Fed & Fit

thick cut sweet potato fries with paleo ketchup

This healthy twist on the American classic ‘fries and ketchup’ will satisfy your craving for the fast food favorite but wont leave you feeling bloated and guilty.

Baking sweet potatoes and hoping for a “crisp” is no easy task. I have, at the expense of my family being overloaded with all my trials and errors, come up with a recipe that works really well.

A couple tips:

  1. Bake them on a wire rack (this helps release steam on all sides and prevents the fry from burning on the bottom).
  2. Give each fry plenty of space (the moisture emitted by each fry will cause its neighbors to stay soggy if they’re too close).
  3. Don’t bake anything else in the oven at the time (again, the steam).
  4. Watch carefully towards the last minutes to avoid burning.

Ketchup is a family favorite. It’s also loaded with sugar. I was determined to not give up on the condiment. I’m happy to share this awesome alternative that allows you to guiltlessly double and triple dip to your heart’s desire.

Interesting fact: In response to the USDA’s subsidized school lunch program during the Reagan administration, ketchup was counted as one of the two servings of fruit or vegetables for a reimbursable lunch.

thick cut sweet potato fries

serves 4

Ingredients:

1 large sweet potato (makes about 2 cups of fries)

1 T olive oil (coconut oil works really well too)

2 t sea salt

2 t cracked pepper

1 t cayenne pepper (optional, if you enjoy a little extra spice)

Directions:

Preheat oven to 475 degrees.

Line a baking sheet with aluminum foil and then place wire baking rack on top (the foil allows for easy cleanup should anything spill through the rack).

If the sweet potatoes you use are organic, I highly recommend eating the skin – it’s full of wonderful nutrients. If they are not organic, skin them first; the skins could contain harmful toxins.

Slice the sweet potatoes into ½” discs then into ½” strips.

Toss with the oil and spices.

Lay on the wire baking rack allow at least ½” space between each fry.

Bake for 30 minutes.

If they’re not crispy enough at the end of the 30 min, bump heat to 500 degrees and leave in for an additional 3-4 minutes.

Time: 40 minutes

paleo ketchup

serves 5

Ingredients:

6 oz can organic tomato paste

¼ cup apple cider vinegar

¼ cup water

2 t sea salt

2 t cracked pepper

2 t garlic powder

1 t all spice

Directions:

Combine all ingredients in a bowl.

Either serve immediately or refrigerate in an airtight container.

Time: 5 minutes

   

17 Responses to “thick cut sweet potato fries with paleo ketchup”

  1. #
    1
    freemissposted January 9, 2012 at 4:28 pm

    I can’t wait to try the ketchup!!! Thanks

  2. #
    2
    JGposted January 9, 2012 at 11:08 pm

    Mmmmmm….as good as it looks!

  3. #
    3
    PaleoWorksposted January 10, 2012 at 4:35 am

    Looks good, will certainly try the ketchup, though you could save yourself much worry and time watching over and arranging the fry’s. Our favourite though a little expensive to start is to deep fry as per the standard fry’s though to make it paleo we use coconut oil. As I said expensive to fill deep fat fryer initially however well worth it.

    Mike – Paleo Works Ltd

    • fedandfit replied: — January 10th, 2012 @ 1:18 pm

      Great tip, Mike! Thank you. Hope you like the ketchup.

  4. #
    4
    Wetlanderposted January 10, 2012 at 4:29 pm

    Paleo ketchup. Thank You.

  5. #
    5
    Mary@FitandFedposted February 18, 2012 at 4:03 pm

    Been there done that on trying to get sweet potato fries as crisp as possible without burning them! Never thought of cooking them on a wire rack, thanks for the tip!

  6. #
    6
    Joposted August 30, 2012 at 11:06 am

    I was so happy to find this. We made chicken fingers, fries and ketchup from your recipe last night. My family loved it. Thanks so much.

    • fedandfit replied: — August 30th, 2012 @ 11:20 am

      I’m so glad they loved it! Thanks so much 🙂

  7. #
    7
    JoeandRobyn Solomon Campbellposted May 16, 2013 at 3:20 am

    These rock! Didn’t try the ketchup but the fries are AWESOME.

    • fedandfit replied: — May 16th, 2013 @ 7:14 am

      Thank you!! I’m so glad you liked them!

  8. #
    8
    Yuliaposted April 15, 2014 at 10:35 pm

    How long is the ketchup good for after you make it? 🙂

    • Cassy replied: — April 16th, 2014 @ 2:59 pm

      It’s good for about one week in the fridge 🙂

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