The trick to making sweet potato fries that are a healthful treat!


It’s a chilly, drizzly day in October, and I’m not really in the mood for a salad. I’d rather turn my oven on high and roast up a dish of warm, golden vegetables. Although it’s simple to roast vegetables, they sometimes come out undercooked, too mushy, or too burnt … or all three, if you combined several vegetables like I often do.

If you want the vegetables to be cooked perfectly, you need to choose the right timing and technique for that particular vegetable. This is especially true for potatoes.

I had a bag of sweet potatoes that I needed to use, but honestly, I was never a big fan — except for sweet potato fries. Since I try to avoid fried foods as much as possible, I thought I’d try my hand at roasting sweet potato sticks in the oven. My goal was to make baked fries that were creamy on the inside, nicely browned on the outside, and spiced just right.

After several tries and eating about 2 pounds of potatoes, I’m finally happy.

My last batch had just the right balance of sweet and spicy, and the inside was creamy and smooth. Here’s what I did:

Peel the potatoes and cut as shown:


Place in a Tupperware bowl with some flour or Tapioca starch. (I used the latter.) Seal with a lid and shake to coat thoroughly.


Toss again with a spicy maple-vinegar sauce and spread out on a baking sheet.


Now comes the special trick for this nice treat. 

Cover with foil and place in a cold oven! Turn on the oven to 425 °F and immediately set the timer for 20 minutes. When the timer goes off, remove the pan and turn the “fries” over. Cook, uncovered, for another 7-10 minutes.

According to America’s Test Kitchen, this process allow the starch in the potatoes to slowly convert into sugar. You end up with a sweeter and creamier inside!

The tapioca starch (or flour) helps form a crispy outer layer, and the spices balance out the sweetness nicely.

Get the recipe here.



Sweet potatoes contain high levels of vitamins A, B6, and many other antioxidants. They contain anti inflammatory compounds and phytonutrients that help the blood clot and wounds heal. Sweet potatoes a lower glycemic level than white potatoes, which means more balanced blood sugar levels. They’re packed with fiber and are very filling.

Sweet potatoes are real treats!

© Bobbi Mullins 2011, All rights reserved. FOOD FITNESS FAITH™