Before we dive into the recipe for oven-roasted purple sweet potato fries a short story about the journey from slips to fries. 

On a crisp spring morning, I buried a purple sweet potato in a container filled with potting mix, unaware of the colorful adventure ahead. Soon green shoots emerged, and I collected dozens of slips for planting.

What followed was a spectacle of nature’s ambition. The vines sprawled across my garden bed, their heart-shaped leave carpeting Purple Sweet Potato mountain. They conquered Sweet Potato Mountain and fearlessly invaded the pumpkin patch, transforming my garden into a verdant jungle.

Come autumn, Farmer Fred and I dug into the soil.  Each turn revealed a treasure – vibrant purple tubers of all shapes and sizes, like amethysts hidden in the earth. After two months of curing, these royal gems were ready to eat.  From savory dishes to sweet treats, they add unexpected color and earthy sweetness to our meals. The purple sweet potato fries are a frequent visitor on the menu – crispy outside, tender inside, and boasting a hue that never fails to amaze dinner guests.

As I savor a perfectly crisp fry, I marvel at the journey. From a single potato to this explosion of flavor and color, it’s a delicious reminder of the magic that unfolds when we nurture the earth. With a bountiful harvest stored away, I’m excited to explore the countless culinary possibilities that lie ahead, proving that sometimes, the most humble beginnings lead to the most vibrant adventures.

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What you will learn

  1. Selecting and preparing purple sweet potatoes for optimal roasting
  2. Achieving the perfect balance of crispy exterior and creamy interior
  3. Seasoning combinations that enhance the unique flavor of purple sweet potato fries
  4. Nutritional longevity benefits specific to purple sweet potato fries
  5. Creative ways to incorporate roasted purple sweet potatoe fries into various dishes
Purple Sweet Potatoe Nutrition

Longevity Nutrition of Purple Sweet Potato Fries

Antioxidants

  • Rich in anthocyanins, powerful antioxidants that give the potatoes their purple color
  • High levels of beta-carotene, which the body converts to vitamin
  • Contains other antioxidants like vitamin C and vitamin E

Anti-inflammatory properties

  • The anthocyanins in purple sweet potatoes help reduce inflammation in the body
  • Chronic inflammation is linked to various age-related diseases

Heart health

  • May help lower blood pressure due to their potassium content
  • The anthocyanins may improve cholesterol levels and reduce the risk of heart disease

Blood sugar regulation

  • Despite their sweet taste, purple sweet potatoes have a lower glycemic index compared to regular potatoes
  • May help improve insulin sensitivity and blood sugar control

Digestive health

  • High in dietary fiber, which supports gut health and promotes regular bowel movements
  • Fiber also helps feed beneficial gut bacteria, potentially improving longevity

Brain health

  • The antioxidants in purple sweet potatoes may help protect against age-related cognitive decline
  • Some studies suggest that anthocyanins could improve memory and cognitive function

Cancer-fighting potential

  • The high antioxidant content may help protect cells from DNA damage and reduce cancer risk
  • Some research indicates that anthocyanins could inhibit the growth of certain cancer cells

Skin health

  • The vitamin C and anthocyanins in purple sweet potatoes support collagen production
  • May help protect the skin from UV damage and premature aging

Eye health

Nutrient density

  • Provide a good source of vitamins and minerals, including vitamin B6, potassium, and manganese
  • Offer complex carbohydrates for sustained energ
Ingredients for Purple Sweet Potato Fries
Oven Roasted Purple Sweet Potatoes
Ingredients for Cool Ranch Dressing
Cool Ranch Dressing

Ingredients:

Oven Roasted Purple Sweet Potatoe Fries

  • Purple Sweet Potatoes: These may be hard to find.  Regular orange sweet potatoes may be substituted.  Purple sweet potatoes are drier and will crisp up better in the oven.  Organic is always the best choice. 
  • Mediterranean Seasoning Mix pop over to the recipe for this delicious longevity seasoning mix.
  • Nutritional Yeast: Growing up, we had Brewers Yeast, which is similar to Nutritional yeast.  Both are derived from Saccharomyces cerevisiae, a species of yeast.  Brewers yeast was a by-product of beer production and has a bitter taste due to the remnants of the hops in the product.  Nutritional yeast is produced specifically as a nutritional supplement and has a nutty, cheesy flavor without the bitterness.  So much tastier than Brewer’s Yeast.
  • Olive Oil: Choose Organic.  Olive oil has mostly omega-3 fatty acids (FA) and only about 5% omega-6 FA.  The omega-6 FA can be readily oxidized to ceramides, which are necessary in small amounts.  However, seed oils, sunflower, corn, and soybean oils have up to 50% FA.  This excess omega-6 FA in our Western diet significantly contributes to cellular metabolic dysfunction, insulin resistance, and metabolic syndrome. 

Cool Ranch Dressing

  • Yogurt: Choose plain organic yogurt with live probiotic cultures. 
  • Mayonnaise or Veganaise if you are vegan.
  • Garlic Powder: I love roasted garlic powder, however regular garlic powder is delicious as well.  Choose organic for all of your spices.
  • Onion Powder
  • Dried Dill: Check the best if used by date.  Dill looses it’s flavor within a year of being packaged.  So if you’ve had it a year,even if it isn’t past its outdated, discard it and purchase a fresh container.
  • Sea Salt
  • Apple Cider Vinegar: I recommend Braggs.  Studies have shown that 2 tsp of raw apple cider vinegar before meals can help prevent blood sugar spikes.
  • Milk
Purple Sweet Potato Fries

Step by Step Instructions for Making Purple Sweet Potato Fries

Purple Sweet Potato Fries

  • Preheat the oven to 425 degrees F.
  • Scrub your sweet potatoes well with a vegetable brush. Leave the skins on. The skins are thin and add a nice crunch to the fries. The skin also contains healthy longevity nutrients.
  • Cut the cleaned potatoes into sticks about 1/4 to 1/3 of an inch diameter and 3-4 inches long.
  • Mix the seasoning, nutritional yeast, and olive oil and drizzle over the purple sweet potato sticks.
  • Toss to coat and spread out on a parchment-covered baking sheet.  Make sure the pieces don’t touch each other. 
  • Bake for 20 – 25 minutes.  The fries should be browned on the outside and creamy on the inside. 

Cool Ranch Dressing:

  • While the fries are baking, mix up the Cool Ranch Dressing.
  • Whisk all of the ingredients together in a bowl and set aside.
  • When the purple sweet potato fries are done, serve immediately with the dressing for dipping. 

Leftovers:

Store leftover fries in an airtight container in the fridge.  Reheat in the oven at 425 degrees for 5-8 minutes or until fries are hot and crisp.  An air fryer works great as well.

Store the Ranch Dressing covered in the fridge.  Other uses for the Ranch Dressing.  Add to mashed potatoes, use as a dip for purple sweet potato stacks, a dip for veggies, a dressing for salads. 

Purple Sweet Potato Fries with cool ranch dressing

FAQ

 Are purple sweet potatoes nutritionally different from orange sweet potatoes?

Yes, purple sweet potatoes have some nutritional differences. While both varieties are nutritious, purple sweet potatoes are particularly rich in anthocyanins, which are powerful antioxidants that give them their vibrant color. Their higher fiber content gives them a lower glycemic index than orange sweet potatoes.

How do I know when my oven-roasted purple sweet potato fries are done?

Your oven-roasted purple sweet potato fries are done when they’re browned, fork-tender and have crispy exterior. This usually takes about 25-30 minutes in a 400°F (200°C) oven. The skin should be crispy, and the inside should be soft and creamy when pierced with a fork.

Can I leave the skin on purple sweet potato fries when roasting?

Absolutely! The skin of purple sweet potatoes is edible and becomes deliciously crispy when roasted. Just make sure to wash the potatoes thoroughly before cooking. Leaving the skin on also helps retain more nutrients and adds a nice texture to the dish.

What are some good seasonings to use with oven-roasted purple sweet potato fries

Purple sweet potatoes pair well with various seasonings. In addition to the Mediterranean Seasoning, some popular options include:
– Rosemary, thyme, and garlic for a savory flavor
– Cinnamon and nutmeg for a sweet twist
– Smoked paprika and cumin for a smoky taste
– Sea salt and black pepper for a simple, classic approach

Can I make this recipe ahead of time and reheat it?

Yes, you can prepare oven-roasted purple sweet potatoes ahead of time. Store them in an airtight container in the refrigerator for up to 3-4 days. To reheat, spread them on a baking sheet and warm in a 350°F (175°C) oven for about 10-15 minutes, or until heated through. While they may lose some initial crispiness, they’ll still be delicious. Avoid microwaving as it can make them soggy.

Thank you for visiting my social media sites, where you’ll find more about the four pillars of longevity: Nutrition, Exercise, Sleep, and Connection. I read all of your comments, so thank you for sharing your thoughts, ideas, and suggestions. Little changes today will make a big difference tomorrow.

5 from 1 vote

Oven Roasted Purple Sweet Potato Fries

Oven-roasted purple Sweet Potato Fries are the perfect blend of sweet and savory—a vibrant, nutritious side dish that's crispy on the outside and creamy on the inside.
Servings 8
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

Ingredients

  • 2 lbs purple sweet potatoes
  • 2 tbsp organic extra virgin olive oil
  • 1 tbsp Mediterranean seasoning and spice mix
  • salt and pepper to taste

Cool Ranch Dressing

  • ½ cup plain Greek yogurt (see notes)
  • ½ cup mayonnaise
  • 1 tsp dried dill
  • 2 tsp Apple Cider Vinegar or Lemon Juice
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp sea salt.
  • 3 tbsp milk or nondairy milk

Instructions

  • Preheat the oven to 425℉
  • Scrub the purple sweet potatoes under running water with a vegetable brush. Some of the skin may come off. That's ok.
    Ingredients for Purple Sweet Potato Fries
  • Cut the potatoes into 1/4 to 1/3 of an inch thick pieces that are about 3-4 inches long.
    Seasoned purple sweet potato fries in a bowl.
  • Add 1 tbsp of Mediterranean Seasoning Mix to 2 tbsp of olive oil. Whisk together. (see notes below for seasoning mix)
    seasonings for veggies
  • Add the oil and seasoning mixture to the cut sweet potato sticks. Toss to coat.
    Seasoned purple sweet potato fries
  • Add the purple sweet potato sticks to a parchment-lined baking sheet.
    Seasoned purple sweet potato fries
  • Bake for 15-20 minutes. The potatoes should be browned and crispy on the outside.
  • Serve with Cool Ranch Dressing.

Cool Ranch Dressing

  • While the potatoes are baking whisk together the Ranch Dressing recipe.
  • Serve the dressing with the potatoes.

Video

Notes

For the Mediterranean seasoning mix recipe,  click here.
For a vegan ranch dressing use 3/4 cup Vegannaise and 3 tbsp. non dairy milk.
Calories: 226kcal
Course: 3 ingredients, Appetizer, Side Dish, Snack, vegan
Cuisine: American
Keyword: fries, healthy, purple sweet potatoes

Nutrition

Serving: 125g | Calories: 226kcal | Carbohydrates: 21g | Protein: 4g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 7mg | Sodium: 247mg | Potassium: 488mg | Fiber: 3g | Sugar: 2g | Vitamin A: 27IU | Vitamin C: 22mg | Calcium: 34mg | Iron: 1mg

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  1. Doctor Joanette Author says:

    5 stars
    .

5 from 1 vote

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