Sweet Potato Oven ChipsSweet potato oven chips

Sweet potatoes taste all the sweeter when baked in the oven. As oven chips, they make a delicious snack, or serve as a side dish.

Ingredients:

  • 1 medium sized sweet potato per serving
  • 1 level teaspoon of coconut butter per serving
  • Seasoning of your choice

Directions:

  1. Preheat the oven to 180° C.
  2. Peel and cut the sweet potatoes into thin or chunky long strips depending on how you like your chips.
  3. Sweet potatoes don’t go crispy like your regular white potatoes. So for a firmer chip soak them in cold water to draw out the starch, then pat dry before baking.
  4. Place the coconut butter in a roasting pan and put in the oven for three minutes or until melted.
  5. Lay the chips out in a single layer in the pan while turning so that all sides get a coating of oil. Try not to overcrowd them. Sprinkle with seasoning if you like but hold off using salt until after they are baked.
  6. Return the roasting pan to the oven and bake for 15 minutes.
  7. Turn the chips and and your roasting pan as you return it to the oven to bake for a further 15 minutes, or until cooked through and golden brown.
  8. Allow to cool in the pan before serving, and enjoy!

The yellow flesh sweet potatoes are high in vitamin A and a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fibre, niacin, plus vitamins B1, B2 and phosphorus.¹

Sweet potatoes have a low glycemic index (which means they release sugar slowly into the bloodstream). “Sweet potatoes — unlike other starchy foods that elevate blood sugar rapidly after [they’re consumed] due to their metabolism into sugar — will help steady the levels of blood sugar,” This means you won’t get blood-sugar spikes, but you will get a steady amount of energy. This regulation occurs even in people with type 2 diabetes.²

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References

(1) Sweet Potatoes. Online article. Available at: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64 (accessed 18 March 2018)

(2) Sweet Potatoes: Health Benefits, Risks & Nutrition Facts. Online article. Available at: https://www.livescience.com/46016-sweet-potato-nutrition.html (Accessed 18 March 2018)

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