I don’t care what people say. Sweet potatoes are friggin delicious. People probably get sick of hearing “sweet potatoes” exit my face as a suggestion when they ask what kind of carbs they should eat. The thing is, they’re so friggin good and they’re DAMN good for you! Let’s run through the litany of amazing wonderfulness that is the sweet potato…

You’ll probably see a lot of vitamin A when you look at nutrition facts for the sweet potato. It’s actually beta-carotene (that’s also what makes it orange). Beta-carotene is a precursor to the type of Vitamin A the body uses, but that conversion doesn’t actually happen as well as you might think within the body. Fat-soluble people-friendly Vitamin A is actually better sourced through – you guessed it – animal products like grass fed butter, eggs and salmon. That’s not to say that beta-carotene doesn’t have it’s place. The suggestion to eat lots of color is an important one. We can barely even scrape the surface of these plant nutrients (phytonutrients) and what they might do for us in different combination. We do know many of them are anti-oxidants and many simply make our bodies work better. That’s all the info I need!

So what IS in the sweet potato?

One of the things we miss out on when we go Paleo and accidentally super low carb is all important fiber. It helps regulate your blood sugar, keeping metabolism steady. It also helps things down south move a little more….regularly. Elimination may be awkward to talk about, but it’s important! Where do you think toxins and excess hormones go? Down the poop shoot! That’s where! Make a point to eat more fiber, friends.

Vitamin B6
Everyone loves to talk about B vitamins, but they’re not all the same. They each serve a purpose. B6, in particular is vital for mental health. It is a cofactor in the creation of chemicals in the brain like dopamine and serotonin that help control our moods and keep our emotions stable. Nervousness, depression, insomnia, stress and difficulty learning can all be side effects of low levels of B6. It’s not just about the brain! B6 also helps to support adrenal function, improve production of the bodies energy (ATP), control blood sugar, production of adequate hydrochloric acid (which is critical for proper digestion), and necessary for the nervous system to function as it should. Other B vitamins in the mix: B1, B2, and B3. Dang, that sweet potato is the shit!

Minerals: Copper, Phosphourus, Potassium, and Manganese
Most organs have a mineral that they get particular support from. The thyroid, for example, makes its hormones from Iodine. The same is true for the minerals found in the sweet potato! Copper is utilized by the adrenal glands. Manganese by the joints to create collagen. It’s also a big help to the pituitary gland which is basically the control center for your endocrine system (hormones, yo). Potassium is one of the minerals required for the proper balance, use, and uptake of calcium and phosphorus helps your cells, well, do their cell thing the right way!

Pantothenic Acid
No pants what? I’m going to go out on limb and say you probably have no idea what I’m talking about here. This little-known nutrient, that can also be found in mushrooms and avocados, is more commonly known as Vitamin B5. While it’s main functions include allowing the body to actually use the fats, carbohydrates, and proteins that you feed it, creating hormones, and helping your immune system do its thang. Pantothenic acid has been particularly studied for it’s use in the creation of Coenzyme A (CoA) which is central to our metabolism and that whole using the foods you eat thing. Kind of important. It also plays a pretty big role in the bodies ability to breakdown stored fat to use as energy. Because it’s so important, it’s in virtually every food, but it’s in particularly nice amounts in the good old orange tater. Wanna get lean? Eat a sweet potato, folks.

On to the fries. I mean, I like to give you guys a little info on the goods before we get to the goods so you know why the goods are good but we’re really here for the food. Sweet potato fries are insanely easy and really simply to make interesting by adding a few spices. I also used Tin Star Buerre Noisette. It’s cultured brown butter ghee. Take the greatness of ghee, now add some nuttiness and caramel. You can die now. You could use any butter, ghee, or coconut oil here but I like the richness that the brown butter adds (plus the high smoke point of ghee is especially helpful when high-temp roasting).

Spiced Sweet Potato Fries
Serves 4
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Cook Time
20 min
Total Time
25 min
Cook Time
20 min
Total Time
25 min
  1. 2 sweet potatoes, cut into steak fry size strips
  2. 2 tbsp Tin Star Brown Butter Ghee, melted (or other fat of choice)
  3. 2 tsp garlic powder
  4. 2 tsp sea salt
  5. 1/2 tsp cumin
  6. 1/2 tsp chili powder
  7. 1/2 tsp black pepper
  1. Preheat the oven to 450
  2. Mix the melted ghee with the spices
  3. Toss the sweet potato fries in the spiced butter. Really coat them. Give them a good mix.
  4. Lay them out in one layer on a parchment paper lined baking sheet (the parchment paper isn't necessary, it's just easier at the end. You'll probably get crispier fries if you go straight on the baking sheet).
  5. Bake for 17-20 min, until tender and slightly browned. Give them a good tossing around halfway through to make sure they cook evenly.
  1. These are great served with a spicy mayo. Mix some mayo (either homemade or a brand like Tessemae's or Primal Kitchens) with srirachi (see Nom Nom Paleo's Whole30 Sriracha for a sugar-less recipe) or hot sauce and you've got ketchup seriously beat.
The Girl With The Butter http://www.thegirlwiththebutter.com/