Easy Sweet Potato Meal Prep – Baked Sweet Potato Fries 4 Ways

A Sweet Pea Chef

Easy Sweet Potato Meal Prep – Baked Sweet Potato Fries 4 Ways

Sun, 10 Feb 2019 13:00:26 +0000

Looking for healthy sweet potato recipes? How about baked sweet potato fries? Baked in the oven, healthy, and delicious sweet potato fries with 4 different flavors. Perfect for sweet potato meal prep sides!

I HEART sweet potatoes. Seriously, there’s nothing I don’t like about them. In fact, I don’t think there is anything not likable about them.

They are sweet, healthy, easy to cook, flavorful, delicious, and versatile. So, so versatile. I actually made a list of my favorite sweet potato recipes. All of them are absolutely amazing. And all of them are great for sweet potato meal prep.

However, while scrolling through the list, wondering what to cook with sweet potatoes, I noticed something. It’s been a while since I shared a sweet potato fries recipe. Now, that’s a shame.

Sweet potato fries are amazeballs. Better than regular fries for sure. And, if you make them in the oven instead of deep-frying them, they are super healthy too. I’m not sure why it’s been so long since I posted a recipe for sweet potato fries but I’m here to make it up for this mistake by sharing not 1, not 2, not 3 but FOUR sweet potato recipes for fries.

Actually, we have 1 simple recipe but different sweet potatoes seasoning to get 4 different meals with sweet potatoes. I can’t decide which flavor I love the most. I think I love them all equally.

And I’m going to share all my tips for how to cook sweet potatoes to make perfect crispy and delicious fries. Plus tips for how to meal prep sweet potatoes and how to store meal prep because sweet potato fries make a great meal prep side. Because sweet potato fries are easy to make but, if you don’t want soggy, flimsy fries, you have to be a little bit careful during the sweet potato meal prep process. Sweet potatoes deserve that! They deserve to be turned into delicious, crispy, flavorful, and sweet fries. And it’s not at all hard to make it happen.

If you needed healthy sweet potato recipes, these sweet potato fries are just perfect! Let’s get started now.

HOW TO MEAL PREP SWEET POTATOES

Sweet potato dinner recipes are great, aren’t they? Whether the sweet potato dinner has sweet potatoes as a side or incorporated into the main dish, the dinner will be a success. At least in my house. And I’m sure with this one pan meal prep, the sweet potato dinner will be well-loved in your house as well. Because who doesn’t love fries, am I right?

To meal prep sweet potatoes:

Start by prepping the sweet potato seasoning – I have 4 recommendations for you: garlic & herbs, cajun, spicy chile, and cinnamon sugar; Then scrub clean the sweet potatoes; Remove the ends; Slice the sweet potatoes in half; Then move to slicing them into quarters and then, finally, into wedges; Toss them with sweet potatoes seasoning; Bake in the oven; Serve them immediately or allow them to cool then transfer them to meal prep containers.

Healthy meal prep done right! And easy.

ARE SWEET POTATOES HEALTHY?

Have you ever wondered if sweet potatoes are healthy? I mean, everybody keeps saying they are but have you wondered why?

Well, it’s because they are a nutritional powerhouse. That’s why everybody says they are healthy. And that’s why everybody loves them. Ok, that’s not entirely true, they are also delicious so that’s also a reason for them being so loved. But, for realz, they are healthy.

Sweet potatoes are:

Rich in vitamin A (one medium sweet potato = 400% of the recommended dose of vitamin A); High in fiber; High in potassium; Low-carb; Low-calorie; And, most importantly, totes delicious.

Are sweet potatoes good for you? As you can see, sweet potatoes are definitely good for you. Hooray!

HOW TO COOK SWEET POTATOES AHEAD OF TIME

We already discussed how to meal prep sweet potatoes but there a few things I have to tell you about how to cook sweet potatoes that I think will help you to get those perfect sweet potato fries you want.

After you scrubbed and sliced the sweet potatoes, you can either cook them immediately or place them in a bowl of cold water to cook later or the next day. In fact, this is a great trick to get crispy sweet potato fries. The water will remove some of the starch from inside the potatoes and they will crisp easier in the oven. It’s also a great sweet potato meal prep trick because you can prep the potatoes ahead of time and just season them and bake them in the oven before dinner. Do you have to peel sweet potatoes? No, you don’t. Sweet potato skin is edible and it’s actually easier to get the crispy texture you want if you don’t peel the sweet potatoes. The secret to perfectly crispy and delicious sweet potato fries is in the process, not the ingredients. Before you test the soaking trick, make sure you slice the sweet potatoes carefully. You want slices that have the same size and thickness. Thin sweet potato fries get crispy easier than the thick ones. Also, make sure you flip the sweet potatoes after 15 minutes. Flip only once. This may sound counterintuitive but if you flip the potatoes only once, you end up with crispier potatoes than if you flip them multiple times. WHAT TO COOK WITH SWEET POTATOES

The healthy sweet potato recipes in this post will give you 4 types of sweet potatoes fries you can serve as side dishes for dinner. But… what about the main dishes? What goes with the delicious sweet potato meal prep?

Treat the sweet potato fries as you would treat regular fries and you’ve got the answer. What would you pair with regular fries? A steak? A burger? You can do it with sweet potatoes fries as well. Just make sure those are healthy too.

I like to eat my sweet potato fries with:

This Spicy Cauliflower Quinoa Ranch Burger that has a sweet potato bun for double sweet potato goodness. Or with this Pesto & Goat Cheese Burger. If you’re tired of burgers, try a steak. This Flank Steak With Chimichurri Sauce maybe? Or check out my 7 Best Steak Marinades for inspiration. Healthy meatloaf is another great idea. Find my recipe in this Slow Cooker Freezer Meals post. HOW TO STORE SWEET POTATO MEAL PREP

Sweet potato meal prep is easy and great for when you want healthy side dishes. Like with all the other meal prep ideas you have, storing the dishes properly is mandatory to ensure freshness and great flavors. To maximize the shelf life of sweet potato fries…

transfer them to meal prep containers or Ziploc bags and store them in the fridge for 3-5 days. EASY MEAL PREP TIPS FOR SUCCESS

I promised you more tips for an awesome experience with sweet potato meal prep so here they are:

As I previously mentioned, you don’t have to peel sweet potatoes to make fries and, while with other sweet potato recipes you can remove the skin if you don’t like the texture, I really don’t recommend doing it when making fries since the sweet potato skin will make them crispy and not soggy. Use parchment paper on the baking sheet for easy cleanup and make sure the sweet potato wedges are not crowded. An even layer on the baking sheet is what you want. You might think that setting the oven to a lower temperature will make the sweet potato wedges better but that’s not the case. You actually want to roast the fries not bake them so set the temperature to 425 F. I prefer to make sweet potato wedges not sweet potato fries because it’s easier to cut them as even as possible. With fries, it’s harder and you don’t want to end up with a mix of burnt and uncooked fries. If you use the soaking fries in the water trick I talked about earlier, make sure you let the sweet potatoes to dry completely before transferring them to the oven. Excess water will prevent the sweet potato fries to get to your desired level of crunchiness. I’ve said this before but I have to say it again because I want you to make perfect fries – don’t flip the fries more than once. The coating needs time to set so flipping them more than once will only make the sweet potatoes seasoning stick to the baking dish. 3 HEALTHY SWEET POTATO RECIPES

We’re done with this sweet potato meal prep but, the good news is, I have more healthy sweet potato recipes for you. Because there’s no such thing as too many meals with sweet potatoes. Especially when the sweet potato recipes are healthy and good for you. These are great meal prep ideas too, BTW.

EASY SWEET POTATO HASH

This Easy Sweet Potato Hash is another sweet potato recipe that makes a delicious and healthy side dish.

Packed with nutrient and amazing flavors, the Easy Sweet Potato Hash is easy, healthy, and vegan. Get the recipe.

BREAKFAST MEAL PREP | EGG WHITE SCRAMBLE + SWEET POTATO HASH

Sweet potatoes are great in breakfast meal prep too. Check out the Breakfast Meal Prep | Egg White Scramble + Sweet Potato Hash.

Meal prep sweet potatoes to get a delicious, nutritious, and healthy breakfast option that contains egg white scramble, turkey, and sweet potato hash. Get the recipe.

HEALTHY SLOW COOKER BEEF STEW – PERFECT MAKE AHEAD DINNER IDEA!

If you want a hearty, rich, and filling sweet potato dinner, try the Healthy Slow Cooker Beef Stew – Perfect Make Ahead Dinner Idea!

This healthy meal prep makes a totes delicious and hearty stew that is just perfect for winter weeknights. Get the recipe.

Easy Sweet Potato Meal Prep – Baked Sweet Potato Fries 4 Ways

Looking for healthy sweet potato recipes? How about sweet potato fries? Baked in the oven, healthy, and delicious sweet potato fries with 4 different flavors. Perfect for meal prep!

For Garlic & Herb Sweet Potato Fries: 1 large sweet potato, (to yield 3-4 cups) 1 tbsp olive oil 1 garlic clove, (minced) 1 tsp. sea salt (plus more, to taste) 1 tbsp grated parmesan 1 tbsp italian parsley, (chopped) For Cajun Sweet Potato Fries: 1 large sweet potato, (to yield 3-4 cups) 1 tbsp olive oil 1 1/2 tsp garlic powder 1 1/2 tsp paprika 1/2 tsp sea salt 1/2 tsp garlic powder 1/2 tsp dried oregano 1/2 tsp dried thyme 1/4 tsp ground black pepper 1/4 tsp cayenne pepper For Spicy Chile Sweet Potato Fries: 1 large sweet potato, (to yield 3-4 cups) 1 tbsp olive oil 2 tsp chile powder 1 tsp ground cumin 1/2 tsp sea salt 1/2 tsp paprika 1/2 tsp garlic powder 1/4 tsp freshly ground black pepper 1/8 tsp cayenne 1 tbsp cilantro, (chopped) For Cinnamon Sugar Sweet Potato Fries: 1 large sweet potato, (to yield 3-4 cups) 1 tbsp coconut oil 2 tbsp coconut sugar 1 tsp ground cinnamon 1/8 tsp sea salt, plus more for serving

Preheat oven to 425 F and line a rimmed baking sheet with parchment paper.  Set aside.

Toss sweet potatoes and olive oil in a large bowl. Combine seasonings in a small bowl. Add spices to potatoes and toss to coat. Arrange potatoes in one layer on baking sheet. Bake in oven on lowest rack until undersides are browned, 15 minutes.

Flip potatoes with a spatula and bake 15 more minutes. 

For the Garlic & Herb Sweet Potato Fries, toss with parmesan and parsley after removing from oven. 

For Spicy Chile Sweet Potato Fries, toss with cilantro after removing from oven.

Nutritional info provided is for the Garlic and Herb Sweet Potato Fries.

This post contains affiliate links for products I use often and highly recommend.

The post Easy Sweet Potato Meal Prep – Baked Sweet Potato Fries 4 Ways appeared first on A Sweet Pea Chef.

Ambitious Kitchen

Grain Free Tahini Chocolate Chip Cookie Cake

Sun, 10 Feb 2019 10:00:00 +0000

Gluten Free and Grain Free Tahini Chocolate Chip Cookie Cake that tastes like an ice cream cookie sandwich in cake form! Hints of caramel, vanilla and chocolate flavor baked into every single bite then topped with a fluffy very vanilla buttercream. This cake can easily be made dairy free and is perfect for special occasions, [...]

The post Grain Free Tahini Chocolate Chip Cookie Cake appeared first on Ambitious Kitchen.

A Couple Cooks

Butternut Squash Lentil Soup with Kale

Sun, 10 Feb 2019 08:48:20 PST

This hearty butternut squash lentil soup is a comforting and nutrient dense superfood soup, featuring lentils, kale, and leeks.

Ready for the coziest, most comforting superfood soup? This butternut squash lentil soup tastes like a bowl of sunshine. It’s chock full of beautiful, colorful healthy ingredients, and it tastes surprisingly more delicious than you’d imagine from the humble ingredients. Using leeks brings a complexity to the body of the soup. The only part about this superfood soup that requires some time is chopping the vegetables. You can use that to practice your knife skills — and we’ve listed some time savers below! Keep reading for the butternut squash lentil soup recipe.

Related:15 Best Lentil Recipes

How to make butternut squash lentil soup

This butternut squash lentil soup is filled with nutrient-rich foods like lentils, butternut squash, leeks, and chard. It’s also very, very tasty — it got rave reviews from friends and family alike. In fact, it just might rival our current favorite, Italian White Bean Soup. The only time consuming part of this soup recipe is the chopping. It requires quite a bit of vegetable chopping: garlic, carrot, leek, butternut squash, and kale. As a time saver, you could chop all the veggies in advance and refrigerate until making the soup: this could make it a 30 minute meal. Another option is to use frozen cubed butternut squash, which can shave off quite a bit of time.

How to cut butternut squash

The hardest part of making this butternut squash lentil soup is cutting the butternut squash! How to cut butternut squash? Here’s what Alex and I do: First, slice off top of the squash, then the entire straight neck of the squash. Peel it and peel the round base. Cut the base in half and remove the seeds from each half with a spoon. Slice the neck into strips and then cubes. Then do the same with the rounded bottom part of the squash: slice it into strips and then cubes. Once you know how to cut butternut squash, it’s a breeze to this easy butternut squash lentil soup recipe!

How to cut leeks

Except…for how to cut leeks! Cutting leeks can also be a source of confusion. Here’s how we cut leeks: first, we chop off the dark green stems of the leeks and the bottom root, then slice them in half length-wise. Then we place each leek half cut-side down on the cutting board and chop it into thin slices, resulting in half-moon shapes. Here’s the important part: rinse the sliced leeks thoroughly in a colander to remove any dirt. Because leeks are roots, there’s typically a lot of dirt in the bulb portion!

Think local: see if you can find some of these ingredients at your local farmer’s market, depending on the season!  We picked these up at Indy Winter Farmer’s Market.

Looking for more butternut squash recipes? 

Butternut squash recipes are in the air! Outside of this butternut squash lentil soup recipe, here are a few of our favorite butternut squash recipes:

Za’atar-Spiced Butternut Squash SoupBaked Butternut Squash ChipsSimple Butternut Squash SoupIndian-Spiced Butternut Squash Soup with Crispy QuinoaRoasted Butternut Squash with Pickled Onions This recipe is…

This butternut squash lentil soup recipe is vegan, plant-based, vegetarian, and gluten-free.

Related: Try using our Homemade Vegetable Broth for this recipe!

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Butternut Squash Lentil Soup

(4 votes, average: 5.00 out of 1)

5 from 4 reviews

Author: a Couple Cooks Prep Time: 20 minutes Cook Time: 30 minutes Total Time: 50 minutes Yield: 4 to 6 Category: Soup Method: Stovetop Cuisine: American

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Description

This hearty butternut squash lentil soup is a comforting and nutrient dense superfood soup, featuring lentils, kale, and leeks.

Ingredients 3 cloves garlic 3 carrots 3 large leeks or 1 large yellow onion (or a combination; 1 leek and 1 yellow onion works well) 1 medium butternut squash (4 to 5 cups diced; use frozen diced as a time saver) 1 bunch Tuscan kale or Swiss chard 2 tablespoons olive oil 1 teaspoon kosher salt 8 cups vegetable stock (we used 6 cups broth and 2 water) 1 1/2 cups brown or green lentils 1 teaspoon dried thyme 1 teaspoon dried oregano Fresh ground pepper 1 tablespoon lemon juice (optional)

Instructions Mince the garlic. Peel and chop the carrots into half moons. Chop the leeks: chop off the dark green stems and the bottom roots, then slice each in half length-wise. Place each leek half cut-side down on the cutting board, then chop it into thin slices (resulting in half-moon shapes). Rinse thoroughly in a colander to remove any dirt. Chop the butternut squash: cut the butternut squash in half and scoop out the seeds. Peel the halves with a vegetable peeler, then chop them into small pieces. Wash the kale or chard, destem it, and chop the leaves into bite-sized pieces. (You can also wait to do this while the soup simmers in Step 6.)  In a large pot over medium heat, heat the olive oil; add the leeks or onions and sauté until softened, about 4 to 5 minutes. Add carrots and garlic and sauté for 3 to 4 minutes until softened. Add the squash, vegetable broth, lentils, thyme, oregano, and kosher salt, and bring to a boil. Reduce heat and simmer for about 20 minutes until the lentils and butternut squash are soft (taste test a few). In the last few minutes, add the chopped chard and simmer until tender. Add additional salt and pepper to taste. If desired, stir in the lemon juice. 

Keywords: butternut squash lentil soup

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