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All Natural Diabetes Cookbook
by Jackie Newgent
Sweet potatoes are rich in beta-carotene, an antioxidant. Their vivid orange color is a clue to that richness. Try these visually appealing/Ties as a healthier alternative to French fries. ("Frites" is just the French way of referring to them.) They have a tender texture and unique flavor that's as richly sweet as it is savory.
Serves 4, Serving size: 9 frites


• 1 Tbsp apple cider vinegar
• 2 tsp unsalted butter, melted
• 1 tsp extra virgin olive oil
• 1 tsp ground sage
• 1 1/2 Ib sweet potatoes, peeled and cut into 1/2-inch-wide slices, then 1/2-inch-wide sticks
• 3/4 tsp sea salt, or to taste
• 2 Tbsp finely sliced fresh sage leaves

Preheat the oven to 450°F. In small bowl, whisk the vinegar, butter, oil, and sage. Pour into a large scalable plastic bag, add the sweet potato sticks, and toss to coat.

2. Line a large baking sheet with parchment paper and spread the sweet potatoes in a single layer on the paper. Sprinkle with salt and bake for 30 minutes or until the sweet potatoes are cooked ' through and lightly browned.

3. Transfer the sweet potatoes to a platter and sprinkle with fresh sage.

Exchanges: 1 1/2 starch; 120 calories, 29 calories from fat, 3 g total fat, 1 g saturated fat, 5 mg cholesterol, 470 mg sodium, 22 g total carbohydrate, 3 g dietary fiber, 7 g sugars, 2 g protein.

Fresh Fact
There are two types of sweet potatoes-a pale-skinned and a darker-skinned variety. Many people often call the darker-skinned variety a yam. But the yam is from a completely different plant family. The darker-skinned sweet potato is used most often in this country - the one with the beautiful orange flesh that's moist and sweet. As long as you buy these for this recipe, don't worry if they're labeled "yams" or "sweet potatoes." Just enjoy them!

Food Flair
Crisp these frites before serving by briefly placing them under the broiler. The browning, or caramelizing, actually makes this root veggie taste sweeter. Then, for an eye-appealing presentation, serve each portion in a stack of crisscrossing layers.

Fast Fix
No parchment paper? No problem. Your sweet potatoes will still survive their oven stay without getting stuck on the pan if you use Silpat® instead. Silpat® is a reusable, nonstick, fiberglass-silicone mat that fits right on your baking pan. It works great for cookies, too. The best part: you can use it hundreds, even thousands of times!



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