Oven-Baked Sweet Potato Wedges: A Tasty Side for Health, Fitness, and Radiant Skin

In my last blog, I shared my recipe for a delicious, nutrient-packed Black Bean Burger with Tangy Greek Yoghurt Sauce—a perfect dish for supporting your training goals, muscle recovery, and youthful skin. When I serve these burgers, I love pairing them with a green leafy salad and my special oven-baked sweet potato wedges. These wedges are a versatile, healthy side that can be customised to your taste preferences and make a perfect accompaniment to the burger recipe.

Let’s dive into the recipe and explore the health, fitness, and beauty benefits these wedges bring to the table!

Oven-Baked Sweet Potato Wedges Recipe

Ingredients:

• 2 medium sweet potatoes

• 2 tablespoons olive oil

• 1 teaspoon salt

• 1 teaspoon pepper

• Optional seasonings:

• 1 teaspoon paprika (smoked or regular)

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon cayenne pepper (for heat)

• Fresh herbs like rosemary or thyme (optional)

Instructions:

1. Preheat the Oven: Preheat your oven to 425°F (220°C).

2. Prepare the Sweet Potatoes:

• Wash and scrub the sweet potatoes thoroughly to remove any dirt.

• Cut each sweet potato in half lengthwise, then slice each half into wedges (about ½ to 1 inch thick). Aim for uniform wedges for even cooking.

3. Season the Wedges:

• In a large bowl, combine sweet potato wedges with olive oil, salt, pepper, and any optional seasonings. Toss until evenly coated.

4. Arrange on a Baking Sheet:

• Line a baking sheet with parchment paper or lightly grease it to prevent sticking.

• Spread the wedges in a single layer on the baking sheet, avoiding overcrowding to encourage roasting, not steaming.

5. Bake:

• Bake for 25-30 minutes, flipping halfway through for even cooking. They should be tender inside and crispy outside.

6. Check for Doneness:

• Wedges are done when they’re golden brown and easily pierced with a fork.

7. Serve:

• Let them cool for a few minutes and serve with your favourite dipping sauce, like ketchup, aioli, or a yogurt-based dip.

Storage Tips

To store leftover wedges, let them cool completely, then transfer them to an airtight container. Refrigerate for up to 3 days. To reheat and maintain crispiness, place them in a preheated oven at 400°F (200°C) for about 10 minutes.

Pairing Tips

These wedges make an ideal side for various dishes, especially my Black Bean Burgers with Tangy Greek Yogurt Sauce. If you’re cooking both at the same time, consider roasting the sweet potatoes at 375°F (190°C) alongside the burgers. Just start the sweet potatoes 10 minutes earlier to ensure they cook through for perfect timing with the burgers.

Health, Fitness, and Beauty Benefits

1. Rich in Nutrients for Training and Recovery

Sweet potatoes are packed with complex carbohydrates and fibre that provide sustained energy, helping you power through workouts and avoid blood sugar spikes. They’re also a great source of potassium and magnesium, which support muscle function and aid in post-workout recovery.

2. Supports a Lean Physique

Sweet potatoes have a relatively low glycemic index compared to regular potatoes, meaning they provide slow-releasing energy. The fibre content not only helps with digestion but also promotes satiety, which can help you stay fuller for longer and potentially support weight management goals.

3. Promotes Youthful Skin and Anti-Ageing

High in beta-carotene, an antioxidant that the body converts into vitamin A, sweet potatoes play a role in skin health and repair. This nutrient supports skin cell turnover, helping maintain smooth and youthful-looking skin. Beta-carotene is also known to protect the skin from UV-induced ageing by acting as an internal sunscreen.

4. Enhances Immune Function and Overall Wellness

Sweet potatoes are an excellent source of vitamin C and antioxidants, which support the immune system and fight oxidative stress. This makes them a wonderful food for overall wellness and a proactive approach to longevity.

5. Beauty Benefits of Olive Oil and Herbs

Using olive oil in the recipe not only enhances flavour but also provides essential fatty acids that nourish the skin, keeping it soft and hydrated. Additionally, herbs like rosemary and thyme are rich in antioxidants that have been linked to anti-ageing properties, contributing further to skin health.

A Note on Cooking Temperature, AGEs and Acrylamide

If you’re interested in the science behind cooking temperatures, here’s a tip: cooking at lower temperatures can help reduce the formation of Advanced Glycation End Products (AGEs). AGEs can accelerate skin ageing, as they damage collagen and elastin fibres, leading to wrinkles and loss of skin elasticity. Roasting sweet potatoes at 375°F (190°C) instead of 425°F (220°C) helps minimise AGEs while still achieving a satisfying texture.

In addition to reducing Advanced Glycation End Products (AGEs), cooking at lower temperatures can also help minimize acrylamide formation.

Acrylamide is a compound that forms in starchy foods, like sweet potatoes, when they are cooked at high temperatures (usually above 250°F / 120°C). It has been linked to potential health risks, including neurotoxicity and possible carcinogenic effects in high amounts.

For those prioritizing anti-aging and long-term health, reducing acrylamide exposure is beneficial, as it contributes to oxidative stress, which accelerates cellular aging.

By roasting sweet potatoes at 375°F (190°C) instead of 425°F (220°C), you also reduce acrylamide formation while still achieving a deliciously tender and crispy texture—keeping your skin, body, and health radiant.

Why Use Coconut Oil at Higher Temperatures

If you choose to cook the wedges at 425°F (220°C) instead of 375°F (190°C), consider using coconut oil instead of olive oil. Olive oil, while rich in skin-nourishing antioxidants, has a lower smoke point, meaning it can begin to break down and oxidize at higher heat, which can contribute to the formation of Advanced Glycation End Products (AGEs) and reduce its health benefits. Coconut oil, with its higher smoke point and stable saturated fat structure, is more heat-resistant and less prone to oxidation. By using coconut oil at 425°F, you can achieve that golden crispness without increasing the risk of glycation, preserving the nutritional integrity of the oil and supporting your skin’s anti-aging needs.

Seasoning Variations

Feel free to customise the seasoning to match your taste or the main dish! Here are a few options:

• Basic Flavour: 1 tsp paprika, 1 tsp garlic powder, 1 tsp onion powder

• Spicy Kick: 1 tsp paprika, 1 tsp garlic powder, ½ tsp cayenne pepper

• Herb-Infused: 1 tsp dried thyme or rosemary, 1 tsp garlic powder, 1 tsp paprika

With these sweet potato wedges, you’ll enjoy a delicious, nutritious side that complements your health and fitness goals, supports skin vitality, and keeps you feeling energised.

Enjoy these with your next meal and keep glowing!