Weeknight Sweet Potato Fries


Recipe by Chef Amanda DeLaura

Sweet potatoes are a go-to staple in my kitchen. They’re just as satisfying as white potatoes but a

bit more nutritious. Sweet potatoes are from the morning glory family while russet potatoes are from the nightshade family. They have 100% more Vitamin A and 5-10% more Vitamin B, C and potassium than russet potatoes.

The biggest difference between these two potatoes is the glycemic index load and thus how they affect your blood sugar. While all potatoes have a high glycemic index load (over 80), the great news is sweet potatoes have a lower load by 20-30 points than other potatoes. I also leave the skin on my sweet potatoes, which increases the amount of fiber I’m eating and helps prevent significant blood sugar spikes. If you’re diabetic, you should probably avoid potatoes altogether so that you can maintain steady blood glucose levels. If not, bake these sweet potatoes on any occasion and enjoy. The side dip turns them into something absolutely wonderful. Bon appétit!

Makes about 2 to 4 servings, depending on size of portion


2 sweet potatoes

2 tsp coconut oil, melted

1/2 tsp cinnamon

2 Tbsps cornstarch salt, to taste

1/2 cup mayonnaise

1 Tbsp lemon juice

1 Tbsp honey

2 tsp Dijon mustard

1 clove garlic, grated

generous pinch salt, or to taste

fresh cracked pepper, to taste


  1. Clean and wash the sweet potatoes very Cut them into large French fry form, leaving the skins on. The thinner you cut them, the crispier the fries will be. Place the sliced sweet potatoes into a large bowl of cold water. Let them soak for 30 minutes.
  2. Meanwhile, whisk together the mayonnaise, lemon juice, honey, Dijon, garlic, salt and pepper. Taste and adjust seasonings as necessary.
  3. Separately combine the cinnamon and Set aside. Line two large baking sheets with parchment paper and set aside.
  4. Preheat your oven to 425ºF. If you have a convection setting or oven, preheat it at 400ºF. This will really help you get crispy fries without frying them in oil.
  1. Drain and rinse your potatoes and pat them Toss them in the melted coconut oil and then toss them in the cornstarch-cinnamon mixture. Lay them in single-layer form on the two prepared baking sheets. Be sure to leave room between fries as an overcrowded pan will create extra steam and soggy fries. Bake for 38 minutes, flipping the fries and rotating the pans at the 19-minute mark. Once crispy and fully cooked, remove from heat and immediately season with salt. Enjoy with your prepared honey-mustard dipping sauce.

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