Sweet potato chips around the world

The humble and nutritious sweet potato chip has been a popular snack and staple food in many cultures around the world for centuries. In Japan, sweet potato chips, known as “satsuma-imo” in Japanese, have been enjoyed for over 400 years. They are often served as a snack or side dish, and are believed to have health benefits such as improving digestion and boosting the immune system.

In South America, especially in countries like Peru and Colombia, sweet potato chips, known as “camote chips,” are commonly eaten as a snack or side dish. They are often paired with spicy dipping sauces and are a popular street food item. Sweet potatoes themselves have been a staple food in these regions for centuries, with the Incas cultivating them as early as 750 BC.

In Africa, sweet potatoes have been a traditional food for centuries. They are often cooked in stews and soups, but sweet potato chips are also a popular snack in many African countries. In Nigeria, for example, sweet potato chips, known as “boli,” are commonly sold by street vendors and are often paired with spicy pepper sauce.

Overall, sweet potato chips have a long and rich history in many cultures around the world. From Asia to South America to Africa, people have been enjoying this delicious and healthy snack for centuries.

Sweet potato varieties

Sweet potatoes are a popular and versatile vegetable in various types and colors. One type of sweet potato is the orange-fleshed variety, the most commonly found in grocery stores. However, there are also white-fleshed sweet potatoes, which have a slightly milder flavor than their orange-fleshed counterparts. 

The Japanese sweet potato and the purple sweet potato 

Another type of sweet potato is the Japanese sweet potato, which has a reddish-purple skin and a sweet, nutty flavor. And then there’s the purple sweet potato, which is rich in antioxidants and has a vibrant purple flesh.

Sweet potatoes and yams 

Despite often being used interchangeably, sweet potatoes and yams are actually two distinct vegetables. Sweet potatoes are native to Central and South America and are commonly grown in the United States. They have a thin, smooth skin and orange or yellow flesh. In contrast, yams are native to Africa and Asia and are less commonly found in grocery stores in the United States. They have a rough, bark-like skin and white or purple flesh. One of the main differences between sweet potatoes and yams is their taste and texture. 

Sweet potatoes are typically sweeter and have a softer, creamier texture, while yams are more starchy and have a drier, firmer texture. Additionally, sweet potatoes are a good source of beta-carotene and vitamin A, while yams are rich in potassium and vitamin C. Despite their differences, both sweet potatoes and yams are nutritious and can be used in a variety of dishes, from savory stews to sweet desserts. You can swap out sweet potatoes with yams in any of the recipes in this post. 

 Sweetpotato chips on the Plant Paradox diet: Are sweet potatoes lectin free? 

At Gentle and Calm, we are dedicated to promoting healthy eating habits and providing delicious recipes that are compliant with the Plant Paradox diet. This diet was developed by Dr. Steven Gundry, a renowned cardiologist and heart surgeon, and it aims to reduce inflammation in the body by avoiding certain foods that contain lectins, a type of protein that can be harmful to some people.

The SAD diet, or Standard American Diet, is often filled with highly processed and manufactured foods that lack the nutrients needed for optimal health. This type of diet is known to contribute to a wide range of health problems, including obesity, heart disease, and diabetes. In contrast, the Plant Paradox diet emphasizes the importance of eating natural, whole foods and avoiding those that are inflammatory.

One of the key components of the Plant Paradox diet is the avoidance of lectin-containing foods, which can be found in many common foods such as grains, legumes, and nightshade vegetables. While sweet potatoes and yams do contain lectins, Dr. Gundry believes that the resistant starch and other beneficial nutrients in these foods outweigh the potential negative effects of lectins. However, sweet potatoes and yams are included in the “yes” list for the diet, specifically as a source of resistant starch. Dr. Gundry does recommend that resistant starches be consumed in moderation, particularly for individuals with prediabetes or diabetes, due to their higher carbohydrate content.

Sweetpotato chips are a treat that we like to enjoy here at Gentle and Calm from time to time. They are absolutely delicious, easy to make, and can be changed up with different seasonings. In this post we’ll show you our top five recipes for sweet potatoes chips.

Air fryer sweet potato chips versus oven baked sweet potato chips

Air fryer sweet potato chips and oven-baked sweet potato chips are healthier alternatives than traditional potato chips. However, the methods used to make them differ slightly.

Air fryer sweet potato chips are made by placing thinly sliced sweet potatoes into an air fryer basket and cooking them at a high temperature, typically around 400°F, for about 10 to 12 minutes (This is just an approximate guide. Refer to your air fryer manual as different brands will vary). The circulating hot air in the fryer quickly crisps up the sweet potato slices, resulting in a crunchy chip that’s similar in texture to a traditional potato chip. You can adjust any of the recipes in this post to cook in an air fryer by following these instructions.

On the other hand, oven-baked sweet potato chips are made by thinly slicing sweet potatoes and baking them in the oven at a lower temperature, typically around 250°F, for a longer period of time, often up to an hour. This method results in a chip that’s crisp on the edges but slightly softer in the center. Ultimately, the choice between air fryer and oven-baked sweet potato chips comes down to personal preference and the equipment you have available in your kitchen.   

How to make crispy sweet potato chips – getting a delicious crunch

Homemade sweet potato chips can be a delicious and healthy snack option, but they can be tricky to get just right. One of the biggest challenges is achieving the perfect level of crispiness and crunchiness. Let’s have a look at various methods for getting the perfect crunch, from slicing evenly to soaking and blotting the sweet potato slices dry with a paper towel to remove excess moisture. Finally, using coconut oil or cooking spray to help them crisp up, turning and draining during the cooking process is important. Increasing the oven temperature slightly towards the end of cooking and baking the chips for a few extra minutes can provide extra crunch. 

Using a mandolin slicer 

Fortunately, there are a few tips and tricks you can use to make your sweet potato chips even crispier and crunchier. First, make sure to slice the sweet potatoes as thinly and evenly as possible. This ensures that they cook evenly and crisp up properly. 

Using a mandolin slicer is another tip to help you achieve crispier sweet potato chips. A mandolin slicer can slice sweet potatoes into uniform thickness, which is important for even cooking. When sweet potato slices are of varying thickness, they may cook unevenly, with some parts turning out crispy and others becoming soggy. By using a mandolin slicer, you can ensure that all the sweet potato slices cook at the same rate, which will help you achieve a more consistent texture.

When using a mandolin slicer, it’s important to be careful and use the safety guard to prevent accidental cuts. You can adjust the thickness of the slices according to your preference, but it’s recommended to slice them at around 1/8 inch for crispy sweet potato chips. With a mandolin slicer and the other tips mentioned, you can make your homemade sweet potato chips perfectly crispy and delicious.

Soaking sweetpotato chips before cooking

Another tip to make your homemade sweet potato chips crispier is to soak them in cold water before baking or frying. Soaking helps to remove some of the starch from the sweet potatoes, which can prevent them from getting soggy while cooking. To do this, slice your sweet potatoes in a mandolin slicer, if you have one, or with a sharp knife if you don’t. Place them in a bowl of cold water for at least 30 minutes.

Drain and dry them thoroughly with a paper towel before cooking to remove any excess water. One way to do this is to lay the slices in a single layer on a clean kitchen towel and pat them dry with another towel. You can also use a salad spinner to remove the excess water. It’s important to remember that if there’s too much water on the sweet potato slices, they will steam rather than bake or fry, resulting in a softer texture rather than a crispy one.

Soaking also helps the sweet potato slices to cook more evenly, resulting in a crispier texture. Just be sure not to soak them too long, or they may become too soft and lose shape. 

Using oil on the sweetpotato chips

Using the right type of oil and applying it evenly is another important factor in achieving crispier sweet potato chips. You can use different types of oil, depending on your preference, such as coconut oil, MCT oil, olive oil, or avocado oil, which are all approved on the Plan Paradox diet.

One way to apply oil evenly to your sweet potato slices is by using a cooking spray. Using a cooking spray can make the application more even and lighter, resulting in better crispiness and crunch. Simply place the sweet potato slices on a baking sheet lined with parchment paper, spray them lightly with oil, and bake them in the oven at 375°F for about 12-15 minutes or until they’re golden brown and crispy.

Make sure not to overdo it with the oil, as too much oil can make the sweet potato chips greasy and heavy. With the right type of oil and an even application, you can make your homemade sweet potato chips perfectly crispy and delicious.

Turning the sweetpotato chips and draining during the cooking process

Another important tip to make your homemade sweet potato chips crispy and crunchy is to turn each slice during cooking. This ensures that both sides are cooked evenly and helps to prevent uneven browning or burning. You can use a spatula to flip each slice halfway through cooking.

Draining excess fluids while cooking is also essential to achieving crispy sweet potato chips. Sweet potatoes contain a lot of water, making the chips soggy if not removed before baking.

Remove some sweetpotato chips as they become ready

It’s important to watch your sweetpotato chips as they bake, especially towards the end of the cooking process. If some chips are browning faster than others, you can remove them from the baking sheet and place them on a wire rack to cool. This will prevent them from becoming too dark and burnt. Once the sweetpotato chips are finished cooking, use a paper towel to blot off any excess oil or moisture, which can also contribute to fogginess.

Turn up the temperature near the end of cooking your sweetpotato chips (optional)

While it’s important to monitor your sweetpotato chips as they cook, you can also adjust the temperature of your oven to ensure that they become crispy and golden brown. Towards the end of the cooking process, you can turn up the heat slightly to help the chips crisp up. Be careful not to raise the temperature too much, as this can cause the chips to burn. If you’re using an air fryer, you can also adjust the temperature and cooking time to achieve optimal crispiness. Experiment with different temperature and cooking time combinations to find what works best for your desired level of crispiness. 

By using these tips and techniques, you can create homemade sweet potato chips that are crispy, crunchy, and perfectly delicious. 

So let’s get into the cooking, shall we? Here are our five top oven-baked sweet potato chips recipes, that can also be made in a air fryer, that are lectin-free and gluten-free:

Garlic and Rosemary Sweet Potato Chips

garlic and rosemary sweet potato chips

Ingredients:

• 2 medium sweet potatoes, peeled and sliced thinly
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped
• 1/2 teaspoon sea salt

Directions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, combine the sweet potato slices with olive oil, minced garlic, chopped rosemary, and sea salt until they are coated evenly.
3. Arrange the sweet potato slices in a single layer on a baking sheet lined with parchment paper.
4. Bake for 15-20 minutes or until they are crispy and golden brown.
5. Remove from oven and let cool before serving.

In summary – the 6 best sweetpotato chips recipes:

Making your own sweet potato chips at home is easier than you think! And by making homemade sweet potato chips you can control the ingredients and ensure that they are made with high-quality, fresh produce.

In this post, we provided 6 of the best sweet potato chip recipes to get you started: Classic Salted Sweet Potato Chips, Garlic and Rosemary Sweet Potato Chips, Smoked Paprika Sweet Potato Chips, Cinnamon Sweet Potato Chips, Turmeric Sweet Potato Chips, and Oven-Roasted Sweet Potato Chips. Each recipe offers a unique blend of flavors and spices to make your snack-time experience even more enjoyable.

And it’s not just about the taste – as we mentioned earlier, sweet potatoes are packed with health benefits, especially for gut health according to Dr. Gundry. Not only are they delicious and healthy, but they are also lectin and gluten-free, making them an ideal snack for anyone. With the variety of cooking methods available, including air fryer, or oven-baked and grilled options, there’s a sweetpotato chips recipe for everyone.

By including sweetpotato chips in your diet, you’ll be doing your body a favor as sweet potatoes are a resistant starch and are full of prebiotics, which your good gut bacteria love. So, whether you’re looking for a quick snack, a healthy side dish, or a fun way to switch up your snacking habits, sweet potato chips are the way to go. Give one of these recipes a try and enjoy a crispy, crunchy, and nutritious snack that you can feel good about.

So why not preheat your oven or dust off your air fryer and try your hand at making some crispy, crunchy, and oh-so-satisfying sweetpotato chips at home today?