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Transform Japanese Sweet Potatoes with These 3 Easy Cooking Methods
Japanese sweet potatoes are one of those magic ingredients, naturally sweet, super satisfying, and full of nutrients. I am going to share with you three easy ways to make them: crispy fries, slow-roasted wedges, and simple roasted rounds. Each one brings a different texture and flavor, so you can switch things up depending on your mood or what your family and kids are into that day.
What Makes It Nutritious?
- Antioxidant-Rich and packed with anthocyanins, which support brain health and reduces inflammation.
- High in Fiber to support great for digestion, gut health, and feeling full longer.
- Complex carbs provide lasting fuel without sugar crashes.
- Supports vision, immunity, and skin, one serving gives 100%+ of your daily needs.
- Good source of potassium, vitamin C, and manganese.
Prep Time
5 minutes
Cook Time
30 minutes
Serves
4
Ingredients
- 2–3 medium Purple Japanese sweet potatoes
- Avocado oil
- Salt
Steps
- Thin and crisp fries
- Cut the sweet potatoes into fries (matchsticks work well).
- Soak them in cold water for about 30 minutes (this helps them crisp).
- Dry them well, then toss with olive oil, salt
- Roast at 425°F for 25–30 minutes, flipping halfway through.
- Serve warm with your favorite dip.
2. Roasted Wedges with crispy edges
- Cut into thick wedges.
- Toss with olive oil and a little salt. Add rosemary if you want.
- Roast at 300°F for about an hour, flipping once.
- They’ll be golden and caramelized — sweet like candy.
- Drizzle with olive oil or honey to finish, if you like.
3. Easy and Snackable Sliced Rounds
- Slice into ½-inch thick rounds.
- Toss with olive oil, salt, and any spices you like.
- Roast at 400°F for 30–35 minutes, flipping halfway through.
- Serve on their own or with a dollop of yogurt or aioli.
Nutritional (Per serving – 1 medium potato)
| Nutrient | Amount |
|---|---|
| Calories | ~130 kcal |
| Carbs | 20 g |
| Fiber | 3.8 g |
| Protein | 2 g |
| Fat | 5 g |
| Vitamin A | 150% DV |
