A nutritious and favorite fall ingredient –
With over 400 different sweet potato varieties worldwide, the sweet potato, a large edible root within the morning glory family, provides an excellent source of carotenoids such as beta-carotene and lycopene, vitamins C, D & E, and minerals such as manganese and iron. They are also high in potassium, which helps lower blood pressure by removing excess sodium and regulating fluid balance in the body. In addition, Sweet potatoes are also excellent anti-stress food and help relax muscles, calm nerves, and cognitive balance.
Sweet potatoes are also helpful for people who have insomnia. It provides a necessary form of glucose that stimulates the development of neurotransmitters such as glycine, dopamine, GABA, and serotonin, which aid in sleeping soundly.
Sweet potatoes are also among the best anti-cancer foods and help prevent breast, colon, lung, skin, and oral cancers. They are easily digested and help alleviate ulcers, inflamed colons, digestive disorders, and constipation. Moreover, Sweet potatoes help prevent megacolon, an expansion of the colon due to the proliferation of C. difficile, Chlamydia, Staphylococcus, Streptococcus, E. coli, H. pylori, and other bacteria. And help alleviate narrowing of the intestinal tract due to the chronic inflammation commonly diagnosed as Crohn’s or colitis.
Sweet potatoes contain phytochelatins compounds (Phytochelatins (PCs) are small metal-binding peptides found in plants) that bind to heavy metals such as cadmium, copper, lead, mercury and safely remove them through the body. For further help with the removal of heavy metals, try the Heavy Metal Detox Smoothie.
One cup (200 grams) of baked sweet potato with the skin on contains –
Calories: 180, Carbs: 41.4 grams, Protein: 4 grams, Fat: 0.3 grams,
- Fiber: 6.6 grams
- Vitamin A: 769% of the Daily Value (DV)
- Vitamin C: 65% of the DV
- Manganese: 50% of the DV
- Vitamin B6: 29% of the DV
- Potassium: 27% of the DV
- Pantothenic acid: 18% of the DV
- Copper: 16% of the DV
- Niacin: 15% of the DV
- 4 medium-large or 6 medium - Sweet Organic Potatoes (Yams)
- 1 1/2 tsp. - French Sea Salt
- 4 tbsp. - Avocado Oil (Organic)
- ½ tsp. - Sweet Smoked Paprika Powder (Organic)
- Freshly Ground Organic Blake Pepper To Taste
- 1/2 tsp. - Cayenne Powder (Organic)
- 2 tbsp - Cornstarch
- 1/2 tsp. - Garlic Powder (Organic)
- Organic Fresh Thyme
Taste The Season With Sweet Potato Fries
Equally, space the oven racks to allow even cooking and preheat the oven to 425°.
Line two metal half-sheet pans with parchment paper. Don't use a silicone baking sheet; that can make soggy fries!
Wash your sweet potatoes under cold running water, scrubbing well with a scrubber to get rid of any dirt, leaving the skins on.
Slice off each potatoes ends, then slice off part of the side to make a base. Cut the potato in half. Laying the cut side down, then cut into several long 1/4 strips. Repeat steps until all potatoes become cut into fries.
Place the cut yam fries in a large bowl; drizzle with the Avocado oil, then add the garlic powder, French sea salt, sweet smoked paprika, cayenne powder, black pepper and cornstarch. Mixing and coating well.
* Cornstarch helps form a crispy coating for sweet potatoes, which can turn limp in the oven.
* If you cut your sweet potatoes too big, they will lack crunchiness and mush. Also, cornstarch and parchment paper makes a HUGE difference for crispy sweet potato fries.
Organizing The Tray
Lay sweet potatoes fries out onto baking sheets far apart in even layers, making sure not to overcrowd This method provides airflow and enhances crispiness.
Ready To Bake
Bake 15 minutes on one side. Then, remove from the oven and flip the fries using a metal spatula. Place the tray back in the oven, baking 15 minutes more, baking a total of 30 to 40 minutes or until nicely golden and thoroughly cooked.
Add Fresh Herbs
Herbs are an easy way to add more color and nutrition to your meals. In the last 15 minutes of baking, add in your fresh thyme.
Observe For The Best Texture
Observe the sweet potatoes as the cooking time can depend on the thickness and your specific oven. Remove from the oven and serve immediately.
Great Side Addition
These are perfect served with anything from homemade chicken Gyros to homemade burgers or served as a snack.
Herb Infused Greek Yogurt Dip
To make your Herb Infused Greek Yogurt Dip you will need the following
2 cups plain Greek yogurt
▢ 3 tablespoons finely minced fresh cilantro or fresh thyme
▢ 1 tablespoon minced fresh dill
▢ 2 teaspoons of fresh lemon
▢ 1 1/2 teaspoons garlic powder
▢ 1 teaspoon onion powder
▢ 1 teaspoon French sea salt, and freshly ground black pepper to taste
Mix all ingredients together and enjoy!
For another great recipe using herbs try this