Yams, or the dark orange variety of sweet potatoes (there are many varieties) are low on the glycemic index plus they are one of the top potassium-rich foods. And my kids love ’em for snacks or with lunch.
Sweet Potato Fries:
2 med yams (close to 3/4 lb)
rice and tapioca starch
Preheat oven to 400 degrees F. Cut yam into fry-like strips. Rinse in colander and pat dry. Shake up fries in a large bag with 2 tbsp of grapeseed oil, add 4 tsp each of tapioca and rice starch and shake again, then scatter over baking sheet. I usually use a stoneware baking sheet and it cooks really nicely (you may want to use foil if you are using a metal pan?). Bake for 20 minutes, flip, and cook another 15-25 minutes, or until inside is soft and edges are browned (timing will depend on how fries are cut). Add your salt and pepper. Spoon some mayo in a bowl and season with chipotle powder to taste for your dip. Serves 2-4.
Red Potato wedges:
Wash and cut up enough red potatoes to make about 6 cups of chunky fries. I cut the potato in half then cut each piece into quarters (depends on size of potato though). Rinse in colander, then pour onto towel and pat dry. Pour into a large bowl and drizzle with extra virgin olive oil or avocado oil (approx 3 Tbsp) and 1/2 Tbsp balsamic vinegar. I like to grease the pan with a little butter as well. Spread over baking sheet (I have actually have only used my large stoneware pan from Pampered Chef… these things are awesome). Bake for 50 minutes at 375 degrees F, then turn down to broil and bake another 5 minutes. Season with sea salt and pepper and serve with mayo or ketchup.