As a child, my favourite “treat” food was hot chips. Any time we were eating out for lunch or dinner and I was given the choice of meals, I’d choose hot chips. Even at our fancy restaurant for special occasions, I’d have roast chicken, gravy, and hot chips. So even as a grown up, hot chips were my go-to food!
I’ve just changed my standards now – gone are the days of eating those dodgy chips that were probably less potato than starch and other fillers (and a side-note to all those coeliacs out there, hot chips generally are NOT gluten free courtesy of the wheat starch, fillers and coatings used to make the chip crispy). Now I’m looking for a chip that is going to make me feel good while I’m eating it but that my body is also going to thank me for later!
Enter the oven-baked sweet potato wedges. Why sweet potato instead of potato?
Sweet potatoes pack a powerful nutritional punch. Sweet potatoes are a great source of beta-carotene, a powerful antioxidant that gives orange vegetables and fruits their vibrant colour, which is converted to vitamin A in the body. A medium spud can provide 400% of your daily vitamin A needs. And make sure you keep the skin on! The color of sweet potato skin can vary from white to yellow, purple or brown but no matter what color it is, make sure you do not peel it off. A sweet potatoes skin contributes significant amounts of fibre and potassium.
By oven-baking instead of frying, you drastically reduce the fat content of the wedges and you allow the delicious flavour of the sweet potato to shine without that fatty overtone you tend to find with regular hot chips. And I use cold-pressed olive oil – another nutritional marvel, but I’ll save that rave for another time.
Sweet Potato Wedges
3 large sweet potatoes
2 tbsp olive oil
pinch Himalayan sea salt
1-2 tbsp spices – cumin, paprika, curry powder, cinnamon, garlic, chinese 5 spice or cajun
1. Preheat oven to 200C.
2. Scrub potatoes under cold running water to remove any dirt, but don’t peel
3. Cut each potato in half lengthways, then cut in half lengthways again, and cut each piece in half lengthways again until you end up with 8 wedges.
4. Add potatoes to a large mixing bowl and sprinkle with salt, pepper and your choice of spices.
5. Drizzle over 2 tablespoons of olive oil and toss everything to ensure all the potatoes are fully coated.
6. Spread out into a single layer across 2 large lined baking trays and bake for 30-40 mins until golden and cooked through.
7. For a more even cooking result, you can remove the tray after 15 mins and turn over all the sweet potato pieces and return to the over.
8. Allow to stand for 5 mins prior to serving.