Photo: Ela Haney

What does soaking a sweet potato do?

It's not necessary to soak sliced sweet potatoes before frying, but if you do soak them, they will come out crispier. Soaking sweet potatoes in cold water will help release the starch, making them more available to crisp up.

debraklein.com - Crispy Sweet Potato Fries - Debra Klein

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Who doesn’t love sweet potato fries? You can make crispy sweet potato fries in the air fryer or the oven, they’ll be delicious either way! Serve them as a tasty side dish or enjoy as a healthy sweet potato appetizer recipe.

Sweet Potato Fries with Delicious Vegan Avocado Lime Dressing.

This post has been updated from the original published January 30, 2017. This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases at no additional cost to you. Which do you prefer, regular fries or sweet potato fries? I’m all in, either way. Especially when they’re crispy fries and there’s an incredible dipping sauce. If you’re having a hard time deciding, opt for the healthier sweet potato fries. Next time you can use regular potatoes and make some maple miso potato wedges. I love to make crispy sweet potato fries because they use simple ingredients and can be enjoyed any time of day. They’re so easy to make, with minimal clean up and a lot of people really love them! Bonus: they are a healthy alternative to french fries and are the perfect healthy side dish that will go well with whatever you’re serving as a main dish.

What to eat with Sweet Potato Fries:

Sweet Potato Fries Nutrition

While fries aren’t considered a health food, sweet potatoes do have a lot of nutritional benefits. Sweet potato fries are also more nutrient dense than regular french fries. Pairing sweet potatoes with healthy fats, helps the body absorb the nutrients better. VITAMINS: Sweet potatoes are rich in beta carotene that converts into vitamin A that supports our immune systems and contributes to healthy eyes, skin and nails. It reduces oxidative stress and promotes good gut health. They also have good amounts of vitamin C, good for tissue repair. Sweet potatoes are rich in beta carotene that converts into vitamin A that supports our immune systems and contributes to healthy eyes, skin and nails. It reduces oxidative stress and promotes good gut health. They also have good amounts of vitamin C, good for tissue repair. Anti-inflammatory: Cyanidin and choline help remove toxins and help protect against long term illness. Cyanidin and choline help remove toxins and help protect against long term illness. Fiber: Sweet potatoes contain both soluble and insoluble fiber, helping maintain regularity and good gut health. Sweet potatoes contain both soluble and insoluble fiber, helping maintain regularity and good gut health. Minerals: They contain magnesium, potassium, and biotin, helping to ease stress and regulate sodium levels in our cells. They contain magnesium, potassium, and biotin, helping to ease stress and regulate sodium levels in our cells. Antioxidants: help protect our cells from day to day damage and promote a healthy brain and healthy gut. help protect our cells from day to day damage and promote a healthy brain and healthy gut. Low on the glycemic index: helps to stabilize blood sugar levels by slowly releasing the starch they contain.

How to choose sweet potatoes for fries

Look for firm sweet potatoes with smooth skin, deep color and no cracks or bruises. Smaller potatoes will be sweeter and creamier than larger ones. Red or orange potatoes will have less starch and be more moist and creamy inside. Orange flesh potatoes have the most beta-carotene. Humans convert beta carotene into Vitamin A. Some types of sweet potatoes are dryer and more starchy, more like russet potatoes. These include varieties with lighter tan skin or purple skin or japanese sweet potatoes that are white inside. If you want sweet potato fries that are crisp on the outside, and sweet and moist inside, I don’t recommend these. Red and orange sweet potatoes are sometimes incorrectly labeled “yams.” Take note because real yams do not make good fries because they are super dry and have thick skins.

How to tell if sweet potatoes are bad

LOOKS: Black or brown spots indicate the vegetable is rotting and should be thrown away. Visible mold or sprouts that have developed are also signs the potatoes aren’t fresh. A shriveled sweet potato shows loss of moisture, a sign of spoilage.

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Black or brown spots indicate the vegetable is rotting and should be thrown away. Visible mold or sprouts that have developed are also signs the potatoes aren’t fresh. A shriveled sweet potato shows loss of moisture, a sign of spoilage. TEXTURE: Any soft or mushy spots suggest rot. Any soft or mushy spots suggest rot. ODOR: Sweet potatoes that give off a strong smell are bad.

How to store sweet potatoes

Fresh sweet potatoes stored in a cool dry place with adequate air circulation will last between 4-6 weeks. Storing potatoes in the fridge will result in loss of taste, poor texture and a hard center. Once cooked, sweet potatoes can be stored in the fridge for up to 5 days or the freezer for 3 months.

How to cut sweet potatoes for fries

Begin by rinsing potatoes under running water and scrub off any loose dirt. I use a loofah to make this easier. Leave the skins on, that’s where much of the nutrition is concentrated. Slice off a thin piece of potato from a lengthwise end so the potato will sit flat on the cutting board. And then, cut into 1/4″ thick ovals. Stack the ovals and then cut 1/4″ slices the other way so the potatoes resemble french fries. Place cut fries in a bowl of cold water. Use ice cubes, if necessary to keep the water cold. Potato slices should soak a minimum of 30 minutes. Place soaking potatoes in the fridge if you can leave them longer than an hour, for as long as overnight. Drain, rinse, and thoroughly pat potatoes dry. Whisk honey into oil, if desired, and drizzle onto potatoes. Then sprinkle with cumin, paprika, sea salt and white pepper and toss until evenly coated. Crispy air fryer sweet potato fries Cut into long thin fries, or wedges. Soak in cool water. This step is necessary for sweet potatoes to release some starch making the outside crispy while allowing the inside to stay soft and creamy.

Toss in oil and spices.

Preheat your air fryer. It needs to be hot before you begin.

Don’t overcrowd, make in batches if necessary. Crowded fries will steam rather than air fry. make in batches if necessary. Crowded fries will steam rather than air fry. Use tongs to turn fries over half way through cooking. Tips for making crispy fries in the oven: They don’t need to be perfectly laid out, but try for a single layer. Soak cut potatoes in cold water to release excess starch.

Make sure you pat the fries dry after soaking.

For crispy sweet potato fries, arrange fries on your baking tray in a single layer. If they won’t fit in a single layer, use a second pan, or your fries will be soft and soggy. Preheat your oven to 450. If you have a convection bake setting, use it at 425 degrees. Sweet potato fries are best enjoyed fresh out of the air fryer or oven. MEAL PREP AND STORAGE SERVE: Fries taste best when hot. Serve them with veggie burgers and a side salad for a balanced meal. Fries taste best when hot. Serve them with veggie burgers and a side salad for a balanced meal. PREP AHEAD: Cut sweet potatoes into fries and leave soaking in cold water until ready to cook. Soak for at least 30 minutes or up to overnight. Cut sweet potatoes into fries and leave soaking in cold water until ready to cook. Soak for at least 30 minutes or up to overnight. STORE: Store leftover fries (seriously, who ever has leftover sweet potato fries???) in an airtight container in the fridge for 5 days. Reheat to crisp in preheated air fryer for 5 minutes or in 450 degree oven for 10 minutes. Store leftover fries (seriously, who ever has leftover sweet potato fries???) in an airtight container in the fridge for 5 days. Reheat to crisp in preheated air fryer for 5 minutes or in 450 degree oven for 10 minutes. FREEZE: Lay cooked sweet potato fries onto a parchment lined baking tray and place in the freezer until hardened. Transfer to freezer safe zip top bag and store in the freezer for up to 3 months. Place frozen fries in preheated air fryer for 10 minutes, tossing half way. Or, reheat frozen fries in preheated 450 degree oven on parchment lined baking tray for 20 minutes, turning over half way.

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The Best Sweet Potato Fries Sauce

Most ketchup brands are loaded with sugar. Look for a ketchup brand in a glass container that is organic and doesn’t contain sugar. Or, think outside the box, and make a homemade sweet potato fries dip. Debra’s Pro Tips There’s no need to buy frozen sweet potato fries when they’re so easy to make from scratch yourself…when you also can control the ingredients to make healthy fries. Keep the skin on! Not only will you save time, but the skins are concentrated with vitamins, minerals and antioxidants. Avocado oil has a higher smoke point than olive oil, making it a better choice for high heat baking. Healthy fats help the body absorb the nutrients in the sweet potatoes. Make sure to thoroughly pat the fries dry after soaking to avoid soggy sweet potato fries. For saltier tasting fries without adding extra sodium, save the salt for after the cooking process and sprinkle on when the fries are just cooked and still hot.

Looking for another healthy sweet potato recipe?

Sweet Potato Fries FAQs Do sweet potatoes need to be soaked before frying? It’s not necessary to soak sliced sweet potatoes before frying, but if you do soak them, they will come out crispier. Soaking sweet potatoes in cold water will help release the starch, making them more available to crisp up. Are sweet potato fries vegan? Sweet potatoes are naturally vegan. As long as you don’t sprinkle with dairy cheese or use dairy in other ways, your sweet potato fries will be vegan. Why don’t my sweet potato fries come out crispy? The number one reason sweet potato fries don’t come out crispy is from overcrowding while cooking. This is true for sweet potato fries cooked in the oven or the air fryer. If baking sweet potato fries, lay them out in a single layer, use two baking trays if necessary. Also, be sure your oven is preheated and use convection bake if that’s available to you. Crispy air fryer sweet potato fries also need to cook uncrowded. Make them in batches if there isn’t enough space. Your fries will also come out more crispy if you take the time to soak, rinse and pat dry before cooking. Are french fries kosher for Passover? French fries are kosher to Passover as long as the ingredients in your recipe, aside from the potatoes, are kosher for Passover. Sweet potato fries are kosher for Passover if cooked in olive oil or avocado oil and sprinkled with kosher for Passover spices. You can always use salt and pepper plus fresh minced herbs for kosher for passover fries. Did you know commenting and rating recipes is one of the best ways to support your favorite food bloggers? If you made this recipe, please consider a five star rating below and leave a comment. Also, please share your photos on instagram by tagging me @dkhealthcoach and using the hashtag #debraklein

debraklein.com - Crispy Sweet Potato Fries - Debra Klein

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