Sweet Potato Fries With Chipolte Ranch Dip

By Charlotte Carson

According to the USDA, sweet potato is a rich source of energy, carbohydrates, and fiber. They also contain a wide array of minerals such as calcium, phosphorus, sodium, potassium, and magnesium.

Benefits Of Sweet Potato

They are also packed with other nutrients that include vitamins as well as provide phytosterols, isoflavones, and amino acids such as leucine, glutamic acid, and threonine. A single serving of sweet potato alone will provide more than 400% of your daily dose of vitamin A!

One cup (200 grams) of baked sweet potato with skin provides:

  • 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

Additional benefits

Sweet potato is one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your bodyVitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity. It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut. The gut is where your body is exposed to many potential disease-causing pathogens. Therefore, a healthy gut is an important part of a healthy immune system. Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats

RECIPE

Ingredients 

Sweet Potato

  • 1/2 tsp garlic powder
  • 1 lb sweet potato
  • 1/2 tsp black pepper, freshly-cracked
  • 2 tbsp cornstarch
  • 1/2 tsp paprika, smoked
  • 1 sea salt, fine
  • 2 tbsp olive oil
Chipolte Ranch Dip 
  • 1 cup paleo mayo (either homemade or purchased)
  • 1 tsp chipotle chilli powder
  • 1 tsp fresh lemon or lime juice
  • 1 1/2 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 2 tsp dried chives
  • Optional salt to taste

You may also like this recipe: Harissa Crusted Red Onion Rings With Chipotle Mayo Dipping Sauce & Purple Potato Chips

Instuctions

Sweet Potato
  1. Cut sweet potatoes evenly into 1/4 inch thick strips for fries:   This will help avoid having fries that are over- or under-cooked, and will help them be the proper size to get nice and crispy.
  2. Give them a cold water bath: Once your fries are chopped, toss them into a large bowl.  Then cover the fries completely with cold water and let them soak for at least 30 minutes (or up to overnight).  This will help to rinse off the excess starch and help the potatoes crisp up beautifully in the oven.  Once the potatoes have soaked, rinse and drain them.  Then — also very important — use a towel to pat them down until they are nice and dry before moving onto the next step.
  3. Coat with cornstarch: .  Whisk together the cornstarch and dry seasonings (garlic powder, smoked paprika and black pepper) and toss them with the fries, after they have been coated in oil.
  4. Add salt at the very end, to reduce the soggy moisture and  to taste.
  5. Use parchment paper: This will help prevent the fries from sticking and help them crisp up nicely.  Ensure your parchment paper that can withstand 425°F cooking temperatures.  You can bake on a greased cooking sheet.
  6. Once you add your fries to the baking sheet — be sure that they are laying in an even, single layer.  If they are overlapping on top of each other, the fries on the bottom won’t have the chance to get as crispy.
  7. Bake at high heat: This will help the fries to get nice and crispy.
  8. Once the fries have baked halfway through, you need to give them a good flip.
  9. Wait just 5 more minutes: Once the fries are nice and crispy and ready to go, remove the pan from the oven and transfer it to a cooling rack.  Season the fries with lots of salt.  Rest on the baking sheet for 5 more minutes.
Chipolte Dipping Sauce 
  1. Whisk together all ingredients in a medium bowl and refrigerate until the fries are done. Serve with the hot fries and fresh chopped chives if desired.
  2. Store leftover dip in a tightly covered container in the refrigerator for up to one week.

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