4 large sweet potatoes

Extra virgin olive oil

Seasoning (optional)


Oven, oven trays, oven racks or parchment paper + hands


Preheat oven to 385F˚ or 196 C˚. Wash and peel the sweet potatoes

then cut the edges to stand the potato vertically and slice evenly to make the same

shape on all the fries. Next, place the fries into a Ziploc bag and had half a tbsp. of

extra virgin olive oil to crisp up the fries a little bit, close the bag, and shake them

real well until the oils is evenly spread. Also, I added pink Himalayan salt, rosemary,

and paprika for a little seasoning. Finally place the fries evenly spaced out on the

oven racks (placed on top of oven trays) and place into oven for 30-35 min on 385 F

or 196 C˚.

I like using good oils moderately when I cook I find the food to have better flavors

and textures. I still keep the food plant based, which is the moor important thing

after all. The seasoning enhances the flavors a little bit too depends how much you

use. (If you don’t incorporate oils in your life you can boil or roast the sweet potato

and replace the oil with rinsing the potatoes in water so they won’t get so dried up

baking.) This recipe is really full of vitamins yet full of flavor and nutrients.


Sweet Potatoes or Yams: Yams, how they call the original sweet potato

vegetable from Africa have many vitamins and nutrients that protect the

body against many illnesses. For example, studies have shown that different

types of diabetics who eat sweet potatoes show to have less frequent low

blood pressure, low blood sugar, low glycemic levels, lipids, and along with

lower blood glucose because of the high fiber level found in fiber. The fiber is

also good for digestion and preventing constipation. Sweet potatoes are also

loaded with beta-carotene extremely beneficial for preventing colon cancer

significantly pointing to the beta-carotene found in studies. The beneficial

nutrient Choline found in sweet potatoes are great for many reasons like

sleep, muscle movement, learning, and memory. Choline also helps cellular

structure of membranes, aids in nerve impulses, and chronic inflammation

studies found. Sweet potatoes are also good for even moor reasons they help

the vision, aid fertility, obesity, increase energy, lower weight, vitamin B6, C,

& D, iron, magnesium, good sugars, and carbohydrates they are very

nutritious indeed if prepared the right way.

Extra virgin olive oil: The best type of olive oil is extra virgin olive oil because

the olive oil is extracted using natural methods and standard for a certain quality

and purity like taste and smell. Real olive oil is rich in phenolic antioxidants,

which is the reason why olive oil is so beneficial. Whenever buying make sure to

get the extra virgin olive oil to get the real benefits. Olive oil is known around the

globe for reducing cardiovascular dis-ease and all around mortality rate found in

Mediterranean diets. Countless studies have been carried out by various scientist

both on animals and hue-mans testing extra virgin olive oil and the results were

that people consuming moor extra virgin olive oil are less likely to develop

cardiovascular dis-ease, including high blood pressure, stroke, and high

cholesterol. Regular intake of olive oil also reduces the risk of inflammation and

other blood vessel complications. Other good facts about olive oil are they can

prevent cancer, depression, protect the liver, stroke, high cholesterol, and even

against Alzheimer’s dis-ease.

13Love 13Health