Sweet Potato Fries

Before I developed all my allergies and food intolerances, fries were my favourite food to indulge in. In fact, anything potato-based was a yes for me. Once I found out I was allergic to gluten, I could not eat fries at restaurants due to the risk of cross contamination in the deep fryer. This of course made me crave them even more.  However, I started to notice that whenever I ate anything with potatoes, I did not feel good. This was because potatoes are a nightshade.

Ashwagandha, bell peppers, cayenne peppers, curry, eggplants, goji berries, hot peppers, paprika, potatoes, tomatillos and tomatoes are all from the nightshade family and should be avoided – especially by people who need to adhere to an AIP diet due to an autoimmune disease.

Nightshades contain several chemical compounds that can have negative effects on the human body. Nightshades can cause inflammation and aggravation of chronic illness in certain people. However, sweet potatoes are not a nightshade. So, here is a recipe free of nightshades that is AIP, Paleo and Autoimmune compliant!

You Will Need

  • large baking sheet
  • parchment paper
  • 2 stainless steel bowls
  • clean tea towel


  • 2 – 3 sweet potatoes (garnet yams / hannah yams / white sweet potatoes / jewel sweet potatoes)
  • olive oil
  • basil
  • parsley
  • oregano
  • thyme
  • 2 tbsp arrowroot starch
  • salt


  • preheat oven to about 425 degrees (my oven runs very hot so I baked mine at 350)
  • peel sweet potatoes and slice into fry-sized shapes
  • compost the sweet potato skins
  • as you are slicing the fries, throw them into a stainless steel bowl filled with cold water and allow them to soak
  • once you are done cutting up all of the sweet potatoes, remove the fries from the bowl of water and lay them to dry on a clean tea towel
  • once you pat them dry, move them into a clean stainless steel bowl and add olive oil (amount will depend on how many fries you cut, you want just enough olive oil to evenly coat fries. make sure they are not soaking in oil, start with a little and toss to see if you need more)
  • once all the fries are evenly coated with olive oil, add desired herbs or spices. I added basil, parsley, oregano and thyme
  • lightly sprinkle a little arrowroot starch and toss the fries, continue doing this until the 2 tbsp of arrowroot starch is evenly covering the fries
  • evenly spread the fries onto a baking sheet in spaced out layers, do not crowd the fries or allow them to touch
  • bake at 425 degrees for 20 minutes, flipping halfway. Ensure that you do not put the fries into the oven before it reaches 425 degrees
  • keep an eye on them so they do not burn
  • while they are baking, you can make an avocado dip if preferred
  • add salt to taste as soon as they come out of the oven


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