Sweet Potato Fries
Josh Allen • June 30, 2024
Introduction
I got this recipe from an old girlfriend many years ago. I remember her as super healthy; among all our friends, she stood out for her nutritious diet and for having many interesting, great-tasting recipes. This sweet potato recipe is a go to in my house for healthy carbs with a low glycemic index.
Ingredients
- 2-3 Large Sweet Potatoes
- Olive Oil
- Sesame Oil
- Paprika
- Sesame Seeds
- Salt
Directions
- Preheat the oven to 400 degrees fahrenheit
- Peeling the sweet potato
- The skin provides flavor and texture so I like to keep some of the skin on to eat. I used to not peel any of it off but after getting some potatoes with really thick skin that made eating it not as enjoyable, I found that peeling ½ of the potato is the best option.
- Cut the potatoes into desired shape
- Fry or tater shape I personally enjoy the most but you can cut the potato into any shape you like - wedges, chunks, octagons or whatever you want. It all will taste the same.
- Toss the sweet potatoes with olive oil and sesame oil.
- In a large bowl, bring these 3 ingredients together.
- I use an oil mix of 75% olive oil and 25% sesame oil. Play with the ratio depending on your taste knowing that even a small amount of sesame oil can be very flavorful.
- The total amount of olive oil is up to you. Some people drown their potatoes in oil which is not necessary because a lot of the oil is wasted as you will see when it drips off and collects in the bottom of the baking sheet.
- All you need is enough to get it crispy in the oven.
- Bake the Sweet Potatoes
- Place the potatoes on a baking sheet and put them in the oven for 35 min at 400 degrees.
- Season the Sweet Potatoes
- At 35 min bring them out of the oven and using a spatula, toss/flip them around
- Note: If the potatoes are stuck to the pan making it hard to flip, it means they were not in the oven long enough to get some brownish crisp on the bottom that makes it easier to flip.
- At this time you will sprinkle salt, paprika and sesame seeds on the potatoes
- Place them back in the oven
- After flipping and seasoning them, put them back into the oven at 375 degrees for 10 min
- Note that paprika burns and this is why we do not put paprika on the potatoes at the start.
- Bring them out of the oven and sprinkle salt, paprika and sesame seeds
- Eat and enjoy!
Optional
- An airfryer if you have one is another way to cook your sweet potato french fries. The great thing about an airfryer is that it is very fast (10-15 min) but you can not cook a lot at once so for parties, an oven is the best bet.
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It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without artificial colors and high sugar Lollipops & Jelly Beans YumEarth : W ithout artificial colors Water Enhancer (Vitamin C) Emergen-C : Something different from usual candy - Vitamin C drink crystals that are a much healthier option to candy and kids love em. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
