Matchstick Sweet Potato Fries
Yields: about 3-4 cups Prep Time: 15 minutes Total Time: 1 hour
Loaded with beta carotene (think healthy eyes and immune system), manganese, B vitamins and fiber, these sweet potato fries add a nutritional kick to any meal!
2 large sweet potatoes, thinly sliced like matchsticks
2 tablespoons olive oil
3/4 -1 teaspoon salt
1/4 teaspoon arrowroot flour
1. Preheat oven to 425 degrees Fahrenheit.
2. Slice sweet potatoes thinly, keeping skin on, about 1/8 – 1/4 inch thick.
3. Combine arrowroot flour and salt in a dish and mix well.
4. Place sliced sweet potatoes in a sealable food storage bag and add olive oil and salt mixture. Using hands, mix sweet potatoes around so they are fully covered. (This step can also be done in a bowl, it just helps keep hands a little cleaner when done in a bag. Although, the bag is wasteful, so each has pros and cons!)
5. Spread sweet potato sticks on a parchment paper lined baking tray (for easy clean up) and bake at 425 degrees for 35-45 minutes, turning at 15 minute intervals.
6. Remove from oven and enjoy!
Sweet potato fries have always been a bit challenging for me to make. You would think it would be simple. However, they have a higher sugar content than regular potatoes, making them prone to burning. They still need to cook at a higher temperature, as it’s hard to get them crispy without frying.
So, in comes the arrowroot flour. I use just a bit, but it seems to help coat the fries to ease the burning, and still work towards a crispier fry. You could also use cornstarch. I chose arrowroot simply because it is not derived from potatoes or corn.
Though, with whatever starch, do be careful. In one test batch, I used WAY too much cornstarch, and well, yuck. Not to gross you out, but there were actually clumps of where the cornstarch and olive oil made friends. It also helps to mix the arrowroot flour (or cornstarch) and salt first to disperse it more evenly.
Some of the fries start to burn, but I don’t mind. Some stay softer, which is great for my toddler who tends to choke on the skin. Either way, that’s the thing about sweet potatoes. They are a tricky bunch to bake. Frequent turning and knowing how your oven cooks is important. After 35 minutes, keep turning and watching until they get to your desired doneness.
As a bonus, sweet potatoes are easy on the glycemic load, plus are loaded with nutrients that support a healthy immune system. Notably, sweet potatoes are incredibly high in beta carotene (which works to convert to vitamin A) in your body. Vitamin A is important for eye health, in addition to boosting the immune system.