Baked Spicy Sweet Potato Fries with a Vegan Southwest Style Dip

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For this recipe I used the Japanese Sweet Potato (reddish skin with yellow inside). The Japanese sweet potato has slightly lower carbohydrate content than the yam (orange inside). Therefore, this makes the Japanese sweet potato a bit more diabetic friendly than its competitor…it also has a slow carbohydrate release time. Sweet potatoes are packed with fibre, beta carotenoids, and vitamin A. Be sure to cook your potato fries with the SKIN ON! The skin of fruits and vegetables pack the highest nutrient content.

Fries – What you will need:

  • 4 medium-large sized sweet potatoes (more if desired)
  • olive oil
  • ground sea salt
  • ground pepper
  • chili powder
  • garlic powder
  • onion powder
  • optional: chili flakes

Directions:

  1. Preheat your oven to 400F.
  2. Scrub and wash your potatoes. Creat a few holes with a fork in each potato. In a microwave safe dish, microwave your potatoes for 3-4 minutes with 1/4 cup of water just to soften them. (This saves cook time and makes for easier slicing).
  3. Remove potatoes from microwave once they have been slightly softened. Cut into French fry sized slices.
  4. Line a baking sheet with parchment paper. Spread your fries evenly on the sheet.
  5. Drizzle your fries with olive oil, sprinkle with chili powder, ground pepper, garlic powder, and sea salt.
  6. Place them in the oven to bake for approximately 40-50 minutes (until browning). Regularly mix the fries around using a spatula. If you like your fries crispy, place them on broil for the last 5-10 minutes! Keep your eyes on them during this time to prevent burning! 🙂
  7. Give them a taste and add more spices, salt and pepper as desired.

Serve with my Southwest Vegan Mayo Dip (it’s SO good!)

Vegan Southwest Mayonnaise:

  • 1 cup Vegenaise (vegan mayonnaise)
  • 2 tbsp plain unsweetened almond milk
  • 2 tsp Bragg’s Apple cider vinegar
  •  1/2 tbsp chili powder (add more to taste if needed)
  • 1 tsp cumin (add more to taste if needed)
  • 1/2-1 tbsp minced garlic
  • ground pepper
  • ground salt
  • pinch of paprika to taste

Directions: Mix all ingredients in a small mixing bowl. Add more spice to suit your taste buds (increase the chili, cumin, and paprika as desired… Be careful with too much paprika as it can be overpowering!) *store the dip in the fridge if you are not using it immediately.*

Banana Nut Bread (Low Carb, made with coconut flour!

This recipe makes ~9 large slices/servings. It is packed with wholesome ingredients and healthy fats to keep you satisfied longer!

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Ingredients: 

  • 4 eggs
  • 1.5 tsp vanilla extract
  • 2 medium-sized bananas, mashed
  • 1/4 cup natural almond butter
  • 1/4 cup plain greek yogurt (0% m.f.)
  • 1/4 cup coconut oil, melted
  • 3/4 cup rye flour (or other flour of choice, gluten-free all purpose, almond flour, etc)
  • 1/2 tsp baking soda
  • 1 tsp baking powder
  • 1-2 tsp cinnamon (I like using a lot for flavour!)
  • 2 packets of stevia
  • Touch of ground sea salt
  • Optional: add pecans, almonds, dark chocolate chips, or what ever suits your tastes buds. Note: I calculated the nutrition information based on adding pecans.

Instructions:

  1. Preheat the oven to 350F.
  2. In a large mixing bowl, add the four eggs and whisk to combine.
  3. Begin to add in the other wet ingredients and continue mixing by hand.
  4. Slowly start to add dry ingredients to the bowl with regular mixing. You can combine quickly using your mixer but, do not over mix as the bread will become gummy.
  5. Optional: if you adding additional nuts, seeds, chocolate chips, or fruit, begin to fold them into the batter at this time.
  6. Spray a baking loaf pan with coconut oil, and pour mix in. Ensure it is all evenly distributed.
  7. Bake for ~50 minutes until browning. Use a sharp knife to assess whether it is cooked fully through the centre by poking within.
  8. Allow to cook for 15-20 minutes. Enjoy! P.S. as you can see from my below photo I sprinkled the top of our banana bread with pure maple sugar from FarmBoy!

Nutrition Facts per serving:

Calories: 216 cal Fat: 11 g Protein: 7g Net Carbs: 13 g

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Chocolate Walnut Banana Muffins

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Recipes makes ~9 large muffins:

In a large mixing bowl, blend together the following ingredients:

  • 2 small ripe bananas
  • 1/4 cup greek yogurt (or coconut yogurt/dairy free yogurt if needed)
  • 1/4 cup egg whites (swap for flax eggs if vegan)
  • 1/3 cup coconut sugar
  • 1 tsp vanilla
  • 1 tbsp almond butter
  • 1/4 cup unsweetened applesauce
  • 1 tbsp brown rice syrup
  • 1 1/2 tsp coconut oil, melted

Once all these wet ingredients are blended together. Begin to mix in the following:

  • 1/3 cup whole wheat flour (or flour of choice)
  • 1/2 cup oat flour
  • 1/3 cup cocoa powder
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/3 tsp ground sea salt

After the wet and dry ingredients are completely mixed, fold in the following using a spatula: 

  • 3 tbsp dark chocolate chips OR I used 3 tsp dark chocolate puffed quinoa (from BulkBarn)
  • 1/4 cup chopped walnuts

Directions:

  1. After mixing your batter thoroughly, preheat the oven to 350F. Line a muffin tin with paper muffin cups OR as I did, grease with coconut oil.
  2. Bake for ~18-20 minutes. Allow to sit and cool. ENJOY 🙂