Baked Purple Sweet Potato Fries

Want to have delicious healthy colorful fries at home to satisfy your snack time cravings? Try out these amazing purple sweet potato fries, which will be prepared in minutes! 

After discovering these amazing purple sweet potatoes, I fell in love with them! They look not only beautiful but also taste yummy! My children are always craving snacks, so I tend to make various delicious options for fries. So, I suddenly thought, why not make purple sweet potato fries, and it was a hit! 

These healthy fries are at the restaurant level, and I used extra fresh herbs and spices with a touch of olive oil. The deep purple color makes these fries stand out, and the crispy texture with soft middle brings out the delicious taste of this beauty. 

You will also enjoy my Favorite Recipes For Fries, Taro Fries and Parsnip Fries.

Why Purple Potatoes are Purple and What Do They Taste Like?

Purple potatoes are completely natural; they are not dyed. It has an antioxidant named anthocyanin which is responsible for the purple color in potatoes. 

The taste depends on the variety of potatoes, but these sweet purple potatoes are mostly slightly sweet and almost wine-like in flavor. The taste is drier and starchier than the traditional sweet potatoes. That’s why purple sweet potatoes need to cook longer than traditional potatoes, and they are perfect for making fries.  

Purple Sweet Potato Health Benefits

Purple sweet potatoes are often called yams; they are one of the root vegetables with a moderately sweet and earthy flavor. Sweet potatoes usually have orange flesh, but for this recipe, we are using purple sweet potatoes. Purple sweet potatoes have a mild taste with a slightly crumbly texture than orange sweet potatoes. Health Benefits Of Sweet Potato

Purple sweet potatoes are a healthy choice for any diet because of their vitamins and minerals. Researches indicate that purple sweet potatoes have more beta-carotene and anthocyanin pigments than orange sweet potatoes. Here are some of the must-know health benefits of purple sweet potatoes,

Packed with Most Needed Nutrition’s

Purple sweet potatoes are quite nutritious, and they provide us with many vitamins and nutrients for our skin and flesh. They contain more potassium than a banana and are also very rich in necessary minerals. 

Balanced Blood Sugar

These sweet potatoes have natural sugars and do not increase sugar levels in our blood. Because the increase of blood sugar caused by purple sweet potatoes is so low that it does not extend the blood sugar level as yellow or white potato variants do. 

Has Many Antioxidants

You will have a reduction in inflammation because of the boost of antioxidant intake from purple sweet potatoes. They contain anthocyanins, which can improve our eye health, heart health and decrease the risk of chronic disease. 

Can Improve Blood Pressure

Researchers have found out that purple potatoes can improve blood pressure. The polyphenolic antioxidant compounds of sweet potatoes can be the reason for the blood pressure reductions.

Decreases The Risk of Cancer

Purple sweet potatoes might have the necessary antioxidants to slow growth or even kill some types of cancer cells. The research is still ongoing, but eating purple potatoes does not increase your cancer risk. 

Can Fill Your Fiber Needs

Sweet potatoes can fill your regular fiber needs and also include gut-healthy resistant starch. You can get the fiber benefits from potatoes by eating them with the skin on and eating them chilled.

Boosts Our Immune System

Vitamin A and vitamin C from purple sweet potatoes have many health benefits by themselves. Overall they have the main role of improving our body’s important immune system.

Why are Oven-Baked Sweet Potato Fries Better than Deep Fried?

Baking or microwaving potatoes are the best and healthiest way to enjoy it as you will lose less amount of nutrients. Also, you will need to use less oil to make oven-baked fries, but in deep-fried french fries, they tend to absorb more oil, which is not healthy. 

Most nutritionists always recommend the oven-baked option because they need less oil and have more nutritional benefits. Also, the air fryer will give you similar results as traditional fries as they also need less oil. 

Texture Difference of Oven Baked Fries and Deep Fried Fries

The texture is quite different in oven-baked fries and deep-fried fries. Oven-baked fries are softer inside, fried outside, and lighter in color. Deep-fried french fries come out crispier and have a golden texture. 

Can I Use Different Oil For Frying?

I intentionally chose avocado oil for frying purple sweet potatoes because they have a high smoke point. I love to have, avocado oil, coconut oil, and extra virgin oil with my recipes, as these cooking fats are healthy. 

Avocado oil is perfect for roasting or grilling because it’s more suitable than ghee and coconut oil and doesn’t burn at high heat like olive oil. 

Can I Prepare My Purple Sweet Potato Fries in the Airfryer? 

I have tested this oven-baked method in an air fryer, but it’s kind of messy, and I didn’t find it better. You need to cook in batches and clean up the air fryer after making fries. 

But air frying is also a healthier option and if you prefer air frying, then set the temperature to 400-425°F for 20-25 minutes.

How to Serve Purple Sweet Potato Fries? 

These fries taste the best as they are because of the spices we are using.  Serve them with Beet Burger, you can have them with any Vegan Cheese Sauce are a couple of my favorites. It goes well with other types of sauces, and you can also enjoy them with Instant Pot Vegan Split Pea Soup.

Ingredients

• Purple Sweet Potato
• Avocado oil
• Garlic powder
• Paprika
• Cayenne
• Salt

Instructions

• Preheat the oven to 425 degrees F.
• Line a baking sheet with parchment paper, spray with oil and set aside. 
• Scrub and peel purple sweet potato, cut into 1/4 inch matchsticks and place in a medium bowl.
• Toss purple sweet potato with olive oil, and add the remaining seasonings.
• Transfer the seasoned sweet potatoes on a baking sheet in a single layer and bake for 30 minutes or until they are done, turning halfway. Serve immediately.

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