You want a super-crispy, perfectly golden sweet potato fries? No limp fries here. An apple cider bath is the best way to get crazy good flavor and crunch on your sweet potato fries. #LowFODMAP
[Disclosure: As a co-owner of The Recipe ReDux, I was compensated to manage this recipe contest with Nestle Health Science. Thoughts and opinions are my own.]
I’ll admit, I don’t really understand the food science of how apple cider makes these baked fries so crunchy on the outside. But, the crunch-factor is seriously close to what happens when you fry them to a crisp in oil!
Now, you may be wondering…which type of apple cider I used? Hard apple cider or apple cider juice?
That’s where the food science does come in…
I decided to go with the hard apple cider because I wanted to make this a low FODMAP recipe. (Apple cider juice is higher in FODMAPs than hard apple cider.) As a dietitian, I don’t generally get excited about ‘diets.’ But I do when that diet is the Low FODMAP Diet developed by Monash University in Australia. (I did some undergrad nutrition study in Australia – and I can tell you, the Australians do cutting-edge research in many areas of nutrition.)
FODMAPs are simply ‘fermentable sugars’ that ferment in the gut causing gas, bloating, stomach upset and other distressful symptoms in the gut. And the Low FODMAP Diet has helped people with ‘tummy troubles’ 1) learn which foods are high in FODMAPs, 2) temporarily stop eating them and 3) help heal their GI system.
My Apple Cider Marinated Sweet Potato Fries recipe is part of our Recipe ReDux “Feeling Fab Without FODMAPs” #sponsored recipe contest. And I’m happy that our sponsors of this contest, the researchers at the Nestle Health Science have newly designed an excellent educational LowFODMAPcentral website on the Low FODMAP diet. I traveled to Nestle headquarters in Solon, Ohio last month on a #sponsored trip and met with some of the dietitians working on this project; I was impressed with the research and resources they’ve devoted to this helpful site.
Sweet potatoes are a great source of fiber (and prebiotics) for everyone. This is especially true for those on a Low FODMAP Diet – since several of the foods eliminated from their diets are high-fiber foods. One note: Some experts have reported that sweet potatoes can cause occasional ‘tummy troubles;’ if this is the case, keep your sweet potato serving size to about 1/3 cup.
Now about that hard apple cider…
If I were on a Low FODMAP diet now during apple season, I would be very sad to avoid apples. So I say, add apple cider! Apple cider is generally tolerated by folks sensitive to FODMAPs as few of the fermentable sugars in apples remain in hard apple cider. Also, in this recipe, very little cider is actually absorbed by the sweet potatoes. But you still get happy apple flavor….AND aroma. You’ve gotta smell these apple-aroma fries.(: #AD Extra crispy baked fries: Apple Cider Marinated Sweet Potato Fries via @TspCurry #TheRecipeReDux Click To Tweet
And if you found these fries finger-lickin’ good, check out the recipe I featured in the Tailgating/Super Bowl Edition of #HealthyKitchenHacks for Beer Marinated Fries.Print
Apple Cider Marinated Sweet Potato Fries
This trick will make your sweet potato fries crispy on the outside and soft and creamy on the inside: Try this Healthy Kitchen Hack today for Apple Cider Marinated Sweet Potato Fries!
- Yield: About 4 servings
- 1.5 pounds (about 2 large) sweet potatoes, unpeeled, cut into 1/3-inch wedges (yes 1/3-inch!)
- 1 (12-16 oz) can/bottle hard apple cider (I used Apple Knocker from Trader Joes)
- 1 tablespoon canola oil
- 1/4 teaspoon salt
- Freshly ground pepper
- Place sweet potato wedges in wide flat glass dish – or 9×13-inch baking dish and pour cider over potatoes. Let marinate for 45 minutes to 1 hour.
- Place 2 large rimmed baking sheets in the oven and heat oven to 425-degrees.
- Remove sweet potatoes from cider and dry well using a kitchen towel. Place in large bowl and drizzle with oil; toss well.
- Remove HOT baking trays from oven and place half of potatoes on one tray and half on the other tray. (Do not crowd, otherwise, potatoes will not get crispy!) Sprinkle with salt and pepper.
- Bake for 10 minutes. Remove from oven and flip fries. Bake for about 10-12 more minutes until golden, crispy and soft on the inside.
Do you make baked fries? Have you heard of anyone on the low FODMAP diet?
Check out the other low FODMAP recipes below from other Recipe ReDuxers!