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.
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).
- 1 medium sized sweet potato per serving
- 1 level teaspoon of coconut butter per serving
- Seasoning of your choice
- Preheat the oven to 180° C.
- Peel and cut the sweet potatoes into thin or chunky long strips depending on how you like your chips.
- 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.
- Place the coconut butter in a roasting pan and put in the oven for three minutes or until melted.
- 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.
- Return the roasting pan to the oven and bake for 15 minutes.
- 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.
- Allow to cool in the pan before serving, and enjoy!
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
(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)