Easy, Simple, Fast, Best, Delicious, Healthy, Fat-Free, Sweet Potato Oven Baked Fries

People think you need to coat oven fries in oil, but they don’t know… try this recipe and you will learn better.  Moisture leaves the sweet potatoes as they bake, and activates the seasonings. Your fries will be crispy, oil-free, and full of flavour.

Nutrition Facts
*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way
Amount Per Serving (1 / 5th of recipe)
Calories 89
% Daily Value*
Sodium 57mg 2%
Potassium 350mg 10%
Total Carbohydrates 20g 7%
Dietary Fiber 3g 12%
Sugars 4g
Protein 1g 2%
Vitamin A 295.1%
Vitamin C 3%
Calcium 3.1%
Iron 3.5%
* Percent Daily Values are based on a 2000 calorie diet.

I recommend Epicure seasoning mixes, I used this Cajun spice to make mine tonight.  It was spicy!  Epicure seasonings are amazing high quality spices, with high nutritional value, and no artificial ingredients like MSG or gluten fillers.

If you are in Canada, you can conveniently order spices and seasoning mixes from my Epicure site online catalogue and ship them to your home.

My kids had no seasonings, they dipped their fries in ketchup.  You can also use whatever spice blends you have around the house, like chili powder, or salt and pepper and garlic powder.

Back to oil – One gram of oil is 9 calories… empty, empty, harmful calories.  13.6 grams of oil (a tablespoon) is 120 calories.  One serving of these sweet potatoes without oil is only 89 calories!  When you add oil, you are adding calories that are nutrition poor.  You do not need processed oil to live.  We have been cooking oil-free since 2013.  If you think you need it…. what is something bad that happens to people who don’t eat oil?

Skip the oil.  Why no-oil cooking?

Jump to Recipe

Sweet potatoes have many health benefits, they are a super-food.

Like what benefits?  Well, much of the following information was conveniently provided on a paper that came with my bag of 6 sweet potatoes – let’s learn together, ok?

High in Fiber

Sweet potatoes are a good source of dietary fiber, which lowers your risk for constipation, diverticulitis, colon and rectal cancer, heart disease, type two diabetes and obesity.

The fibre in sweet potatoes provides a feeling of fulness and satisfaction, which makes you eat less!

High in Antioxidants

Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants vitamin E, and beta-carotene.

Antioxidants are essential for good brain functioning and delay the effects of ageing on the brain. Vitamin E is found mainly in high fat foods such as oils, nuts, and avocados.

Only sweet potatoes provide vitamin E without fat and calories.

Vitamin A

One serving of this recipe is 285% of the vitamin A required for a person following a 2000 calorie diet.  BAM!

If you are short like me that is like 400% vitamin A… I don’t count calories, but I know from before I went vegan (when I stressed about calories ALL THE TIME) that I need about 1100 – 1200 calories a day to maintain my 5’2″ frame.  Now that I eat whole-foods plant-based I don’t need to stress…. if I notice I’m getting some extra flab, I eat more greens and it goes away.  Serious.

Low Glycemic Index

A low glycemic index is desirable and is characterized by slow absorption, a modest rise in blood glucose, and smooth return to normal. This is especially important for people with diabetes, whose good health is dependent upon stable blood glucose levels.

Diabetics and others wanting to avoid glucose highs and lows can turn to sweet potatoes, which have a low glycemic index.

Excellent Source of Potassium

Potassium plays a major role in maintaining fluid and electrolyte balance and cell integrity. Fresh fruits and vegetables are the best sources of potassium, and sweet potatoes are among the top three richest sources. Naturally low in calories and high in nutritional value.

Ways to Include Sweet Potato Fries in Your Diet

Some ideas for using these nummy, nummy fries that you can consider while they are baking, or while you are peeling and chopping them.

  • Take sweet potato fries for lunch, topped with cinnamon flavoured applesauce
  • Add leftover sweet potatoes to your next stew or soup.  That’s going to be fast…
  • You can even eat raw sweet potato fries with your favourite dip (I read this on the sweet potato marketing literature that came with them, I have never actually tried this).
  • Eat sweet potato fries for vegan breakfast with scrambled tofu and pancakes.

Let’s dig into some sweet sweet potato fries!

 
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cajun sweet potato oven fries with ketchup
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*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way

Course: Side Dish
Cuisine: Vegan, Western
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 5 people
Calories: 89 kcal
Author: Jeanette Whitten

Don't buy frozen fries, make them fresh, and use orange sweet potatoes to get more antioxidants, potassium, and fibre, from a fat-free, low-glycemic index super-food!

Peel the potatoes, cut into sticks, spread on your baking sheet, sprinkle with seasonings, bake, enjoy.

See full instructions and pictures here!

Ingredients

Instructions

  1. Preheat oven to 425° F.  Use a foil or silicone lined baking sheet or stoneware.  No-oil required.

  2. Peel the potatoes.

  3. Cut in half or quarters, place on the round side, slice down 2-3 times to make 1 inch lengths.  Set in a pile on the flat side, cut into sticks.

  4. Spread mostly in a single layer, some overlap is fine.  No-oil required.  Really jam the sticks together, they will shrink quite a bit.  Pack as many on the sheet as you can, because I think you are going to eat these up really quick-like and be sad if you don't have enough.  In fact, I wish I had put a lot more on my sheet here. 🙁

    sweet potato fries in sticks ready for baking
  5. Sprinkle with seasonings like seasoned salt, chili powder, or cajun seasoning from Epicure.  If you have a convection oven, then fire up two sheets and cook those babies at the same time.

  6. Bake for 30 - 40 minutes.  Remove if fries start to burn.

    baked healthy sweet potato fries no-oil
  7. Serve!  In this case we had them with beet greens (with fresh squeezed lemon) and vegan chicken fingers.  It was honestly a great combo.  Spicy cajun fries, salty lemon beet greens (they are naturally salty), sweet ketchup veggie fingers - it was all really good, and pretty good for us too, right?

    cajun sweet potato oven fries with ketchup

Recipe Notes

Serving suggestions:

With Ketchup mixed with cajun seasoning, or cranberry sauce, or lemon juice.

Nutrition Facts
*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way
Amount Per Serving (1 / 5th of recipe)
Calories 89
% Daily Value*
Sodium 57mg 2%
Potassium 350mg 10%
Total Carbohydrates 20g 7%
Dietary Fiber 3g 12%
Sugars 4g
Protein 1g 2%
Vitamin A 295.1%
Vitamin C 3%
Calcium 3.1%
Iron 3.5%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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