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Check out the full recipe: http://theheartysoul.com/crunchy-oven-baked-sweet-potato-fries-gluten-free?utm_source=THS-YOUTUBE&utm_content=50756-CB3Z
Ingredients:
-1 large sweet potato, washed and cut into french fries
-3 eggs, beaten
-1/2 cup coconut flour
-2 cups almond meal
-2 teaspoons smoked paprika
-5 sprigs thyme, leaves picked
-1 sprig of rosemary, leaves picked and chopped
-sea salt
-cracked black pepper
-avocado oil
Learn how to make sweet potato fries that are extra crispy, extra healthy, and extra delicious! Our chef extraordinaire Talia Chai will be showing you how it's done.
When you’re doing your best to eat healthy, finding satisfying comfort food can feel like an impossible task. Oven baked sweet potato fries are pretty common these days which is why I wanted to put an extra special spin on the food we all know and love. Instead of just baking the sweet potato fries, why not coat them in a delicious, healthy, crunchy breaded layer?? This extra topping is entirely gluten-free and dairy-free, perfect for healthy eating.
Instead of regular flour, I used coconut flour. Instead of bread crumbs I used almond meal. Coat with a little egg wash in between and your gluten-free breaded sweet potato fries are ready to go!
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gn
0:01
Welcome, my name is Talia and I'm a holistic nutritionist here with Family Life Goals
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So you can see a lot, there's a lot of ingredients going on right over here and I'm making two
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amazing things that go perfectly together. This little meal, snack, side dish that I'm making is entirely gluten-free
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free, it's entirely dairy free, and it is entirely paleo-friendly. So if you are following a paleo program or a paleo way of eating, then this is about
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to peeve that I know you're gonna love. And same thing, if you're just focusing on being healthy and you're doing a detox or
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you're just trying to eat clean, this is going to be so satisfying for you with all
0:55
of the health benefits and no guilt. Not that there should ever be any guilt
1:00
That's how I look my life. So I'm going to be making today sweet potato
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crunchy oven baked fries. Now, I'm sure you've had sweet potato fries before
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Like, I'm almost positive everyone has had sweet potato fries before. This is not your average sweet potato fry
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This is a souped up, crispy, crunchy, breaded stewed potato fry without any wheat
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without any gluten. and filled with protein and healthy fats. And then to dip in the sweet potato fries
1:33
because we all need a good dipping sauce, right? I'm gonna be making a homemade mayo
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using avocado oil and adding a ton of fresh flavorful ingredients to it
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So if you've never made mayo before, have you ever made mea before
1:48
Say yes in the comments now if you've ever made it at home before. Because it can seem really daunting and intimidating
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but I'm gonna show you, it literally takes five minutes, and it's such a pro move and you'll never have to buy storebob mayo again
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And when you make it on your own and you use good quality oils and good quality ingredients
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it's actually a very healthy ingredient in moderation that you can use in some condiment
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I'm going to get started now and I'm going to show you how I cut sweet potatoes to make french fides
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So first I'm just going to get rid of the outer edges here, like so
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And then what I like to do when I'm cutting it into fries
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is I'll usually think of, okay, how big is the sweet potato
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Am I gonna cut it into thirds or am I gonna cut it in half to make the best
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most even shaped front fried shapes and sizes? Whenever I'm looking at this one
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I'm just gonna say that it's not that long, so I'm gonna cut it in half
2:50
because it looks like it'll be good fry lengths. So I'm just gonna go ahead and cut it in half
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Now, whatever you're roasting anything in the oven, don't you just hate when some of it gets
3:02
brown and burnt and then other parts are uncooked? The trick to getting everything to cook evenly is cutting your pieces into the most similar
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sizes possible. So that is the trick to having things cook evenly at the same time
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I'm going to take this half and I'm going to cut it into slices
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So see how I'm going to cut it crosswise this way. Once again, I'm going to try to get the slices as even as we possibly can
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Now, you'll see, look at these pieces that I have that I've cut into these little slavs
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They're all even in shape and size. I'm going to take a slab and now I'm just going to slice it into a fry shape crosswise
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So I'm just going to slice it. Now, why are sweet potatoes healthier than regular french fries
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You may be wondering. potatoes are really really high in fiber which helps them and especially you'll notice
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I'm leaving the peel on the skin especially it's organic is full of fiber and
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will help balance out your blood sugar as you are eating them so if you're
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worried about not wanting to spike your blood sugar and insulin issues and all
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of those things then the more fiber that you consume the better it will be for your
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blood sugar so sweet potatoes are infinitely better than white potatoes for balancing out your blood sugar. They're also, as you can see
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orange. And where does this orange pigment come from from betic heratine and carotenoids? And
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betic heritin is an antioxidant that helps to give orange and red fruits and vegetables that
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orange-red pigment. And that is an amazing antioxidant that's so good for inflammation and so many
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aspects of our health. So these are rich in so many more nutrients than a white potato would have
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And honestly, I think they taste so much better. That's just my opinion. Next step, so I have my
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fries. Observe the French fries. I just, I'm doing half for now just to show you how to do it
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Have them out of my board Next comes the breading station If you ever done a traditional breading or chicken finger or or something like that you probably done this before But this is not a traditional way of doing it because I using very very healthy alternative ingredients
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So the first one here is flour. And normally you've used all-purpose flour for this, which is wheat and gluten, full of wheat and gluten
5:40
I instead am using coconut flour. And coconut flour is literally the pulp of coconut that they dry and they grind down into a flower-like texture that has zero gluten in it, zero wheat in it
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Then the next step here is the egg station, so I'm just going to crack this egg
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Yep, just like that. And I like to have a little bit of salt and pepper as well, so I'm going to have a little pinch of salt
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grinding always use freshly ground that black pepper it adds so much more flavor
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take a fork whisk it you might need a couple of eggs if you're giving a lot of
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potato fries just know that okay last station this is where you would do your breadcrumbs
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and this is what gives it that crunchy coating that makes it crispy and crunchy but
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breadcrumbs are full of wheat and gluten and they're made out of bread
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So instead, I am using almond meal, also known as almond flour
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This is an amazing coating that you can do instead of breadcrumbs and a lot of different recipes that I've experimented with and I found that it's worked really, really well
7:00
And to this almond meal, I'm going to add some smoked paprika for that smoky, amazing flavor
7:07
I'm going to add some chopped fresh rosemary leaves and I'm gonna add some fresh time
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So I like to just take the time leaf like this and then I go up to the top and I just pull the leaves down
7:24
like that and then I just sprinkle in. I'm having flashbacks from when I worked in a restaurant kitchen
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in New York years ago and one of my main jobs as the intern there
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was to pick time leaves and honestly it took me place It took me hours and I would kind of cry and feel really bad for myself in this basement
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kitchen, picking time leaves and thinking there has to be a faster way to do this
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But there isn't really, it takes a long time. Time. Alright, so now I'm going to show you, we're going to get ready
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We're going to do this. I'm going to show you how easy this is. So, set this aside
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I'm gonna take my fries, I'm gonna show you how to do one at a time, even though when I do this normally I have like 10 in here and it gets kinda messy, but that's a part of it
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Dib it in the coconut flour and you can just gently toss around with your hands
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And this is like not a heavy coating, this is just to absorb and liquid and moisture on whatever you're ready
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so that the egg wash and the rest of the ingredients stick to it
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So it's nice and evenly coated, you can tap off the excess. tap off the excess and then into the egg wash
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And now I've done some experimenting and I found that a slotted spoon like this
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works really well, especially when you're doing a bunch of them to get them all out
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So I'm just gonna mix it up and make sure it's all evenly coated
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get it out in my slotted spoon because next it's gonna get breaded
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But instead of the bread, we're gonna do the almond flour. And it goes, and now for this stage
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don't mix around with your fingers you don't want them to get dirty instead just
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gently toss it in the bowl so it naturally and easily gets coated this is
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definitely a secret move this is the most mess-free way of doing it I started off
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doing it the messiest way it's possible and I had to win a hard way then you take
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it and get your baking sheet so you have your sheet tray which has a parchment
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piece of clean parchment paper on top and you're just going to take it and you're going to place it on top right so I'm just laying it out so you would just repeat all of those steps non-stop until this whole
9:49
partram tray is entirely full and then they're ready to go in the oven you're going to pre-gate your oven to 400 degrees and they're going to cook for 50 minutes that's 5-0 and just
10:03
rotate the pan once in between. And that's it. That's it. Sweet potato fries, breaded, crusted, done
10:10
So I'm going to slide in my mayo ingredients. In mayo, there generally are eggs
10:19
Now, obviously this is not a vegan recipe. So I'm just going to say right now, if you are vegan
10:24
I would just eliminate the eggs and just add more oil to emulsify
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And just make sure you're blending it really, really well to make sure it's perfectly emulsify the oil
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doesn separate So simply omit the eggs if you are vegan But I going to take the eggs and I going to do one egg Can you see this Tim This thing
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Like here? Okay. Just making sure you guys can see. One full egg. Amazing
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And then I'm going to do one egg yolk. So I'm just going to separate the yolk from the white
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So to do that, you just crack it over, oh my gosh, this is the tiniest, cuteest little egg yolk
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And I just go back and forth. There are a bunch of ways you can separate the yolk from the whites, but this is probably the easiest way
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You just kind of pass it on, oh yeah, did you see that white? Come on
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Pass it along a couple of times until the white is gone and just adding the yolk
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You can totally, of course, save the egg whites for to add to your eggs in the morning or any other usuke
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or anything you want to use egg whites for, but we don't need it for this recipe
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And then, flavor. It's flavor time. Garlic. I'm gonna take my microplane
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and I'm going to microplane. Oh, it's upside down. I get a microplane of garlic
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Have you guys ever done this before? Do you have a microplane at home
12:00
A microplane is this fine, very fine, very fine fine fine very sharp grater like this and honestly it's probably one of my
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top three kitchen tools that I use most often I love using this for garlic I love
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using this for zesting citrus which you're gonna see me do in just one second I love
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using it for a nutmeg like a whole nutmeg there's so many things you can do with it
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so if you're looking for an amazing kitchen tool that you don't already have I
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really recommend getting a micro-lating okay garlic's going in Dichon mustard, flavor, creaminess, a nice acidity, a little crunch
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Dichon is always a really good addition to any mayo that you're making
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And then, lemon zest. So to do this, I'm just going to gently go around the lemon
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This is how I like to do it in my hand, because I find I get the most zest off of the lemon
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zest off of the lemon, but like zesting a lemon or any other citrus is the easiest, healthiest
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way to add a whole huge burst of such fresh flavor into whatever you're cooking
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So the zest of the lemons and the citrus is what has all the oils in it
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And the oils are, you know if you think about essential oils and all that is the most pure
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form of the flavor of whatever you're using. This is the zest is like pure lemon flavor. It's almost like flavoring, but it's all natural and it's just from the zest
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It smells so citrusy and fresh and makes me feel like it summertime
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So we have all these ingredients and I'm going to blitz. It's not that loud. Just to mix
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Now comes the professional part. This is when we emulsify. And emulsify means I'm going to add my avocado oil here
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pure avocado oil, to the mixture as I'm blending. So if you're using a regular blender
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do it off the top of the lid as a blender is running
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And this is going to start. You're going to see this is pure oil right now
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avocado oil, but it's going to get thick and creamy and it's going to turn into a male and consistent
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and see if it's emulsified properly. So I'm
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to do it slowly. Add a little more. I can't wait for you to see what this looks like
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Okay, make sure that's combined. I don't know if you can see that it's actually getting thicker now
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and it's becoming harder to blend, which is good. That's what we want
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And last but not least, hold on I'm actually just going to get my little scotchla because I want this
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heavy a minute. Okay so this avocado oil actually has almost no flavor so it's very very mild and it will not
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impact the flavor of your mayo at all. Last blend. Okay. Sorry if that noise is bad
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Then, like, can you see this? It's so thick. Is that not amazing
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Okay, now I'm gonna add the flavor. So smoked paprika, smoky, full of life
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Makes you feel like it's a barbecue, but it's not, or it could be
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Bam, that's going in. You want smokiness without having to actually create any smoke Smoking paprika is gonna be your new best friend Sea salt bam and then of course lemon juice so I just going to juice squeeze some of this lemon into this little hole
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and I like to put my hand out of me so I collect all the seeds. Don't worry, I wash them. And then
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I'm going to pour this in and then all of our flavoring is there too, which is going to make this taste so good
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Let's start with half a lemon and you know what? I actually am going to blend it for one more second
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Okay, blend it. Ooh. Just to combine, perfect. Done
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Step this out. Okay, now you'll see it's turned like a light salmon color from the smoked paprika
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It is honestly, I can't wait to shake it. how creamy this is. It is like look at this texture. It's the most perfect mayo and it'll
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solid, it'll firm up even more. It can put it in the fridge for a couple of hours to chill
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I'm gonna taste this. Oh my god. It's as good as last time guys. We just tried, we
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showed another video in this recipe and everyone on the team here was like, this is the best
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one you've done yet. This aiole is amazing. It's so good. It is so full of flavor
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All right, so I have my little lemon juice bowl here, and I'm just gonna pour it in
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Look at that. Yeah, I know. Aoli, I need mayo, it's mayo
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It's done. Now, at this point while you're cooking, your sweet potato fries
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maybe done depending on how long it takes you to make your mail
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So I'm going to just clear the area a little bit. So I've got my dipping sauce
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I think I'm almost ready for my fries. I'm going to grab my cutting board
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And what I'm going to do before I grab the fries is I'm going to take some fresh
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Chives. Have you ever cooked with fresh chies before? It's a beautiful herb. It's a part of
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the onion family so if you don't like onions then stay with grandma you would not like
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these chives. But if you do like the onion family this is just a really subtle
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lightly fragrant form of the onion flavor without being too pungent or too strong
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and it also adds a nice burst of of green, bright green color
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So I'm just gonna finely chalk these chis. I think they're the perfect topping
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to go on top of the sweet potato fries. And then I hope you're getting excited
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because I'm about to pull the sweet potato fries out of the oven and you're gonna see how they look
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And we're gonna show you how we dip. Okay, so I have gorgeous green, bright
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spring-like fresh chives. Tad-da-da-da-da-da. Oh my god, here they are
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We just so happen to have a batch ready to go in the oven
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Very professional. Okay, so get a load of these. I know. So these are crunchy and they crisp up so nicely
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I'm gonna take some and I'm gonna put them and put them on this serving flutter
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Like so, and then sprinkle with the chives. Look at that
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So beautiful. It's all about the green herbs at the end of anything that you make
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Really gives it a very elevated feel without much effort, which is always nice
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And then, of course, lest we forget it. This beautiful avocado oil, Chipotle, or smoked paprika, rather, lemony garlic, mayo
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So I'm just gonna... One. And oh my goodness. Mmm. Mmm. Oh
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It's so good. We all ate these earlier and we were done because the flavor is still
20:51
especially with the mayo, is perfect. So that's about it. I hope you learn something, and I hope maybe this gives you
21:03
a little bit more inspiration as to like on my food tonight or next week
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Thanks again. Have an amazing day. See you guys soon. Thank you so, so, so much
21:14
Take care. Bye
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