Sweet Potato Wedges
- Mar 4, 2017
- 3 min read
I personally adore sweet potatoes, since way back when. One question I always get asked is "are sweet potatoes healthier than regular potatoes?"
The answer to that question always comes as a surprise to people and the answer is this - No, sweet potatoes are not necessarily healthier than regular potatoes. Why?
Sweet potatoes and potatoes belong to two different food groups. While they are "potatoes", sweet potatoes fall into the Fruit and Vegetable food group while regular potatoes such as new potatoes, maris piper potatoes and so on belong in the Carbohydrate food group, now called Potatoes, bread, rice, pasta and other starchycarbohydrates. They both offer unique as well as some similar nutritional benefits, however cannot be compared in terms of which one is healthier.
What we need to take into account is this, if you are trying to moderate your carbohydrate intake or trying to opt for the lower glycaemic index option and trying to up your vegetable intake, then sweet potatoes are a great alternative to white potatoes. They also provide and tend to be highter in a vitamin A (in the form of beta-carotene) as well as soluble fibre; but guess what, white potatoes tend to be higher in essential minerals like potassium, manganese and iron.
Evidence has shown that the reduction of risk of many adverse health conditions is associated with the consumption of a range of fruits and vegetables, and guess what - as we said, sweet potatoes count as a vegetable.
Finally, white potatoes tend to often be paired with, butter, sour cream, are deep fat fried or made into crisps, hence their bad rep. However, despite sweet potatoes having all the benefits listed below, if we prepare them using unhealthy cooking methods such as deep fat frying or smothering them with lots of butter - they are no longer considered healthy.
So remember, no matter how healthy or nutritious a food is, the preparation and cooking method is an important factor in determing whether that food remains healthy or now belongs in the eat less often and in small amounts group (the things we like to indulge in but know aren't neccessarily that healthy for us).
Benefits of sweet potatoes
Can be used in pretty much the exact way as white potatoes would be (mashed, boiled, roasted, wedges and so on)
Good source of fibre which aids digestion and helps manage cholesterol
They taste great and are quick to prepare
They are low on the glycemic index scale and their consumption has been associated to reduced insulin resistance and reduced episodes of low blood sugar in people with diabetes.
Sweet potatoes help to prevent constipation and aid regular bowel movements for a healthy digestive tract, due to their high fibre content.
As sweet potatoes are available in many countries throughout the year, they are a great antioxidant food source providing us with a key antioxidant - beta-carotene.
I love talking about all things 'nutrition' that I nearly forgot - let's get to it - SWEET POTATO WEDGES...
Serves: 4
Ingredients
2 large sweet potatoes
1 tsp vegetable oil/fry light
1 tbsp paprika
1/2 tbsp cinnamon
1/4 tsp cumin
Freshly ground black pepper
Equipment needed
Knife
Chopping board
Baking tray
1 plastic bag (optional)
Method
Preheat the oven to 200oC/400F/Gas 6
Chop the sweet potatoes lengthways into long semi thick pieces and place on a large baking tray (if using fry light) or in a clean plastic bag (if using regular oil measured out)
Spray the wedges with the oil, then sprinkle on all the spices and mix thoroughly. Alternatively measure out the teaspoon of oil and add to the chopped sweet potatoes as well as the spices, close the bag and shake well until the sweet potatoes are nicely coated.
Roast in the oven for 10-15 minutes or until the edges start to turn lightly brown.
Tips
These can be served as a helthier alternative to deep fat fried chips and are great along side a salad.
Experiement with dfferent spices and incorporation of herbs. I found that the combination of paprika, cinnamon and cumin worked amazingly with the natural sweet flavour of the sweet potatoes - all that flavour means there is no need to add salt.
Please let me know when you have tried these and what you thought.
For more recipes follow this link:
ENJOY!
Useful items: Have you heard of the Actifry? It's a great kitchen appliance for cooking foods with either very little oil or none at all. I've also listed cheaper alternatives below:
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