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  • Jackie Day

Healthy Sweet Potato Fries

Updated: Jan 26, 2021

healthy sweet potato fries, sweet potato, fries

Fall is in the air, and I love to use root vegetables when creating my recipes for the fall. And, if anyone knows me I'm all about healthy, convenient, and tasty recipes that don't require a ton of time. A staple in our household that gets even a two thumbs up from my picky-eater 12 year old son, is Sweet Potato Fries. I found this recipe over 12 years ago using fresh rosemary, sea salt, and olive oil, and its been a favorite ever since.

From a nutrition standpoint, sweet potatoes are a rich source of fiber and they contain an array of vitamins and minerals including iron, calcium, selenium, and a good source of vitamins A, B and C. Did you know that a single sweet potato can contain 769 percent of the amount of Vitamin A you need to consume daily? Vitamin A is great for your vision, bones and skin, and helps strengthen your immune system. And what about Rosemary? Rosemary is a rich source of antioxidants and anti-inflammatory compounds, which are thought to help boost the immune system and improve blood circulation. Rosemary is also considered a cognitive stimulant and can help improve memory performance and quality. I'm telling you folks, this recipe is so healthy for you and it tastes good too!

The key to this recipe is to make sure that you cut the sweet potatoes evenly, meaning don't cut some too thick or too thin because some may cook faster than others in the oven and you can wind up with either overdone or underdone potatoes. Done correctly, these potatoes will be crunchy on the outside, soft and tender on the inside, and just oozing with flavor.


Makes 1 large serving or 2 small servings

sweet potato fries, fries, sweet potato

1 large sweet potato

3 tablespoons Olive Oil

1 tablespoon fresh rosemary, finely chopped

1 teaspoon sea salt


Preheat oven to 400 degrees (F).

Line a large baking sheet with parchment paper; set aside.

Peel the sweet potato and cut it into fry shaped pieces.

Place the cut potato pieces in a large mixing bowl, add oil, rosemary, and salt, stir well to combine.

Spread potato pieces in an even layer on prepared baking sheet. Place in preheated oven and bake for 20 minutes. Carefully flip over each fry, and return pan to the oven. Bake for another 20-22 minutes, or until fries are crispy and golden.

About First Wave Wellness

First Wave Wellness offers a hands-on approach to health coaching with personalized wellness programs designed for you - the unique, authentic you. Whether your goal is to boost your energy, decrease stress, improve sleep, address poor nutrition choices, or manage your weight better, we will work together to create a customized Healthy Living program to support you.

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