Thick cut sweet potato chips

Updated: Aug 22, 2020


Did you know that you can use high heat to draw out the natural sugars in fruits and vegetables? All you need is a small amount of butter and perhaps a little water, and you can transform a simple food from its natural form into a sweet and crunchy delicacy.

This is called 'caramelisation'. Basically, it refers to a chemical reaction that happens when foods that contain simple carbohydrates are heated.

Some of my favourite foods to caramelise include:

  • Carrots

  • Onions

  • Pumpkin

  • And the star of the show, sweet potatoes!


Sweet potato chips is a staple recipe in my kitchen. Easy and quick to make, and ridiculously sweet. It's makes you wonder why you would ever want to cook sweet potato any other way.

You can use any kind of sweet potato for the recipe. I usually use gold sweet potato because it tastes incredible when caramelised, but the under-rated purple sweet potato is also a winner.

You don't need many chips to add up to a decent portion of carbohydrates. For this reason, I tend to have this after training when my body is ready to use the extra sugar. (Fun fact - usually, we want to avoid foods like vegetables after training because the carbohydrates take too long to break down and absorb in the blood. In this case, how you cook the sweet potato matters - baked sweet potatoes are actually high GI, but boiled sweet potatoes are not!)

Thick cut sweet potato chips

Sweet and salty chips that are crunchy to bite, perfect for after training or as a side to a steak and vegetables for dinner

Prep time: 10 minutes

Cook time: 40 minutes

Difficulty: Easy

Ingredients

  • 1 short, medium sized gold sweet potato

  • Pinch of cinnamon

  • About 1 or 2 tsp coconut butter, melted to liquid

  • Pinch of salt

Method

  1. Preheat the oven to 180 degrees Celsius (base heat and no fan works best).

  2. Chop the sweet potato into chunks (see notes below) and arrange on a oven proof tray.

  3. Season with cinnamon and salt.

  4. Pour the melted coconut butter over the chips.

  5. Use a heat resistant basting brush to distribute the butter evenly. Each chip should have a light layer of oil, cinnamon and salt.

  6. Bake for about 20 minutes, or until the chips are ready to flip (check: the side of the chip that is on the tray will be golden brown).

  7. Turn each chip and bake for another 10 to 15 minutes.

  8. Serve hot and crunchy from the oven.

Notes

  • Choose a short, medium sized sweet potato that is a similar size the entire way around. You want chips that are about the same size from top to bottom, so that they cook evenly. If you use a long sweet potato that tapers at the ends, it is a lot easier to burn the chips!

  • Experiment to find the best coconut butter to chip ratio. You don't need too much butter - if you overdo it, the chips end up soft (and still delicious) but don't crisp up.


Feature ingredient

Sweet potato is an excellent source of beta-carotene, which our body can convert into vitamin A to support normal development, immune function, good vision and healthy skin. Beta-carotene is a fat soluble compound, which means it requires fat for absorption. This makes the addition of coconut butter perfect - it will not only caramelise this humble veggie, but also help our body to absorb its nutrients.