sauce, if making loaded fries)
Step-by-Step Instructions for Oven-Baked Sweet Potato Fries
- Preheat the Oven: Preheat your oven to 450 degrees F (232 degrees C).
- Prepare the Sweet Potatoes:
- Wash the sweet potatoes and leave the skins on for extra crispiness.
- Cut off the ends of each sweet potato.
- Slice each potato in half lengthwise, then slice each half into 1/4" to 1/2" thick planks.
- Cut each plank into fries, aiming for uniform size and thickness.
- Season the Fries:
- In a large bowl, toss the sweet potato fries with avocado oil (about 2 Tbsp). Ensure the fries are well coated.
- Sprinkle the fries with the seasoning mix (about 2 tsp) and arrowroot or cornstarch (if using). Toss until evenly coated, ensuring no powdery sections remain.
- Arrange on Baking Sheets:
- Spread the fries in a single layer on the prepared baking sheets. Avoid overcrowding to prevent steaming instead of roasting.
- Sprinkle with sea salt.
- Bake:
- Place the baking sheets in the preheated oven.
- Bake for 15 minutes.
- Remove the baking sheets and flip the fries using tongs. They should be golden on the flipped side.
- Return the baking sheets to the oven, swapping their positions.
- Continue baking for another 10-15 minutes, watching closely to avoid burning, until the fries are crisp and browned.
- Serve: Serve hot and enjoy!
Air Fryer Method
- Preheat: Preheat your air fryer to 390 degrees F (199 degrees C).
- Prepare and Season: Follow steps 2 and 3 from the oven-baked method.
- Air Fry: Cook the fries in batches for 18-20 minutes, flipping them halfway through.
Tips for Extra Crispy Sweet Potato Fries
- Don't Peel: Leaving the skins on helps with crispiness.
- Uniform Cuts: Cut the fries into even sizes (1/4" to 1/2" thick) for even cooking.
- Arrowroot/Cornstarch: This is a crucial step for achieving a crispy coating.
- Single Layer: Spread the fries in a single layer on the baking sheet or in the air fryer basket.
- High Temperature: Bake or air fry at a high temperature (425-450°F/218-232°C) to crisp the skin and starch layer.
- Flip Regularly: Flipping the fries ensures even browning and crisping.
- Soaking: Soaking the cut fries in cold water for at least 10 minutes (up to overnight) helps draw out the starch, resulting in crispier fries. Make sure to dry the fries thoroughly before tossing with oil and seasonings.
- Hot Pan: If using the oven, preheat the baking sheet inside the oven. Starting with a hot pan can help the fries get crispy faster.
Serving Suggestions and Dipping Sauces
Enjoy your sweet potato fries fresh from the oven or air fryer for the best crispness. Here are some delicious dipping sauce ideas:
- Ketchup: A classic choice.
- Chipotle Dipping Sauce: A creamy, smoky option.
- Vegan Chipotle Ranch: A gluten-free, paleo, and vegan-friendly option.
- BBQ Ranch: For smoky BBQ flavors.
- Pineapple Relish: A sweet and tangy option.
- Fry Sauce: A simple combination of mayonnaise, ketchup, and spices.
- Dairy-Free Ranch Dressing: A creamy, herby white sauce.
Loaded Sweet Potato Fries
Take your sweet potato fries to the next level by loading them with toppings. Here’s how:
- Prepare the Cheese Sauce: Blend cashew-based cheese sauce ingredients in a high-speed blender until smooth.
- Cook the Bacon: Cook sugar-free hickory smoked bacon in a skillet until crisp.
- Assemble: Arrange the baked sweet potato fries on a platter and top with cheese sauce, crumbled bacon, avocado, green onion, and tomatoes.
Storing and Reheating
Sweet potato fries are best enjoyed fresh. However, if you have leftovers, here’s how to reheat them:
Read also: Paleo Granola Recipes
- Air Fryer: Reheat for 5-8 minutes at 400 degrees F (204 degrees C).
- Oven: Reheat on a greased sheet pan for 5-10 minutes at 400 degrees F (204 degrees C).
Recipe Variations
- AIP-Friendly: Omit black pepper and paprika. Use garlic and salt or other AIP-friendly seasonings.
- Garlic Lime Fries: Add fresh lime zest and baked garlic.
Read also: Paleo Diet Delivered: What You Need to Know
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