Sweet Potato Fries with Curry Mayo

Regardless of what you call them, compared to regular potatoes (think Russet, new potatoes, etc.) both sweet potatoes and yams have a lower glycemic index, meaning that your body breaks them down more slowly, keeping your blood sugars controlled, and keeping you from feeling hungry.

Found: Canadian Living

Makes 4-6 servings

And have you ever really considered how traditional french fries are made? Straight from the source, here’s McDonald’s recipe:

  • After the potatoes are cleaned, peeled, cut, and blanched, a dextrose solution (read: added sugar) is added to maintain that expected yellow colour
  • An unspecified second “added ingredient” ensures the fries don’t turn grey once shipped
  • They’re then fried, frozen, and sent to the restaurants
  • At the restaurants, once more the fries are fried in vegetable oil…then salted

And what really happens in the frier? Well once in there, the water content of the fries is replaced with oil, thereby upping the fat and calorie content. What else happens at these high temperatures? Acrylamide is formed, a known cancer causing agent in rats, though human studies are still ongoing. Regardless, national research groups do consider acrylamide a “probable cancer causing agent” and Health Canada actually has work groups involved in limiting our exposure to it. Hmmm…

Just make and bake ’em yourself. Yeah?

Ingredients (Yams):

  • 2 egg whites
  • 4 sweet potatoes (yams!), ~2 1/2 lbs. or 1.25 kg
  • 1 tbsp. canola oil
  • 1 tsp. paprika
  • 1 tsp. ground cumin
  • 1/2 tsp. salt
  • 1/2 tsp. black pepper

Ingredients (Curry…”mayonnaise”):

  • 1/2 cup non-fat, plain yogurt
  • 1 tsp. lime juice
  • 1/4 tsp. curry paste (I used 3/4 tsp. curry powder)

How to:

  1. Preheat the oven to 425F (220C).
  2. Wash and trim ends of potatoes. Cut lengthwise and slice 1/2″ (1 cm) thick. Cut each length into 1/2″ (1 cm) wide strips (think shoe string french fries; if you want to cut them thicker then you’ll need to bake them for longer).
  3. In a large bowl, whisk together the egg whites until frothy. Add oil, cumin, paprika, salt, and pepper. Mix in the fries, tossing to coat. In a single layer, spread the fries onto a baking sheet covered in parchment paper (just realizing that the initial recipe stated this all along…hmmm…).
  4. Bake for 20 minutes. Remove and check if they’re done. Again, depending on how thick you cut them they may be finished. If not, rotate the pan and bake upwards of 10-15 minutes until tender and edges are browned and crisp.
  5. Meanwhile, mix together the sauce ingredients in a small bowl.

Make it a meal:

  • Serve as an appetizer
  • Eat alongside a sandwich or burger

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