Ingredients
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600g Sweet Potato3 large
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2 tablespoons Olive Oil
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1 teaspoon Sweet Paprikaor to taste
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To taste Sea salt & black pepper
Directions
Baked sweet potato wedges make an ideal accompaniment to many other dishes and couldn’t be easier to prepare. They can be changed around by adding herbs (thyme and rosemary are good) or spices (chili powder, cumin or coriander work well).
Sweet potato has approximately 22g of carbohydrate per 100g compared to 17g of carbohydrate in regular white potato. Sweet potato wins in the blood sugar race (in this race, the slower the better!). Sweet potato has a lower glycaemic response (how quickly and by how much blood glucose increases after eating it). It has a higher fibre content and releases its energy slowly, without the sugar spikes associated with white potato.
Sweet potato is a source of vitamin C, B6, D, magnesium, potassium and iron. These vitamins and minerals help to promote a healthy blood, heart and immune system. White potato is also nutritionally beneficial but it is challenging to manage for insulin, because the carbohydrate in them is released quickly and lasts for quite a long period of time. Being Irish I have had plenty of practice getting insulin dosage right for white potato, but for an easier blood sugar win, it has to be sweet potato.
Eating protein and a healthy fat with potato helps to reduce blood sugar spikes.
Steps
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1
Done
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Preheat oven to 200°C/400°F/gas mark 6. Place 2 baking trays in the oven while you prepare the sweet potato. |
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2
Done
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Scrub the potatoes and dry well. Cut each potato lengthwise into 8 wedges. If the potato is very large cut each wedge in half. |
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3
Done
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Place the wedges in a bowl or freezer bag and pour the olive oil, salt, pepper and cayenne pepper over. Mix to coat each wedge. Place the potato wedges on the preheated baking trays. |
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4
Done
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Bake for approximately 30 minutes, until crisp on the outside and soft when a knife is plunged into a wedge. |
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5
Done
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Remove from the oven and place on kitchen paper to remove excess oil. Serve on warm plates. |
