Baked Spicy Sweet Potato Fries with a Vegan Southwest Style Dip


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


  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.*

Why should fibre be a priority in your diet?

Today’s food fact of the day’s spotlight is on fibre. I recently did a presentation in the community and was asked a lot of questions about fibre.. what is soluble fibre? what is the difference between soluble and insoluble fibre? How do I know what foods to eat? Well here is my short summary to understanding fibre. To begin.. fibre is FANTASTIC for our health.


Fiber can’t be broken down and absorbed by your digestive system. As fibre moves through your body, it slows digestion and makes your stools softer and easier to pass.

  • fibrous foods help create and maintain a healthy digestive system
  • bowel regularity  😉
  • have beneficial effects on blood sugars
  • play a role in heart health

What is soluble fibre? 

  • Absorbs liquid in our bodies (e.g. think oats soaking in water)
  • Plays the main role in lowering cholesterol
  • Helps to control blood sugars (glucose)
  • What foods does soluble fibre come from?
    • Some vegetables & fruits, lentils, legumes, beans, oatmeal, berries, nuts

What is insoluble fibre? 

  • Does NOT absorb water
  • Creates a healthy colon by keeping you regular!
  • What foods can you find insoluble fibre in?
    • seeds, skins of fruit, whole grains, brown rice, wheat bran, etc

Adult women (19-50years) need 25 grams of fibre per day and males of this age group need 38 grams per day. 

Try some of my recipes packed with high fibre ingredients: Blueberry Oat Pancakes , The Ultimate Trail Mix Cookie!Vegan/Vegetarian Quinoa ChiliTrail-Mix Energy BitesGranola CupsThe Healthy Oatmeal Chocolate Chip Cookie (Dairy Free)Blueberry Crumble Bars (Vegan, Dairy-Free, Gluten-free)


10 Must-Haves in my Nutritional Lifestyle

10must haves

I created a list of 10 foods that I always try to incorporate into my lifestyle as they have substantial nutrient content and benefits to health.

1. Oats: Are high in soluble fiber and may improve cholesterol (create a sticky ball within your digestive system, trapping cholesterol, removing it from the body). Also, oats are whole grain! Whole grains provide you with fiber, B vitamins, and minerals.

2. Berries: Berries are a great source of antioxidants. Antioxidants protect your body’s cells from damage from free radicals (e.g. pollution and cigarette smoke). Antioxidants help lower your risk of many chronic diseases.

3. Nuts: Are a great source of protein and healthy fats (polyunsaturated fats) which play a role in heart health.

4. Salmon: Salmon is a great source of omega-3 fatty acids (the healthy fats). Salmon is a great source of protein and low in fat. Omega-3 fatty acids also play a role in maintaining healthy eyesight, a healthy immune system, and a healthy heart.

5. Dark, leafy greens (kale and spinach): These greens are low in calories and packed with nutrients. Kale and spinach are high in Vitamins A, C, K, folate, and calcium!

6. Greek yogurt: It is a great source of protein! Is lower in carbohydrates versus traditional yogurt and contains a substantial amount of calcium. Choose a nature/plain-flavoured yogurt to avoid added sugars and sweeten with fresh fruit, homemade granola, or add to your morning smoothie.

7. Egg Whites: Buying carton egg whites are a great way to increase protein in your day. Also, egg whites are a quick and easy way to make omelettes.

8. Chicken: protein protein protein! Chicken is a lean source of protein and lower in saturated fats versus other animal protein sources. Choose to barbeque or grill your meat products.

9. Oranges: Substantial source of vitamin C. Vitamin C is important for growth and repair of bones, teeth, and skin. Also Vitamin C plays a significant role in improving our body’s absorption of iron from plant-based foods.

10. Beets: Are a source of iron which is needed for oxygen transport throughout your body. Also, beets contain fiber, nah improve the function of antioxidant enzymes, improve WBC production (helps fight disease and maintain a healthy immune system). Last but not least, beets may help improve your running performance according to recent studies.

Eat Well, Feel Well.

Motivation Friday!!! Up and at em followers 🙂


This photo couldn’t be more true! Changing your nutritional lifestyle can really impact how you feel. It can boost your self esteem, release endorphins, improve body functions, improve your workouts and leave you happier overall. Keep working hard! Nutrition is a lifestyle and I promise you once you have settled into a sustainable plan that works for you…. You will feel amazing. You will feel even more amazing if you are including physical activity.

Learn to adapt your body to appreciate foods for their natural flavours. Try to avoid added fats, sugars, and salts. When you begin to retrain your palate to appreciate foods natural flavours you won’t crave these additives anymore!

Choose to include healthy fats in your diet: monounsaturated fats & polyunsaturated fats (nuts, seeds, avocados, unsaturated vegetable oils .. Soybean, olive, canola, peanut, etc).

Avoid refined sugars (white sugar, brown sugar, sweeteners) by using natural sugars when needed. For example, sweeten recipes with dates, honey, maple syrup, coconut sugar, etc.

Happy Friday everyone! Enjoy your weekend…. And always remember it’s okay to fall off track. Just push yourself harder in your next day’s workout or make sure you eat healthy/nutritionally dense foods the next day if you fall off track and overindulge.

– xx brooke