Air Fryer Sweet Potato Fries: Worth The Hype?

Air fryers are a great way to make sweet potato fries, which are a healthier alternative to deep-fried potatoes. They are simple to make, delicious, and can be prepared in less than 15 minutes. The fries are crispy on the outside and tender on the inside. The key to getting them crispy is to soak the potatoes in water before cooking, which helps remove excess starch. You can also blanch the fries by boiling them for 30 seconds and then plunging them into cold water. The fries can be seasoned with a variety of spices, such as garlic powder, smoked paprika, and cayenne pepper.

How to cut sweet potato fries

Selecting the Right Sweet Potatoes

Start with two medium-sized sweet potatoes that are not too long. This way, you can use the full length of the sweet potatoes as the length of the fry. Remember that sweet potato fries will shrink after cooking, so select a shape that is slightly longer than your ideal fry length.

Preparing the Sweet Potatoes

Peel the sweet potatoes and cut off the skinny ends. You can save the ends for a different recipe. Then, cut the sweet potatoes in half lengthwise. This will make it easier to lay them flat on a cutting board for the next step.

Cutting the Sweet Potato Fries

With a sharp knife, cut the sweet potatoes into long slices. For crispy fries, cut them into thin slices, about 1/4-inch to 1/2-inch thick. For even cooking, cut the fries as evenly as possible.

Tips for Cutting Sweet Potato Fries

• Use a sharp knife and a stable cutting board for easier and safer cutting.
• Cut the sweet potatoes into similar sizes to ensure even cooking.
• For crispy fries, cut the sweet potatoes as thinly and evenly as possible.

How to season sweet potato fries

There are a few different ways to season sweet potato fries, depending on your taste preferences. Here are some options:

Simple Seasoning:

• Olive oil or any neutral-tasting oil such as canola, avocado, or grapeseed oil
• Salt
• Garlic powder
• Black pepper
• Paprika (for a subtle bite, use regular paprika and not smoked)

Spicy:

Add some cayenne pepper to the above list of seasonings to give your sweet potato fries a spicy kick.

Smokey:

Use smoked paprika instead of regular paprika for a smokey flavour.

Sweet:

Try sprinkling cinnamon or pumpkin spice on your sweet potato fries for a sweet twist.

Other Ideas:

• Cajun seasoning
• Rosemary
• Chili powder
• Parmesan cheese

How to cook sweet potato fries

Ingredients

• 1-2 sweet potatoes
• Oil (olive, avocado, canola, grapeseed, or sunflower)
• Salt
• Garlic powder
• Black pepper
• Paprika

Optional:

• Arrowroot powder or corn starch
• Cinnamon
• Cayenne pepper
• Cumin
• Chili powder
• Parmesan

Method

• Cut the sweet potatoes into fries. For crispy fries, cut them into thin (1/4-inch) sticks. For softer, thicker fries, cut them into 1/2-inch sticks.
• (Optional) Soak the sweet potato fries in cold water for 30 minutes to an hour. This will help remove excess starch and make the fries crispier.
• (Optional) Before or after soaking, peel the sweet potatoes.
• Dry the sweet potato fries with a kitchen towel.
• Toss the sweet potato fries with oil, salt, garlic powder, black pepper, and paprika. You can also experiment with other spices like cinnamon, cayenne pepper, cumin, or chili powder.
• Place the sweet potato fries in the air fryer basket, making sure they are in a single layer and not overlapping. Depending on the size of your air fryer, you may need to cook them in batches.
• Air fry the sweet potato fries at 380-400°F for 10-15 minutes, shaking the basket halfway through to ensure even cooking.
• (Optional) For crispier fries, return the fries to the air fryer for another 4-5 minutes at 380°F.
• Sprinkle with salt and let the fries cool for 5 minutes before serving.

Tips

• For even cooking, cut the sweet potato fries to a similar size.
• Don't overcrowd the air fryer basket. Leave space between the fries so that they don't steam and become soggy.
• Turn the sweet potato fries halfway through cooking.
• Experiment with different oils and seasonings to find your favorite combination.

How to store sweet potato fries

Storing sweet potato fries can be done in a few ways, depending on whether they are raw or cooked, and whether they have been cut into fries or are still whole sweet potatoes.

Storing Raw Sweet Potatoes

If you are storing raw sweet potatoes, do not rinse them first as the extra moisture can lead to rotting. Instead, use a dry cloth to remove any dirt. You can also cure them for 1-2 weeks by putting them in a warm and humid environment to increase their flavour and sweetness. The ideal temperature is around 80°F with 90% humidity. Curing will also create a protective skin around the sweet potato, preventing scratches or bruising.

For optimal results, store your raw sweet potatoes in a dry and cool place, like a garage, basement, or cellar. If stored in a room-temperature pantry, they can last 3-5 weeks. They will last 2-3 months in the fridge and even longer in the freezer.

Storing Raw Sweet Potato Fries

If you have already cut your sweet potatoes into fries, it is not recommended to store them raw in the freezer as they will not hold up well and will not cook properly. Instead, you should blanch them first. Blanching is the process of boiling vegetables for a short time and then plunging them into ice water. This helps preserve nutrients, colour, and texture. After blanching, spread the fries out on a baking sheet and place them in the freezer until they are frozen solid. Then, transfer the frozen fries to a labelled freezer bag, removing as much air as possible before sealing. Stored this way, they will last up to 6 months.

Storing Cooked Sweet Potato Fries

If your sweet potato fries are already cooked, place them in a shallow container and put them in the refrigerator for short-term use. They can last in the fridge for 3-5 days. To make them last longer, store them in an airtight plastic bag or container.

Health benefits of sweet potatoes

Sweet potatoes are a healthy root vegetable packed with vitamins, minerals, and antioxidants. They are a good source of vitamin A, vitamin C, and manganese, and offer several health benefits. Here are some key health benefits of sweet potatoes:

• Highly nutritious: Sweet potatoes are an excellent source of fiber, vitamins, and minerals. They are particularly rich in vitamin A, providing 213% of the Daily Value (DV) in a single cup. They also offer significant amounts of vitamin C, manganese, copper, pantothenic acid, vitamin B6, and potassium.
• Promote gut health: The fiber and antioxidants in sweet potatoes support gut health. They contain soluble and insoluble fiber, which aids digestion and promotes the growth of healthy gut bacteria. The antioxidants in purple sweet potatoes specifically promote the growth of beneficial gut bacteria.
• May have cancer-fighting properties: Sweet potatoes contain various antioxidants, including anthocyanins, which have been found to slow the growth of certain cancer cells in test-tube studies. Anthocyanins may also have a protective effect against early-stage colon cancer.
• Support healthy vision: Sweet potatoes are rich in beta carotene, which is converted into vitamin A in the body. Vitamin A is essential for forming light-detecting receptors in the eyes, and sweet potatoes provide more than double the daily recommended amount. Purple sweet potatoes also contain anthocyanins, which can protect eye cells from damage.
• May enhance brain function: The anthocyanins in purple sweet potatoes may help protect the brain by reducing inflammation and preventing free radical damage. Animal studies have shown that sweet potato extracts can improve spatial working memory, possibly due to their antioxidant properties.
• May support your immune system: Orange-fleshed sweet potatoes are a rich source of beta carotene, which is converted into vitamin A. Vitamin A is critical for a healthy immune system, and deficiency can lead to reduced immunity. Sweet potatoes also contain phytochemicals, which are plant compounds that help fight disease and boost immunity.

Frequently asked questions