Last week, I had the chance to visit a Korean market that is as big as a supermarket. I could have spent hours just going up and down each aisle looking at all the different food. Among all the fresh produce, I found an assortment of sweet potatoes, some orange skinned, others white skinned and some red skinned. I decided to pick up the red skinned sweet potatoes before heading home.
I typically buy orange skinned sweet potatoes and I’ve even found some purple sweet potatoes before, but I had never tried this red skinned variety.
After I got home, I searched online to find out what variety they were and discovered these sweet potatoes were a Japanese variety called Satsuma-imo. Although the skin is red, the flesh is light yellow.
When I saw that the interior of these sweet potatoes was light yellow, I thought of making french fries for my kids.
Simply tossed with a little chili spice powder (I used Penzey’s Chili 9000), salt and coconut oil before baking, and served with a a Chipotle Yogurt Dip, these Sweet Potato Fries made a healthy afternoon snack for the family as I pondered what to make for dinner.
This week, a group of bloggers is featuring Sweet Potato as a Power Food. This weekly food blogging group features a different Power Food each week based on the book Power Foods: 150 delicious recipes with 38 Healthiest Ingredients from the editors of Martha Stewart’s Whole Living Magazine. Power Foods are foods that are outstanding in the amounts of vitamins, minerals, phytonutrients, essential fatty acids, fiber and more, that help fight disease and promote good health.
So, what makes Sweet Potatoes a Power Food? Sweet potatoes (particularly those that are brightly colored – orange and purple) are a superior source of beta-carotene, which our bodies convert to vitamin A. Several studies have found between 100-1600 micrograms of vitamin A in every 3.5 ounces of sweet potatoes. Purple fleshed sweet potatoes contain anthocyanins which have important antioxidant properties and anti-inflammatory properties, which may help lower the potential health risk posed by heavy metals and oxygen radicals.
Not only are sweet potatoes low in calories, but they’re high in fiber and are a good source of folate, vitamins B6, C and E.
Now that I know that orange and purple flesh sweet potatoes probably contain more beta-carotene than this white fleshed variety, I’ll be buying those next time.
- 2 large sweet potatoes, peeled, cut into ¼" thick strips
- 2 tablespoons coconut oil
- 2 teaspoons chili powder
- ¼ teaspoon salt
- ¼ cup non-fat Greek yogurt
- ½ to 1 chipotle pepper, seeds removed, finely minced
- ½-1 teaspoon adobo sauce (from chipotle peppers)
- 1 teaspoon honey
- a dash of salt
- Preheat oven to 400 degrees.
- In a large bowl, toss sweet potato strips with coconut oil, chili powder and salt. Spread in a single layer on a parchment paper lined baking sheet, leaving some space between pieces. Bake 20 minutes or until cooked through. Broil for a few minutes to brown tops if desired.
- In a small bowl, mix together Greek yogurt, chipotle pepper, adobo sauce, honey and salt.
- Serve Chili Spiced Sweet Potato Fries with Chipotle Yogurt Dip.
Check out what these other bloggers have cooked up for this week: (If you’re interested in joining our group, contact Mireya from My Healthy Eating Habits.
Alyce – More Time at the Table
Ansh – Spice Roots,
Casey – My Sweet and Savory
Jill – Saucy Cooks
Martha – Simple-Nourished-Living
Mireya – My Healthy Eating Habits
Sarah – Everything in the Kitchen Sink
Bambi – Adobo Down Under
This post has been linked up to Beyond the Peel Keep It Real Thursday.