Healthy French Fries with Beet Ketchup

Healthy Sweet Potato Fries with Beetroot Ketchup

Friends, the second round of Healthy Redo, my weekly challenge to remake your personal favorite dishes, is here! This time we are making. Healthy Sweet Potato Fries.

The winner you all voted for over on Instagram was overwhelmingly French fries! So today I’m bringing you my spin on it with sweet potato fries and a next level dipping sauce to pair them with.

This recipe combines everything I love about infusing your meals with more colour: not only do you get added vibrancy and that gorgeous appearance, but you’re also getting more nutrients with every bite. It also shows you just how easy and simple it is to bring a healthy spin to a classic favorite dish.

Check out the video for this one HERE!

Helpful Tips for Making Sweet Potato Fries

The very first thing to take into account with these is proper oven temp and chopping of your sweet potatoes. I outline all of this in the video, but some things to watch out for:

• store potatoes away from moisture
• chop potatoes so they’re roughly the same size and have nice sharp edges
• preheat oven to almost as high as it goes (I recommend at least 450F)
• grease bottom of pan with olive oil and drizzle again on top of potatoes
• to ensure extra crispy edges, make sure sweet potato fries are in one even layer before putting them into the oven.

When it comes to your beet ketchup, you can cook this all at the same time as your sweet potato fries to ensure you’re saving time!

What makes these Sweet Potato Fries healthy?

In contrast to normal potatoes, sweet potatoes are a bit lower in calories, and a bit lower in carbs. They contain less starch than their regular cousins (though both are great for you in terms of being low in sugar, low in fat, and high in fiber.

Sweet potatoes are higher in vitamin A, vitamin C, vitamin E, manganese, and calcium. These are all great in protecting from disease, including cancer.

We also have those superfood powerhouse beets highlighted in this recipe. For more on what makes beets an all around star, check out this post with an additional recipe to make with beets this week!

Your nutritional breakdown for this recipe below! (serves 5 as a side dish)

Cals: 209
Carbs: 24g
Fat: 12g
Protein: 3g

For more healthy, easy recipes, download my 21-recipe FREE ebook!

The Color Code:

Color: orange (high in Vitamin A, vitamin C, potassium, and lycopene which are all great for cancer and heart disease prevention)
Perfect for: a nutritious side dish

Recipe: Healthy Sweet Potato Fries with Beet Ketchup

Prep Time: 10
Cook Time: 30
Cost: $5 per serving
Skill: Easy
Serves: 5

Ingredients:

3 large sweet potatoes, peeled and cut into 1/2″ thick sticks
4 Tbsp + 1 tsp olive oil
3 large beets, peeled and chopped into 1″ size cubes
1.5 cups grape tomatoes
7.5 oz can coconut milk (or about 1/2 cup)
1 head garlic (you will end up using about 3 large cloves)
Sea salt

Method:

1. Preheat oven to 450 F. Drizzle a sheet pan with 1 Tbsp olive oil and arrange sweet potato fries in one even layer (you may need to do multiple batches or multiple trays). Drizzle another 1 Tbsp olive oil over top and sprinkle with sea salt.
2. In a separate tray, combine beets with another 1 Tbsp olive oil and a big pinch of sea salt.
3. On a small baking sheet, combine tomatoes and 1 Tbsp olive oil. Wrap head of garlic in foil with a light drizzle of olive oil.
4. Roast all trays together in the oven (if you have room) for about 20-25 minutes. Both the beets and the potatoes should be fork tender. The beets may require an extra 5-10 minutes after the potatoes have finished, depending on how large the pieces are.
5. In a blender, combine the beets, coconut milk, roasted tomatoes, 3 cloves of roasted garlic, a pinch of salt. Serve with your roasted sweet potatoes.