Oven-Roasted Sweet Potato Fries with Rosemary
If you have a knife and a oven-safe pan, this easy oven-roasted sweet potato fries recipe is just a few easy steps away. Sweet potatoes are an incredible addition to your SuperLife diet, helping you “eat the rainbow” thanks to their bright orange color (thanks to the high amount of beta-carotene they contain). Surprise, sweet potatoes can also come in purple colors, created by purple anthocyanin pigments, which have antioxidant properties and anti-inflammatory properties. This adds yet another color option to your daily rainbow of food choices.
No matter which color you get (it can be impossible to guess what color is on the inside based on the outside skin), sweet potatoes can add up to 400% of your daily recommended amount (RDA) of vitamin A (according to several studies), plus fiber and potassium. With fiber’s importance in maintaining a healthy balance in good gut bacteria in our digestive systems, meeting (and exceeding!) your daily requirements is important.
You can peel the skin of the sweet potato off if desired, but if you want to speed up the preparation process and get extra nutrients including more fiber, potassium and quercetin in your daily intake, keep the skins on!
The coconut oil in this recipe gives you good fats, so this dish will stick with you, and adds the antioxidant and antimicrobial power of coconut (which here at SuperLife we call the “duct tape of foods” – seriously, it does almost everything) to help promote healing and health!
Make up a big batch on the weekend to have these easily on hand during the week to warm up and enjoy!
- cutting board
- large knife
- peeler (optional)
- small bowl
- cooking sheet or oven-safe dish
(Note: organic is always recommended, but if not available, sweet potatoes are on the Clean 15!)
Makes 3-4 servings
1 large sweet potato
2 tbsp coconut oil
1 rosemary stem
1/4 tsp Himalayan sea salt (add more or less to taste)
1/4 tsp fresh cracked black pepper (add more or less to taste)
STEPS TO SOMETHING DELICIOUS
Begin heating oven to 350 degrees.
If you are leaving the skins on the sweet potatoes (recommended) spray the potatoes with a vegetable wash and rinse in a strainer.
If you are skinning the potatoes, rinse them off, and remove the skins.
Cut the sweet potatoes into wedges the long way (shown below).
Place the wedges into a bowl. Pour over 2 Tbsp of coconut oil, remove rosemary leaves from the stem and drop in the bowl, and add salt and pepper to taste (shown below). Mix with a spoon or by hand.
Pour onto a cooking sheet or into an oven safe pan. Spread out the potatoes to create some space. Don’t crowd the pan! Place in the oven.
Turn once or twice with a spatula and if necessary brush on some extra coconut oil if they are browning or drying out too quickly.
Bake 30 minutes – or until you can easily insert a fork in to the wedges.
Remove, place on a plate, and enjoy!
Fun Tip: You can use this recipe for white, red, or yellow potato wedges or even yams.