Sage Roasted Sweet Potato Fries with Spicy Beet Ketchup

sagefries2Sweet potato fries roasted in an aromatic blend of sage, smoked paprika, garlic and sea salt dipped in cayenne-spiced beet ketchup. Leave it to me to add vegetables to condiments. I think you’ll thank me for this one, though..

sagefries3I get giddy with excitement every time I see sweet potatoes offered on a menu. Rarely will they be baked, however once in a while, they are so worth the splurge. You can still get optimal crispiness baking sweet potato fries in the oven. They may not taste quite as perfect as their fried counterpart, but I think they’re the next best thing.

When roasting vegetables at a temperature >350 degrees F, I prefer tossing them in coconut oil, as opposed to vegetable oils, because coconut oil does not get denatured at high temperatures. It also has many enticing health benefits.

The spice combinations for sweet potato fries are really limitless. Since the sweet potatoes themselves offer a natural sweetness, I prefer jazzing mine up with earthy spices and bold, smokey flavors. If you wish to go the sweeter route, adding a dash of cinnamon and brown sugar is always a win.


IMG_2610Now let’s talk about this ketchup, inspired by my culinary idol, Giada De Laurentiis. After one taste I started thinking of all the possible concoctions I could spread it on. Sandwiches? BURGERS? Omelets?… Protein pancakes?… Too far.

My favorite way to eat beets is paired with a generous helping of goat cheese over a bed of greens with a little drizzle of balsamic. It makes the most fantastic salad on the planet. However, now that these little beets have crept their way into my ketchup, that salad may be getting out shined.

The one warning I will give you is that these are highly addictive. The recipe should make enough to feed 3 people, unless you’re like me and turn into a velociraptor once sweet potato fries hit the table. In that case, you may want to double the recipe 😉

Sage Roasted Sweet Potato Fries with Spicy Beet Ketchup 


Spicy Beet Ketchup:

  • 1 1/2 large beets
  • 1/2 cup low sodium ketchup
  • 1.5 tbsp extra virgin olive oil
  • 2 tbsp good balsamic vinegar
  • 1 tsp cayenne pepper
  • 1 tsp honey

 Sweet Potato Fries:

  • 2 large sweet potatoes, peeled (if desired) and sliced into thin 1/2-inch (thick) strips
  • 1 tbsp melted coconut oil
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1 tsp dried sage
  • 1/2 tsp coarse sea salt
  • Optional topping: fresh sage, chopped


1. Preheat oven to 425 degrees F

2. Slice off beet leaves close to the tip of the beet. Wash beets thoroughly, then wrap them loosely in foil. 

3. Transfer the wrapped beets to a baking sheet. Roast for 50-60 minutes. Check the beets mid-way through. If they are starting to look dry or are scorching on the bottoms, dribble a tablespoon of water over the beets before re-wrapping. Beets are done when a fork easily cuts through the middle. Let cool enough to handle. Remove outer skin and transfer to a food processor. Add ketchup, cayenne pepper, balsamic, honey and olive oil. Pulse until pureed. Set aside.

IMG_26504. Line a baking sheet with aluminum foil and place a wire rack on top. Spray the rack with nonstick spray.

5. Add sliced sweet potatoes to a large bowl and toss with melted coconut oil, garlic powder, paprika, dried sage and sea salt. Toss very well to coat. Spread sweet potatoes out in a single layer on the wire rack. Bake for 20 minutes at 425 degrees F, remove and toss, then bake for 15-20 minutes longer. I know using a wire rack can be a pain but it really helps crisp all sides. Try not to crowd the sweet potatoes. If necessary, use a second rack. If fries have not reached desired level of crisp, leave them in for another 5-10 minutes.

IMG_26516. Remove and let cool slightly. Top with fresh sage and additional sea salt if desired. Dip in ketchup!



Nutrition facts per serving (~1/2 cup fries + 2 tbsp ketchup)

Calories: 225; Total Fat: 8 gm; Saturated Fat: 4.5 gm; Cholesterol: 0 mg; Sodium: 450 mg; Carbohydrates: 40 gm; Fiber: 3 gm; Sugar: 14.5 gm; Protein: 2 gm


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