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Helathy Baked Sweet Potato Fingers



Baked sweet potato fingers

Sweet potato are tuberous roots and among the most nutritious foods in the vegetable kingdom. They are rich in potassium, magnesium and very high in vitamin A and C. They are fewer in calories as compared to potatoes and has a low glycemic index. Introduce this wonder vegetable in different ways in your meals.

Some ideas for you:

  • Include in sambar- it tastes great.
  • Make parathas - either stuff it with other vegetables and spices or mix it with dough with some spices and herbs. 
  • As it just takes very less time in cooking, all the valuable nutrients are intact and it tastes very good if you make a spicy vegetable dish, very similar to a potato bhaji. 
  • Steam and just have it. 
  • Bake or roast it in an open fire and relish it with a spicy tangy chutney.
  • Make muffins or breads.

This baked dish is very easy to prepare and a perfect snack box item or a light tiffin for an after school treat for kids. Seniors can have it for lunch or in the early evening as it might cause flatulence.

For adults and seniors: As sweet potato is rich in carbohydrates, adjust your next meal intake of carbs. In this way you are not overloading your system with too much carbs. The next meal should be protein rich with less carbs. 

Recipe

Ingredients:

  • Sweet Potato
  • Black pepper powder
  • Mixed herbs (basil, oregano, thyme, rosemary)
  • Olive oil
  • Salt to taste

Method:

  • Preheat the oven to 200° centigrade. I prefer to use convection mode as it gives even browning. But it is totally your choice.
  • Peel the sweet potato and cut into fingers as shown in picture. To prevent colour change, make sure that you immerse the peeled and cut fingers in water. Drain and pat dry.
  • Grease a baking tray with oil and put the sweet potato fingers. Add the required amount of herbs, black pepper, and salt and mix it well. Make sure that the herbs give a delicate flavor rather than overpowering the taste of sweet potatoes.
  • Pour some olive oil to coat the fingers.
  • Place the tray in the oven and allow it to get crisp and roasted. In convection mode it takes almost 15 minutes. In an ordinary oven, it will take almost 25 to 30 minutes. Each oven depending on the brand is different, so keep on checking your fingers.
  • Serve hot.