Turnip and Sweet Potato Fries
Seasoned Sweet Potato and Rutabaga Baked in the Oven
Two varieties of healthy, oven-baked fries are better than one! These versatile sides are perfect for seasonal gatherings.
Sweet potatoes are considered by some to be classic holiday fare, though sweet potato fries are popping up in restaurants too. Pubs serve them with Chipotle Mayonnaise as a trendy finger food, while fancy restaurants have been known to serve them alongside a variety of main courses.
Sweet potato fries are up to the task of weekday meals and burgers too. Try sweet potato fries with barbecued fare such as Veggie Burgers or Barbecued Corn, or dress them up as a side dish for Vegetarian Meatloaf or Tofurky.
Since sweet potatoes (and rutabagas) are dense, slow-cooking vegetables, it is possible to parboil the “fries” briefly, before baking. Doing so will result in a crispier fry with a more supple centre. To enhance this effect, bake them on a higher rack in the oven, but watch closely for signs of burning.
Sweet potato fries and turnip fries are enhanced by the use of coarse-grain (kosher) salt or sea salt and a favourite dipping sauce.
Sweet Potato Fries
Sweet potato fries are thick-cut wedges of sweet potato (commonly called “yams”) drizzled with olive oil and baked in the oven. One medium sweet potato contains only 103 calories, compared with 160 for a medium white potato.
Ingredients:
- 3 large sweet potatoes
- Extra virgin olive oil, to coat or baste
- 1 tsp. salt
- ½ tsp. cinnamon (may substitute nutmeg)
- ½ tsp. garlic powder
Directions:
- Preheat oven to 450 degrees Farenheit.
- Wash and scrub sweet potatoes well; peel off any blemishes.
- Cut the sweet potatoes “cactus-style” or wedges and place on a cookie sheet with edges, or a shallow bowl.
- Drizzle or brush with olive oil.
- Sprinkle with cinnamon and garlic powder, tossing to coat.
- Transfer to baking sheet and bake in a single layer for 10 minutes.
- Flip fries over and bake an additional 10 minutes. Allow to cool and serve with Chipotle Mayonnaise.
Turnip Fries
While Swedish turnip (Swede) is delicious in Root Vegetable Mash or on its own, it can also be dressed up and showcased as “fries”. Skip the deep-frying though, and try this baked version instead to create a healthy, unique side dish or snack. Turnip is low in calories, so enjoy!
Ingredients:
- ½ medium rutabaga (turnip)
- Extra virgin olive oil (1-2 Tbsp.)
- ½-1 tsp. chili powder
- 1 tsp. salt
Directions:
- Preheat the oven to 450 degrees Farenheit.
- Wash the rutabaga and peel well to remove the waxy coating.
- Carefully, slice rutabaga into French fry-shaped sticks. Turnips are notoriously difficult to slice – be watchful of the fingers!
- Place sliced turnip into a medium bowl or onto an oiled cookie sheet.
- Drizzle or brush with olive oil.
- Sprinkle with chili powder and salt, tossing well to coat.
- Transfer to baking sheet, if required, and bake in a single layer for 12-15 minutes. Flip fries and bake an additional 12-15 minutes.
- Serve as is or sprinkled with lime juice.
References:
- Calorieking Food Database (2007).
- United States Department of Agriculture (2007). GRIN Taxonomy of Plants.
