Yellow Corn vs Sweet Potato

Which one is more calories, protein, vitamin – what is more healthy?

Fact 1: There are Fewer Calories in Corn

At first glance, you can see that corn is just a little fewer calories than the sweet potato.

Corn has 86 kcal per 100g and sweet potato 86 kcal per 100g so it is pretty easy to calculate that the difference is about 0%.

In corn and in sweet potato most calories came from carbs.

Fact 2: Corn And Sweet potato Nutrition Difference

  • Caloriessweet potato – 0% more than corn
  • Carbohydratessweet potato – 8% more than corn
  • Fatcorn – 2600% more than sweet potato
  • Dietary fibersweet potato – 50% more than corn
  • Proteincorn – 104% more than sweet potato

Sweet potato vs Corn: Vitamins and Minerals Comparison

More protein in corn

It is aslo easy to see see that in corn is more protein than in sweet potato.

There is 1.6g per 100g of sweet potato and 3.27g per 100g of corn so using simple math we can see that difference is about 104%.

Less carbohydrates in corn

In corn is less carbohydrates than in sweet potato.

There is 20.12g/100g of carbohydrates in sweet potato and 18.7g/100g in corn so let me do the math for you again – difference is about 8%.

Vitamins: sweet potato vs corn

  • Vitaminium B1 (Thiamine)corn 99% more than sweet potato
  • Vitaminium B2 (riboflavin)sweet potato 11% more than corn
  • Vitaminium B3 (Niacin)corn 218% more than sweet potato
  • Vitaminium B5sweet potato 12% more than corn
  • Vitaminium B6sweet potato 125% more than corn
  • Vitaminium B9 (Folic acid)corn 282% more than sweet potato
  • Vitaminium Ccorn 183% more than sweet potato
  • Vitaminium Esweet potato 271% more than corn
  • Vitaminium Ksweet potato 500% more than corn
  • Beta karotensweet potato 53081% more than corn

Minerals: corn vs sweet potato

  • Calciumsweet potato 1400% more than corn
  • Ironsweet potato 17% more than corn
  • Magnessiumcorn 48% more than sweet potato
  • Potassiumsweet potato 25% more than corn
  • Sodiumsweet potato 267% more than corn
  • Zinkcorn 53% more than sweet potato

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番薯年糕糖水

据说,吃番薯是取“翻身”的谐音意思,而年糕就是“年年高”。
希望这些被寄予了美好愿望的食物能让我们大家美梦成真!~~
祝福大家来年……嗯……反正就是越来越好,特别要指出的是要身体健康,胃口好!!

番薯年糕糖水

用料:

番薯

年糕

冰糖

番薯年糕糖水的做法

  1. 准备好材料:番薯、年糕片、冰糖。
番薯年糕糖水

2. 将番薯洗干净、去皮。

番薯年糕糖水

3. 放在案板上切开,切成小块。

番薯年糕糖水

4. 将切好的番薯下入清水锅中,加入冰糖。

番薯年糕糖水

5. 煮开,煮软。

番薯年糕糖水

6. 接着,加年糕片搅动,然后煮开。

番薯年糕糖水

7. 煮至年糕熟软。

番薯年糕糖水

8. 盛出、装入碗中,就可以美美地享用喽。。。

番薯年糕糖水

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番薯糖水(最简单的广式糖水)

番薯糖水主要是用番薯和白糖/红糖混合在一块熬制而成的一种饮品。红糖的口感和营养都比白糖好,我建议您用红糖。

番薯糖水主要的作用和效果:

  1. 润肺止咳、化痰,又可以健脾开胃、散寒解表。对于肺燥导致的咳嗽现象和脾胃虚弱导致的食欲不振有改善作用,还可以预防感冒。
  2. 从营养学的角度来讲,番薯糖水中的糖分比较丰富,可以迅速升高血糖,为人体的代谢提供能量,其中的纤维素、淀粉含量又比较多,可以促进肠道蠕动,改善便秘现象。

材料:  

番薯2个
红片糖1片
2块
鹌鹑蛋8个
陈皮1片

红薯老姜糖水(最简单的广式糖水)的做法  

1. 红薯削皮,切成块。

2. 老姜,陈皮,红片糖或者红糖。姜去皮用刀拍扁。

姜2片就够了。如果放太多糖水变辣会影响口感。

3. 鹌鹑蛋煮几分钟后,剥壳。

4. 水开放老姜。

5. 放红薯和陈皮。中火煲20分钟。

6. 下红糖和鹌鹑蛋,再转小火煮10-15分钟。

7. 老姜和红糖很配,透着或隐或现的陈皮香,喝一碗,很舒服。

番薯含有单宁和氧化酶。但这些东西遇到铁器就会变成褐色。番薯中含有果胶,我们叫它为番薯乳,在加热的过程中,果胶还加速分解淀粉。

煮一碗清甜香溢的番薯糖水是需要诀窍的番薯糖水——四个小诀窍让你煮出汤清薯韧的美味糖水

诀窍:番薯去皮后马上放入加了盐的水里浸泡一会儿, 这样番薯就不会糖化而变黑。

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Japanese Sweet Potato Nutrition

5 Nutrition for Japanese Sweet Potatoes

The Japanese sweet potato is a red-skinned, yellow-fleshed potato that belongs to the Ipomea batata botanical family. According to Herbal Extracts Plus, the Japanese sweet potato is similar to American yams but tastes sweeter. Vietnam, China, Japan, India, and Indonesia are the biggest producers of Japanese sweet potatoes. It is commonly used in Asia as a thickener and flour substitute, as well as the main ingredient in the Japanese dish tempura and in the liquor shochu. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals.

Calories and Fat

According to the USDA Agricultural Research Service Nutrient Data Laboratory, an average-sized raw Japanese sweet potato — approximately 5 inches long and weighing 130 grams — contains about 113 calories. None of these calories are provided by fat. Sweet potatoes contain no fat, saturated fat or cholesterol.

Carbohydrates

Japanese sweet potatoes contain approximately 27 grams of carbohydrates. This carbohydrate value comes from three sources: dietary fiber, sugars, and starch. Japanese sweet potatoes contain approximately 4 grams of dietary fiber, providing about 16 percent of the daily value for fiber. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. The USDA reports that the potatoes contain about 17 grams of starch.

Protein

Japanese sweet potatoes provide approximately 2 grams of protein. While trace amounts of all essential amino acids are present, the potatoes contain the compounds threonine, leucine, phenylalanine, valine, alanine, and serine in the largest amounts.

Vitamins

Japanese sweet potatoes are a rich source of a variety of vitamins essential for optimum health, including vitamins A, C, E, and B-6. According to the USDA, Japanese sweet potatoes contain 11,062 micrograms of vitamin A, providing 202.2 percent of the daily value. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. These vitamins are thought to act as powerful antioxidants, preventing cellular damage from free radicals in the body.

Minerals

Potassium, calcium, sodium, phosphorus, manganese, copper, iron, and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. They provide 25 percent of the daily requirement for manganese and about 12 percent of the copper requirement.

References (3) 

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Different Types of Sweet Potatoes

Types of sweet potatoes

There are a ton of different types of sweet potatoes, but it’s hard to find most of them in the store.

Here are 5 types of sweet potatoes more common on the current market:

Different Types of Sweet Potatoes

Types of Sweet Potatoes

1)       Hannah Sweet Potatoes

Hannah Sweet Potatoes
SKIN – Cream-colored and pretty smooth.
FLESH – Cream/whitish colored that becomes yellow when baked.
TASTE – Pretty sweet and fairly firm inside (Hannah sweet potatoes are considered a dry or firm sweet potato meaning that the flesh is pretty firm and dry when cooked).

2) Japanese Sweet Potatoes

Japanese Sweet Potatoes
SKIN – Purple and fairly smooth. Generally more round (“fatter”) than the Stokes purple sweet potatoes, which are more elongated.
FLESH – Whitish flesh that turns golden when baked.
TASTE – Very sweet and fairly firm inside.
NUTRITION – Data from Calorie Count.
Serving Size: 1 medium (130g)
Calories: 113
Fat: 0
Cholesterol: 0
Potassium: 438mg
Total Carbohydrates: 27g
Protein: 2.3g
Vitamin A: 202%*
Vitamin C: 30%*
Calcium: 5%*

3)  Jewel Sweet Potatoes

Jewel Sweet Potatoes
SKIN – Orange/copper. I find it really hard to tell garnet and jewel sweet potatoes apart because their coloring is fairly similar both inside and outside. To me, it seems that garnets are slightly more reddish in color on the outside.
FLESH – Deep orange.
TASTE – Mildly sweet and fairly firm inside.
NUTRITION Data from Earthbound Farm.
Serving Size: 3/4 cup (85g)
Calories: 70
Fat: 0
Cholesterol: 0
Sodium: 15mg
Total Carbohydrates: 23g
Dietary Fiber: 2g
Sugars: 2g
Protein: 1g
Vitamin A: 300%*
Vitamin C: 10%*
Calcium: 2%*
Iron: 2%*

4) Stokes Purple Sweet Potatoes

Purple Sweet Potatoes
SKIN – Deep purple.
FLESH – Deep purple.
TASTE – Not very sweet, and pretty dry inside.
NUTRITION – Data from Stokes Foods.
Serving Size: 4 oz (113g)
Calories: 130
Fat: 0
Cholesterol: 0
Sodium: 0
Total Carbohydrates: 29g
Dietary Fiber: 4g
Sugars: 4g
Protein: 2g
Vitamin A: <2%*
Vitamin C: 20%*
Calcium: 4%*
Iron: 6%*
Antioxidants – these purple sweet potatoes are high in anthocyanin, a phytochemical.

5) Garnet Sweet Potatoes

Garnet Sweet Potatoes
SKIN – Reddish/Dark Orange.
FLESH – Orange.
TASTE – Mildly sweet, and pretty moist inside.
NUTRITION – Data from Earthbound Farm.
Serving Size: 3/4 cup (85g)
Calories: 80
Fat: 0
Cholesterol: 0
Sodium: 15mg
Total Carbohydrates: 22g
Dietary Fiber: 2g
Sugars: 2g
Protein: 1g
Vitamin A: 300%*
Vitamin C: 8%*
Calcium: 4%*
Iron: 2%*

Sweet Potato Nutrition:

Sweet potatoes are a fantastic source of vitamins and minerals (especially vitamin A, although please note that the type of vitamin A in sweet potatoes is betacarotene, which is not converted well into vitamin A in humans – typically only 3% of beta-carotene you intake is converted into vitamin A).

Sweet potatoes are also a great source of “high-quality protein”, meaning that it contains all the essential amino acids your body needs even though the absolute amount of protein is fairly low.

They’re also a good source of antioxidants.

Side note – the only thing to watch out for is if you have digestive issues that may be exacerbated by sweet potatoes or if you have blood sugar issues.

How To Cook Sweet Potatoes

There are so many different ways to incorporate sweet potatoes into your diet.

The easiest way is to boil/steam/oven-bake/microwave the whole sweet potato with the skin on.

  1. For boiling or steaming, cook until you can stick a fork easily into the sweet potato (30-60min).
  2. For baking, poke a few holes into each sweet potato with a fork or knife, and bake on 350-375F (175-190C) until a fork goes in easily (45-90min).
  • And for microwaving, poke a few holes into each sweet potato with a fork or knife, place it in a microwaveable dish, and microwave on high for 5-10 minutes.

Which One Is Your Favorited Type of Sweet Potato?

Let us know in the comments below which type of sweet potato you love. The Japanese sweet potato is my current favorite!

Source from http://paleomagazine.com/types-of-sweet-potatoes-with-images-and-why-you-should-eat-them

Japanese Sweet Potato Dessert

Sweet Potato Dessert

Sweet Potato Dessert

Japanese sweet potatoes will be your best choice. It’s troublesome to strain them when you make a sweet potato dessert. I briefly mashed them, so their texture remained, but it was delicious and my family loved it.

It’s easy to form into shapes when the mixture is cooled because it won’t stick to your hands.
When the surfaces are lightly browned, they are done.

Ingredients

1 kg Sweet potatoes with skin
50 grams Salted butter
100 grams Granulated sugar (or sugar)
100 ml Heavy cream
2 Egg yolks
1 dash Vanilla extract

Glaze:

1 Egg yolk
1 dash Water

Method

  1. These few sweet potatoes weighed about 1 kg this time. Peel them, cut them into pieces and soak them in water. Bring the butter to room temperature.
  2. Boil the sweet potatoes until they become soft.
  3. When finished boiling, drain the water. Mash with a masher while they are still hot.
  4. Add the butter, sugar, and heavy cream into a pot, and mix over medium heat, without burning the mixture, until the butter melts.
  5. When the butter is melted, add the Step 3 potatoes and evaporate the water while kneading and mixing. Add vanilla extract, as well.
  6. Preheat the oven to 200℃.
  7. Form into your desired shapes and brush with the egg yolk and water mixture.
  8. Bake in the preheated oven for 15 ~ 20 minutes at 200℃.

From https://cookpad.com/us/recipes/147202-our-familys-sweet-potato-dessert

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番薯/地瓜的疗效和禁忌

番薯的疗效和禁忌

药效

  • 改善便秘
  • 预防动脉硬化
  • 改善高血压

禁忌

  • 番薯/地瓜与柿子同食,会形成一种难溶性的硬块——[胃柿石](Bezzor)会引起肠阻塞,严重时将导致肠胃坏死。
  • 胃溃疡和胃酸过多者,不易食用。
  • 多食易引起反胃,脘胀及多屁现象。
  • 生食不易消化且会在肠道中产生大量二氧化氮,令人不适。

附记

  • 番薯含有大量食物纤维,可促进胃肠蠕动,改善便秘,预防大肠癌。且可减少低血浆胆固醇的含量,对预防动脉硬化有所帮助。
  • 番薯的钾含量也很丰富,每100公克含有460毫克,对改善高血压也很有帮助。
  • 据中和市李镇学先生实验,干番薯/地瓜签具有解毒作用。把[芦藤]中毒昏迷的鱼置于干地瓜签浸在水中,可使鱼儿复活。
  • 番薯/地瓜含有赖氨酸,对动脉血管壁的弹性及心血管脂肪的沉淀皆有帮助。

参考文

  • 【蔬果使你健康】陈昭辉中医师著。
  • 【台湾常用食物疗效180种】郑振鸿医师著。
  • 台北县中和市里长联谊会李振学里长资讯提供。

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Sweet Potatoes Benefits

10 Health Benefits of Sweet Potatoes

1. Sweet Potato is Exceptionally Beneficial
Sweet potato is readily available, inexpensive, and surpasses nature’s all other sources of beta-carotene. Everyone loves it. It is starchy and slightly sweet in taste, you can add spices to it and enjoy a tangy version in no time. The fans of sweet potato might just eat it, but the vegetable contains some amazing nutrients needed for a healthy body. Let’s learn how sweet potatoes help us to be healthy.

Japanese Sweet Potatoes

Japanese Sweet Potatoes Plant on Cameron Highlands

2. Prevents Heart Disorders
The high amount of vitamin B6 in sweet potato helps your body reduce the levels of homocysteine, a chemical that is naturally produced in our bodies that increase the risk of digestive problems and some types of heart diseases.

The carotenoids in sweet potatoes can help your body respond to insulin and stabilize your blood sugar. Sweet potatoes also have a significant amount of Vitamin B6, helping resistance to diabetic heart disease. Their high content of soluble fiber aids in lowering both blood sugar and cholesterol and their abundance of chlorogenic acid may help decrease insulin resistance.

Prevents Heart Disorders

Prevents Heart Disorders

3. Wards off Cold and Flu
It is an excellent source of vitamin C which not only averts cold and flu, but aids in tooth and bone formation, blood cell formation, and collagen production. This collagen maintains your skin’s elasticity and youth. It also helps you handle stress, as well as protects your body against cancer-causing toxins.

Wards off Cold and Flu

Wards off Cold and Flu

4. Contains Vitamin D
A rich source of vitamin D, sweet potato helps in maintaining your immune system, helps you with mood swings, ups your energy levels, aids the development of healthy bones, a strong heart, and much more. Vitamin D is also imperative in sustaining the health of the thyroid gland, teeth, bones, nerves, and skin.

Japanese Sweet Potatoes

5. Increases Immunity
Sweet potato contains iron which maintains energy levels in the body, in turn enhancing immunity. Besides this, sweet potato also improves the production of white and red blood cells and prevents stress.

Increases Immunity

Increases Immunity

6. Benefits of Bodily Functions
The abundant quantity of magnesium present in sweet potato acts as the anti-stress and relaxation mineral. It is also beneficial for your bones, heart, blood, arteries, nerve functions, and muscles.

Benefits Bodily Functions

Benefits Bodily Functions

7. Fights Cancer
Vitamin A, or Beta Carotene as it is also known, is a highly important antioxidant. Vitamin A is said to be most beneficial for fighting off cancers of all types and is the most potent antioxidant known to man. With the anti-cancer benefits, vitamin A also helps protect your skin from UV damage caused by the sun, by repairing damaged cells and protecting new cells from damage.

Both vitamin A and vitamin C, in which sweet potatoes are also abundant, are invaluable for the prevention of many different types of cancer. Research has shown that the antioxidant pigment anthocyanin is abundant in the starch of the sweet potato, which may decrease the dangers presented by heavy metals and oxygen radicals.

Other antioxidant properties are produced by storage enzymes found in sweet potatoes. When damaged, the potato releases a sprain to help heal itself, an antioxidant capability our gastrointestinal tracts may also take advantage of.

Fight Cancer

Fight Cancer

8. Forbids Arthritis
Sweet potatoes are rich in beta-cryptoxanthin, which has been found to help prevent chronic inflammatory diseases such as rheumatoid arthritis. Studies have found that those who ate foods rich in beta-cryptoxanthin were 50% less likely to develop inflammatory arthritis than those who ate very few of those foods. Just one serving per day of foods containing beta-cryptoxanthin, such as sweet potatoes, provided significant benefit.

In addition, the vitamin C in sweet potatoes helps maintain collagen and reduces the risk of developing certain forms of arthritis.

Forbids Arthritis

Forbids Arthritis

9. Cures Stomach Ulcers
The variety of vitamins and minerals along with others like potassium and calcium in sweet potato soothes and prevents stomach ulcers. The high fiber content of the starchy vegetable also helps in problems with acidity and constipation.

Sweet potato is soothing for the stomach. The B vitamins, vitamin C, potassium, beta-carotene, and calcium they contain help in the healing of stomach ulcers. The fiber in sweet potatoes helps prevent constipation and acidity, consequently reducing the possibility of ulcers. The anti-inflammatory properties of sweet potatoes also soothe the pain and inflammation of ulcers.

Sweet potatoes are a good source of dietary fiber, helping to promote a healthy digestive system. Research has found that they may also help to cleanse heavy metals such as arsenic and mercury from the digestive tract.

Cures Stomach Ulcers

Cures Stomach Ulcers

10. Regulates Nerve Signals and Heartbeat
Sweet potato is rich in potassium- which helps in regulating heartbeat and nerve signals. Kidney functions, swelling, stringent muscles, and muscle cramps are also relieved by potassium.

Sweet potato has anti-inflammatory properties thanks to the vitamin C, vitamin B6, beta-carotene, and manganese it contains. They are just as effective in curing both internal and external inflammations. Lowered inflammation has been shown in brain tissue and nerve tissue throughout the body following the consumption of sweet potatoes.

Regulates Nerve Signals and Heartbeat

Regulates Nerve Signals and Heartbeat

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Sweet Potatoes Cameron Growing Process

The Growing Process for Sweet Corn Cameron Highlands

Sweet potatoes take 10 months from planting until harvest in Cameron Highlands because the cool weather makes the plant grow slowly. If the same type of sweet potato is planted in hot weather like Kuala Lumpur, it will grow faster about 5-7 months can harvest. Different weather in Cameron Highlands makes the sweet potatoes Cameron taste different and better.

Nowadays very fewer farmers plant sweet potatoes in Cameron Highlands because they plant too a long time, some vegetable plants 2-3 months can harvest for sell. But sweet potatoes need 10 months, normally farmers can plant 2-3 batch vegetables to sell. Plant sweet potato is more hard, the mouse eats inside the earth we cannot see. Sometimes one tree only got 1 or just a few sweet potatoes. The harvest result is also less now.

Sweet Potato Cameron Ready to Plant

 

Planting Sweet Potatoes Cameron

Planting Sweet Potatoes Cameron

 

Sweet Potatoes Was Growing About 1 week

Sweet Potatoes Was Growing About 1 week

 

Sweet Potatoes Growing about 1 month

Sweet Potatoes Growing about 1 month

 

Sweet Potatoes Was Grow About 2 months

Sweet Potatoes Was Grow About 2 months

 

Sweet Potatoes Growing About 3 Months

Sweet Potatoes Growing About 3 Months

 

Sweet Potatoes Growing about 5 Months

Sweet Potatoes Growing about 5 Months

 

Sweet Potatoes Cameron Ready to Harvest

Sweet Potatoes Cameron Ready to Harvest

 

Harvest Sweet Potatoes Cameron

Harvest Sweet Potatoes Cameron

 

Take Out Sweet Potatoes Cameron from the Earth

Take Out Sweet Potatoes Cameron from the Earth

 

Sweet Potatoes Fresh Harvest

Sweet Potatoes Fresh Harvest

Sweet Potatoes Cameron Highlands

Sweet Potatoes Cameron Highlands

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Japanese Baked Sweet Potato Fries

Baked Japanese Sweet Potato Fries

Crispy Spiced Baked Japanese Sweet Potato fries baked in the oven, tossed with spices and coconut oil. It is healthy and Sweet. You’ll forget they’re good FOR you!

Japanese Baked Sweet Potato Fries

This is good for breakfast, lunch, and in between. In fact, I do not really need dessert- he is it for me- always hits the spot.

Japanese Baked Sweet Potato Fries

What isn’t there to love about these Japanese sweet potatoes? Fried, baked, mashed as in mashed potatoes. Count me in. I will have you any way I can get you, Sweet Potato head. I am going to stop professing my love for this guy and tell you how and why you should have and eat him.

Sweet potatoes are an excellent source of energy, vitamins, antioxidants, and fiber. Really quite filling, unlike regular potatoes.

Japanese Baked Sweet Potato Fries

So what the heck are the differences between these Japanese sweet potatoes and regular sweet potatoes? Ask no more. Asides from the visible difference (yellowish, pale interior), there is a significant difference – taste-wise. They are denser, starchy (drier), and really sweet.

Japanese Baked Sweet Potato Fries

Oh, here are a couple of ways to make them. You can cut them super thin, thin, wedges, or slice them. It really doesn’t matter; it just depends on how you are serving them.

How can you spice it up? I have tried a different variety of spices. My favorite and I use most often(Quick and easy) are Cajun spice and coconut oil. Love the nutty flavor of the oil and the heat of Cajun spice. It works gloriously with the natural nuttiness and Sweetness of this starchy root. Positively Addictive!!!

I can’t help but use nutmeg sometimes– love nutmeg. I feel like am having dessert.

Potato starch here helps crisp them up – you can do without it.

Enjoy!

Japanese Sweet Potato Fries Recipe

Prep time: 15 mins
Cook time: 35 mins
Total time: 50 mins
Serves: 2-3
Ingredients
  • 1-2 Japanese Sweet Potatoes
  • 1-2 Tablespoon potato starch (optional)
  • 1-2 tablespoons coconut or any cooking oil
  • ½ -1 teaspoon Spice (Cajun, garlic, nutmeg, cinnamon, pepper)
  • Salt to taste
Instructions
  1. Preheat the oven to 425 degrees F.
  2. Scrub potatoes, clean, and cut them into the desired shape – the thinner the cut, the less time to cook – make sure they are even for even cooking.
  3. In a large bowl mix with potato starch until thorough combine. Remove and shake off the excess potato starch. Add the oil and toss to combine.
  4. Spread the potatoes in a single layer on a baking sheet. You may have to use two, depending on the quantity.
  5. Bake the potatoes for 25-35 minutes, flipping them every 15 minutes with a spatula until they’re evenly browned and crispy, according to preference. After 25 minutes you have to check on them every 5 minutes.
  6. Allow cooling slightly, and serve immediately.

Japanese Baked Sweet Potato Fries

Japanese Baked Sweet Potato Fries

Japanese Baked Sweet Potato Fries

Japanese Baked Sweet Potato Fries

Japanese Baked Sweet Potato Fries

Japanese Baked Sweet Potato Fries

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