Emilie Meyer
Sweet potato fries are a tasty, healthier alternative to traditional French fries. They can be baked in the oven or cooked in an air fryer. To make them, peel and cut the sweet potatoes into evenly sized fries, about 1/4-inch wide. Soak the fries in cold water for at least 30 minutes, then rinse, drain, and pat them dry. Next, toss the fries with oil and seasonings like salt, pepper, garlic powder, and paprika. For baking, preheat the oven to between 375°F and 425°F and line a baking sheet with parchment paper. Place the fries in a single layer and bake for 15 to 25 minutes, turning them over halfway through. For air frying, preheat the air fryer to 380°F and cook for 12 to 20 minutes, shaking the basket every few minutes to ensure even cooking.
How to cook sweet potato fries in a fryer
| Characteristics | Values |
|---|---|
| Ingredients | Sweet potatoes, avocado oil, extra virgin olive oil, melted coconut oil, avocado oil spray, salt, pepper, garlic powder, smoked paprika, black pepper, corn starch, sugar, butter |
| Preparation | Cut sweet potatoes into evenly-sized matchsticks about 1/4-inch wide, soak in cold water for at least 30 minutes, pat dry, toss with oil and seasonings, bake for 15-25 minutes at 425°F, turning halfway through |
| Equipment | Air fryer, baking sheet, bowl, tongs |
| Tips | For extra crispiness, preheat the baking sheet, cut the potatoes thinner, soak in water beforehand to reduce starchiness, use parchment paper, sprinkle with sugar before baking |
| Nutrition | Calories: 118kcal, Carbohydrates: 13g, Protein: 1g, Fat: 7g, Fiber: 2g |
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What You'll Learn
How to cut sweet potatoes for frying
Sweet potatoes are denser and harder to cut than regular potatoes, so it's important to use the right tools and techniques to cut them safely and effectively. Here's a step-by-step guide on how to cut sweet potatoes for frying:
Preparing the Sweet Potatoes:
First, select sweet potatoes of any size; the size won't affect the cooking time for fries. Store uncut sweet potatoes in a cool, dry area, but not in the refrigerator, as the cold temperature will make them harder to cut. Wash the sweet potatoes under water to remove any dirt and debris. You can choose to peel the sweet potatoes with a vegetable peeler, especially if you're using them for dessert, but it's not necessary, as the skin is edible and contains lots of fibre.
Softening the Sweet Potatoes (Optional):
Sweet potatoes can be tough to cut due to their firmness. To make them easier to cut, you can soften them slightly using one of the following methods:
- Parboiling: Peel and trim off both ends of the sweet potato, then place it in boiling water for about 8 minutes.
- Microwaving: Poke several holes in the skin with a fork, then microwave for 1-3 minutes, depending on the size of the potato.
- Steaming: Use a double boiler or steamer basket, and place the potatoes with a few holes poked in them inside for a few minutes.
Cutting the Sweet Potatoes:
Use a large, sharp knife, such as a chef's knife, to cut the sweet potatoes. Place the potato on a sturdy cutting board, and always keep your fingers curled back while cutting. For fries, follow these steps:
- Cut the potato in half lengthwise (hotdog-style).
- With the cut side down, cut each half in half lengthwise again, down the centre.
- Cut each quarter in half at a slight angle to create 8 wedges from one potato.
- Stack a few wedges on top of each other, ensuring they lay flat.
- Cut the wedges lengthwise into thin fries.
Storing Cut Sweet Potatoes:
It's best to use cut sweet potatoes right away in recipes. However, if you want to prepare them in advance, you can store them in an airtight container or sealable bag in the refrigerator for 2-4 days. To prevent browning, submerge the cut pieces in water, then dry them off before storing. Freezing raw-cut sweet potatoes is not recommended, as it affects their texture and flavour.
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The best oils for frying sweet potatoes
When it comes to frying sweet potato fries, the type of oil you use can make a big difference in the taste, texture, and healthiness of the final product. Here are some of the best oils to use:
Coconut Oil
Coconut oil is a popular choice for frying sweet potatoes due to its high smoke point and health benefits. Refined coconut oil has a smoke point of 400°F, which is higher than that of unrefined coconut oil at 350°F. This makes refined coconut oil a better option for frying, as it can withstand higher temperatures without breaking down and adding an undesirable coconut flavour to the fries. Coconut oil is also a good source of healthy fats, making it a nutritious choice.
Olive Oil
Olive oil is a versatile and healthy option for frying sweet potato fries. It has a relatively high smoke point, especially extra virgin olive oil, which ranges from 390°F to 410°F. Olive oil adds a subtle fruity flavour to the fries and is a good source of monounsaturated fats, which are considered beneficial for heart health.
Vegetable Oil
Vegetable oil is a cost-effective and easily accessible option for frying sweet potatoes. It is typically made from a blend of different plant-based oils, giving it a neutral flavour and a high smoke point. Vegetable oil is perfect for deep-frying and can be purchased at a lower cost compared to other specialty oils.
Peanut Oil
Peanut oil is another excellent choice for frying sweet potatoes due to its high smoke point and distinct flavour. It has a smoke point of around 450°F, making it suitable for high-temperature frying. Peanut oil also adds a nutty aroma and flavour to the fries, enhancing their taste.
Sunflower Oil
Sunflower oil is a neutral-flavoured oil with a high smoke point, making it suitable for frying sweet potatoes. It is rich in monounsaturated and polyunsaturated fats, offering potential health benefits. Sunflower oil is also widely available and affordable, making it a convenient choice for frying.
When choosing an oil for frying sweet potatoes, consider factors such as smoke point, flavour, health benefits, and cost. Experiment with different oils to find the one that best suits your taste preferences and cooking needs.
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How long to fry sweet potatoes for
The cooking time for sweet potato fries depends on several factors, including the cooking method, the temperature, and the size and thickness of the fries.
When cooking sweet potato fries in an air fryer, it is recommended to cook them for 12 minutes at 380°F, turning them halfway through. Alternatively, they can be cooked for 15 to 20 minutes at the same temperature, shaking the basket every 8 minutes to ensure even cooking.
If you are baking your sweet potato fries in the oven, the cooking time will depend on the temperature and the thickness of the fries. For example, at 425°F, the fries may take around 15 to 25 minutes to cook, while at a lower temperature of 375°F on convection bake (or 400°F in a non-convection oven), the cooking time may be longer. It is important to keep an eye on the fries when baking, as they can go from starting to crisp up to burnt very quickly.
To ensure even cooking, it is recommended to cut the sweet potatoes into evenly sized fries, about 1/4-inch thick. Soaking the cut fries in cold water for at least 30 minutes before cooking can also help reduce starchiness and improve crispiness.
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How to get sweet potato fries crispy
To get sweet potato fries crispy, follow these steps:
First, prepare the sweet potatoes. You can peel them or leave the skin on—just be sure to give them a good scrub first. Then, cut the sweet potatoes into fries. For the best results, cut them into evenly-sized matchsticks, about 1/4-inch wide and thick. This will help the fries cook evenly and achieve the desired crispiness.
Next, soak the cut sweet potatoes in a large bowl of cold water for at least 30 minutes, or even overnight if you have the time. This step helps to remove some of the starch and prevent the fries from becoming soggy during cooking.
After soaking, rinse and dry the sweet potato fries thoroughly. Blot them with a clean towel or kitchen paper to remove any excess moisture. This step is important because any remaining moisture can prevent the fries from crisping up in the fryer.
Now, it's time to season the fries. In a dry bowl or ziplock bag, toss the sweet potato fries with a small amount of cornstarch, which will help add crispness to the exterior. You can also add other seasonings at this stage, such as garlic powder, smoked paprika, black pepper, or sea salt, according to your taste preferences. Make sure that the fries are evenly coated with the cornstarch and seasoning mixture.
Finally, it's time to fry! Preheat your fryer to around 350-375 degrees Fahrenheit. You can also use a pot of hot oil, but be sure to use a thermometer to monitor the temperature carefully. Carefully lower the seasoned sweet potato fries into the hot oil and fry them for 5-7 minutes, depending on the thickness of your fries. Keep a close eye on them to avoid overcooking or burning.
Once they're a deep golden brown, remove the crispy sweet potato fries from the fryer and drain any excess oil. Let them cool for a few minutes before serving. Enjoy!
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Seasoning ideas for sweet potato fries
Sweet potato fries are a tasty treat, and there are many ways to season them to perfection. A simple mixture of garlic powder, smoked paprika, and black pepper is a great place to start. You can also add sea salt, but be sure to sprinkle it on at the very end so that your fries don't end up soggy. If you want to get a bit more creative, try adding chili powder and ground cumin for a kick of heat and earthiness. Some people even add a touch of brown sugar to enhance the natural sweetness of the sweet potatoes, though this may be too sweet for some palates.
For an extra crispy texture, you can toss the sweet potato fries in cornstarch before adding oil and seasonings. Then, spread them out on a baking sheet (optional parchment paper can help with crispness) and bake until crispy, flipping them halfway through.
If you're feeling adventurous, try a Tex-Mex-inspired seasoning blend with a tablespoon or two of avocado oil or melted coconut oil. You can also use olive oil or any other cooking oil you prefer. This blend includes garlic powder, chili powder, ground cumin, and sea salt. It's a versatile mix that can be used as a dry rub for grilled chicken, steak, or salmon.
Finally, don't forget that the key to great sweet potato fries is even cutting. Aim for matchsticks or slivers about 1/4-inch wide, and soak them in cold water for at least 30 minutes before drying and tossing with oil and seasonings. Happy frying!
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Frequently asked questions
The best way to cook sweet potato fries is in an air fryer. However, they can also be cooked in the oven.
First, coat the sweet potato fries with avocado oil spray and add your chosen seasonings. Place the fries in a single layer in the air fryer and cook for 15 to 20 minutes, or until crispy. Shake the basket every 8 minutes to ensure even cooking.
Preheat your oven to between 375°F and 425°F. Peel and cut the sweet potatoes into evenly-sized fries, about 1/4-inch wide. Soak the fries in cold water for at least 30 minutes, then rinse, drain and pat dry. Toss the fries with oil and chosen seasonings, then bake for 15 minutes. Flip the fries and bake for another 10 to 15 minutes, or until crisp.
You can use a variety of seasonings for sweet potato fries, including salt, pepper, garlic powder, smoked paprika, rosemary, cinnamon sugar, and Italian seasoning.
