This week’s recipe is relatively easy to prepare. It can make for a slightly sweet & savory side dish, or a filling snack. Personally, I like to have my sweet potato fries with some grass fed beef (maybe a hamburger) & sautéed spinach for an eye healthy/late day meal. But you can do whatever you’d like.
The main eye healthy ingredient in this sweet potato fries recipe is, of course, beta-carotene. As I’ve stated several times, beta-carotene is found in numerous orange colored vegetables. But the most accessible and economical source of beta-carotene (wherever you happen to live) is the humble sweet potato. And it can be used in MANY different ways.
Remember, beta-carotene is converted by our bodies into vitamin A. And in order to prevent vitamin A deficiency, the average adult requires an intake between 2333 IU and 3000 IU per day. As I’ve mentioned before (and will probably mention again), one average sized sweet potato contains about 3000 IU of vitamin A. Or basically an entire day’s serving.
This particular recipe serves up to 4 people.
- 4 – 5 medium to large sized sweet potatoes (organic if possible)
- 1/2 cup melted coconut oil
- 1 teaspoon sea salt
- 1/2 teaspoon turmeric (an added anti-inflammatory boost)
- 1 teaspoon black pepper (helps with absorption of turmeric)
- 1/4 teaspoon organic brown sugar (or a bit less if you’re diabetic)
If you’d like to try something new, you could also use coconut sugar for lower glycemic index. It looks just like brown sugar, and it’s even a bit healthier. If using coconut sugar, one full teaspoon should be appropriate.
Preheat oven to 400 degrees. While the oven is heating, wash and peel the sweet potatoes. When thoroughly washed, cut them into french fry shaped slices.
Next, add the melted coconut oil, sea salt, black pepper, and turmeric to a large bowl and mix it up. Then toss in the sweet potato slices. Make sure each slice is well coated with the mixture.
From there, oil up a baking sheet, then place the coated sweet potato fries onto it. Place into oven and let bake for 35 minutes, or until crispy.
Let cool for a few minutes when finished. Sprinkle the brown sugar on top, garnish with parsley, and serve with your favorite condiment. I challenge you to be creative and use anything BUT ketchup (which can contain a large amount of sugar).
As for myself, I like to use a bit of aioli. Or my favorite hummus.