Jul
08

I get really intense cravings.

Usually for peanut butter. Sometimes for a big banana milkshake. Always for a slice of pumpkin pie. But today, I wanted sweet potato fries more than anything else in the world… with a little somethin’ special: homemade honey mustard dipping sauce.

If you’re wondering what the combination of the two is like, it’s quite difficult to say. I mean, how do you explain magic when it happens?

Honeymustardoholic: Not a word, but probably will be soon. This stuff is addictive.

With only three ingredients this honey mustard is incredibly easy to throw together. All you need is low-fat mayo, honey, and dijon mustard. Whip the three together in a small bowl, then be prepared to make more. Why? Because you will be putting it on everything.

It’s unusually versatile: Slather it on a slice of bread and top with turkey, dunk your kids chicken nuggets in it (eating them yourself, obviously), dip some veggies in it (you’re so healthy!), or just do like I do and eat it by the spoonful (I like you).

Oh and now you want to know about these crispy, LOW-FAT sweet potato fries?

I’ve been making my own fries for a couple of years now, so I’ve experimented with several different methods. Here are five tips that I’d like to pass along to ensure a crispy, delicious baked sweet potato fry.

  1. Cut them thick. Cutting your fries into large slices about 1/2-3/4 inch thick will ensure a nice sweet interior that doesn’t dry up when baking.
  2. Use cornstarch to keep them crispy. Sweet potatoes are made up of a higher percentage of water compared to regular potatoes which causes them to sometimes get soggy when baked. Coating the fries with a little bit of cornstarch prevents this, as the cornstarch will form a crust on the outside of the fry. I got the corn starch idea from The Art of Doing Stuff. I’ve also thought about using flour, but I’m not sure it would have the same effect.
  3. Drizzle them with a little olive oil. We’re not fry baking them, so a lot of olive oil isn’t necessary. Usually 1 or 2 tablespoons is sufficient enough to crisp them up and add flavor.
  4. Give them room to breathe. Don’t allow your fries to touch on your baking sheet. You want the air to circulate around them so that they will bake and crisp evenly. You can use two baking sheets if you are making a lot of fries; be sure to rotate the sheet halfway through baking time.
  5. Turn them halfway through. We want crispy fries on all sides, not just one.
Hmm… what else could you possibly need to know about these?

Oh yeah, how about how to flavor them?

My favorite way is with a little bit of cinnamon and sea salt, but it’s up to you! If you like your sweet potato fries spicy, try adding cayenne pepper. Another great option is cumin and garlic powder for a little bit of mexican pizazz. I know a lot of people who prefer paprika as their seasoning of choice too. It’s fun experimenting with different flavors.

I love to make a giant batch of these because I never feel guilty about eating them. They are low in fat, and just so happen to be packed with vitamins and minerals! Technically sweet potatoes are one of the healthiest vegetables you can eat; they’re full of vitamin A, C, and E, plus fiber, potassium and beta carotene. They’re also a complex carbohydrate which means that they take longer for your body to break down, keeping you fuller, longer.  Read more about sweet potatoes and their nutritional value here.

The daily health information session is now over. Let’s get back to drooling.

Crispy, golden orange, salty-sweet, incredible, plus one million other delicious adjectives.

My goodness I love these fries… and I think you should make them.

But don’t you dare forget that dipping sauce!

Baked Sweet Potato Fries with Homemade Honey Mustard Dipping Sauce

Serves 2-4

For the fries

Cooking spray

2-4 large sweet potatoes, peeled if desired

1-2 tablespoons of corn starch

1-2 tablespoons of olive oil

1/2 tablespoon sea salt

1/2 teaspoon of cinnamon (if desired) or your own spice combination

 

For the honey mustard dipping sauce

1/4 cup low-fat mayo (can also use fat-free or olive oil based)

1/4 cup dijon mustard (whole grain dijon is good too)

2 tablespoons honey

 

Directions

  1. Preheat oven to 425 degrees F and line a baking sheet (or two) with parchment paper or spray with cooking spray.
  2. Cut your sweet potatoes in half lengthwise, then cut the sweet potatoes evenly into even fry shapes and place into a large bowl.
  3. Sprinkle 1-2 tablespoons of cornstarch over the uncooked fries and use your hands to gently toss sweet potatoes and corn starch together to lightly coat the sweet potatoes. Drizzle 1 tablespoon of olive oil over the fries and toss with your hands, adding more if you feel the fries are not LIGHTLY coated. Sprinkle whatever spices you’d like onto the fries (I use sea salt and cinnamon) and gently toss again.
  4. Spread sweet potatoes evenly on your baking sheet(s), making sure that they aren’t touching each other. Bake for 15 minutes, then flip fries with a spatula, and bake for 10-15 minutes more or until the fries are golden brown and crispy. Do not overbake or they will burn. A little caramelization on the edges of the fries is good, but we don’t want black fries.
  5. To make the homemade honey mustard combine mayo and dijon mustard in a small bowl and mix until well combined and creamy. Slowly add in the honey and stir again until combined. Keep in refrigerator until you are ready to serve.

Notes

  • Preheating your baking sheet will also result in a crisper fry, but sometimes my fries cook quicker so just be aware of the timing.
  • I do not recommend using aluminum foil, as every time I do my fries come out soggy.
  • If you are making a smaller batch of fries, or if you cut them thinner, I recommend flipping them after 10 minutes and only baking for a total of 20 minutes.
  • Try my other five favorite dipping sauces for variety
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