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Sweet Potato Chips

May 26, 2020
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May 3, 2020
Chocolate Peanut Banana Bites
June 14, 2020
 

Chips? Yum! Sweet potato fries? Yum! These sweet potato chips are a “best of both worlds” situation and are easy to make and enjoy at home.


T his recipe can also be used to try a variety of vegetable chips, like beetroot, potatoes, yams, pumpkin, zucchinis, parsnip, carrots, and more.

Adding a variety of spices to your chips can bring so many unique flavour combinations to this delicious and nutritious snack:

  • Dried rosemary
  • Smoked paprika
  • Onion powder
  • Garlic powder
  • Pepper
  • Chili flakes
 

Sweet Potato Chips

Prep Time5 mins
Cook Time30 mins
Total Time35 mins
Keyword: snack

Ingredients

  • 1 medium sweet potato
  • 1 tbsp olive oil
  • 1-2 tbsp mix of your favourite spices and herbs (e.g. garlic powder and onion powder)
  • Pinch of salt (optional)

Instructions

  • Preheat oven to 325F (160C).
  • Wash the sweet potato thoroughly. Slice sweet potato into thin slices (keep the skin on).
  • Add sliced sweet potato to a bowl with olive oil and your spices of choice, mix until evenly coated.
  • Transfer onto a baking tray and spread slices into a single layer, leaving some space between each piece. Sprinkle with salt (optional).
  • Bake at 325F (160C) for 15 minutes, then flip each chip over and bake for another 5-10 minutes, or until golden and crispy.
  • Let cool down for 10 minutes and enjoy!

Notes

*Baking time will depend a lot on the thickness of your slices: the thinner your slices, the sooner they will cook, so check them regularly once in the oven.
 

Did you know?

These sweet potato chips can be paired with your favourite dip, like this Beetroot Hummus or a bean dip for an awesome snack, or served alongside your favourite burger at dinner or sandwich at lunch to add that yummy crunch factor.

Vegetables are a fantastic source of many key nutrients that help to promote overall health, such as fibre, vitamin A, vitamin C, vitamin K and more. Unfortunately, most of us do not get enough vegetables each day. This snack is a great way to incorporate vegetables in a fun and delicious way, and is great for the whole family.

A common question I get asked is what is the difference between yams and sweet potatoes, as these names are often used interchangeably in grocery stores and food establishments. Yams aren’t as common as you’d think. They have a thick, scaly, rough, brown skin and the flesh is typically white in colour and they have a very starchy taste. Sweet potatoes on the other hand have a thin, smoother skin and there are many varieties. The flesh of a sweet potato can be orange, white, or purple, with copper, beige, red, or purple skin. As you might guess based on the name, the flesh of a sweet potato is also sweeter than a yam or regular potato.

Root vegetables, such as turnips, parsnips, sweet potatoes, yams, beets, potatoes, and carrots grow underground and absorb a great amount of nutrients from the soil. Sweet potatoes are rich in vitamin C and A, which can have benefits on the health of your immune system, eyes, skin and hair. Moreover, sweet potatoes are high in antioxidants and chlorogenic acid, which is an anti-inflammatory compound that can help reduce insulin spikes and lower blood cholesterol levels. The starches and fibre found in sweet potatoes also make them a great source of stable energy for hours after eating.


Written by Sofya Borisenko and Liz Powell, RD



References:

  1. Choong C. Teow, Van-Den Truong, Roger F. Mc Feeters, Roger L. Thompson, Kenneth V. Pecota, G. CraigYencho (2006). Antioxidant activities, phenolic and β-carotene contents of sweet potato genotypes with varying flesh colours. Food Chemistry. 103 (3), pp 829-838.
  2. Rautenbach, F., Faber, M., Laurie, S. and Laurie, R. (2010), Antioxidant Capacity and Antioxidant Content in Roots of 4 Sweetpotato Varieties. Journal of Food Science, 75: C400-C405.

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