Oven-roasted to perfection, these Smoked Paprika Sweet Potatoes are a versatile side dish that offers a tasty fusion of flavour and nutrition all in one place. These healthy wedges can be a great alternative to a white potato wedge or chip. So why not give them a try and discover their unique flavour and health benefits for yourself?
Sweet Potato Wedges offer a really tasty and nutritious alternative to traditional white potato chips and wedges. They are bursting with flavour, plus they boast a lower glycemic index. This means that your body will be slower in converting the carbohydrate to glucose. Another helpful tool that can be added to your overall diabetes management toolkit.
These wedges can be enjoyed in various ways, from dipping to complementing your favourite main dishes. So read on to find out more.
What are Smoked Paprika Sweet Potatoes?
Paprika Sweet Potatoes are essentially sweet potato slices, cut into wedge-shaped pieces, and seasoned with oil, smoked paprika and seasoning. The paprika adds a gentle, smoky spiciness that complements the natural sweetness of the sweet potatoes, making for a mouthwatering side dish.
These wedges are then roasted to perfection, offering a crispy exterior but are deliciously soft in the middle. But make sure to read below for my top tips on how to achieve the perfect potato wedge.
Sweet Potatoes and Diabetes Management
Sweet potatoes are a great diabetes-friendly choice. This is due to them having a medium glycemic index and high fibre content. The glycemic index (GI) measures how quickly a food item raises blood sugar levels. Foods with a high GI can cause rapid spikes in blood sugar, which is less desirable particularly when you are managing insulin requirements and type 1 diabetes. On the other hand, foods with a low GI have a slower impact on blood sugar, making them a better choice.
Additionally, the fibre content in sweet potatoes aids in helping to maintain steadier blood sugar levels. Fibre slows down the digestion and absorption of carbohydrates, preventing sudden blood sugar spikes. This feature is particularly helpful for those living with diabetes, as it can support better blood sugar control.
While sweet potatoes can be a part of a diabetes-friendly diet, it’s important to consider portion control and including lots of whole foods in your meal planning. You can read more about this in the article below
Explore the potential benefits associated with eating more whole foods, and learn tips on how you can incorporate more whole foods into your diet.
The Health Benefits of Sweet Potatoes
Sweet potatoes don’t just make a tasty side dish; they are also packed with nutritional goodness. Some of their key health benefits include:
Rich in Vitamins: Sweet potatoes are abundant in vitamin A, which is essential for eye health. They also contain vitamin C, a powerful antioxidant that supports the immune system.
High in Fiber: Sweet potatoes are a good source of dietary fibre, which aids in digestion and helps maintain a feeling of fullness.
Medium Glycemic Index: Sweet potatoes have a lower glycemic index compared to white potatoes. So despite their higher sugar content, the extra fibre in a sweet potato helps to lessen the impact on blood sugar levels. This quality makes them a valuable addition to a diabetes management toolkit.
Antioxidant Power: This root vegetable contains various antioxidants, including beta-carotene
Higher in Calcium – Sweet potatoes have 3 or 4 times more calcium than white potatoes.
Counts as one of your 5-a day – A white potato is not considered as one of your 5-a- day according to NHS as we tend to eat potatoes as a replacement to other sources of starch, such as bread, rice or pasta. But a sweet potato does count.
What you will need to make paprika roasted sweet potatoes
- Nutritious root vegetable packed with essential nutrients and fibre
- Medium GI so will be slower to digest and kinder on blood glucose levels
Extra Virgin Olive or Rapeseed Oil
- Use whatever oil you prefer.
- I tend to use either extra virgin olive oil for its healthy properties or rapeseed oil which is lower in saturated fat.
- Both are great for roasting
- My favourite kind of paprika full of wonderful smokey flavours
Salt & Pepper
- Essential seasoning
How to make Smoked Paprika Sweet Potatoes
In this recipe, I oven-roast the sweet potatoes. Roasting sweet potatoes is a straightforward process.
Start by preheating your oven to 220°C / 200°C fan. While the oven is heating, wash your sweet potatoes and pat dry with a piece of kitchen paper. You can peel your potatoes if you wish but I prefer my sweet potatoes with the skin on for extra flavour and fibre.
Half the sweet potato lengthways and then slice into even lengths to form wedges. How many you get will depend on the size of your sweet potato.
Next, in a large bowl mix the oil and smoked paprika with the salt and pepper. Toss the wedges in the bowl to ensure an even coating.
Spread the wedges in a single layer on a baking sheet or roasting pan lined with parchment paper. This prevents overcrowding, ensuring they roast rather than steam. Roast for about 30-40 minutes, flipping them halfway through, until they are crispy and tender. The exact cooking time may vary based on your oven’s performance, so be sure to keep checking on them.
Top Tips for Roasting the Perfect Sweet Potatoes
To achieve the perfect crispiness
- Make sure not to overcrowd your baking tray. Each wedge should have enough space to ensure that they roast rather than steam in the oven.
- You can also use a wire rack on the baking sheet to allow air circulation beneath the wedges.
- Don’t forget to flip the wedges halfway through the roasting process for even browning.
Keep the skin on when roasting sweet potatoes
- Keeping the skin on sweet potatoes is not only convenient but also nutritious. The skin is a good source of fibre and essential nutrients like vitamin A.
- When roasted, it adds a delightful texture to your dish and enhances the overall flavour.
Serving suggestions for your smoked sweet potatoes
Smoked Paprika Sweet Potatoes can be served in various ways, making them a versatile addition to your meals. Here are some of the ways we enjoy these wedges:
1. Dipping Delight: Serve your wedges as a snack with an assortment of other vegetables and dipping sauces. Classic choices include ketchup, mayo, or aioli, but you can also get creative with yoghurt-based sauces or hummus.
2. As a Side Dish: Smoked Paprika Sweet Potatoes make a fantastic accompaniment to a variety of main dishes, from complimenting your Mexican or Burger night to enhancing a roast chicken dinner. They can add an extra diabetes-friendly touch to your dinners.
4. Salad Enhancement: Add roasted sweet potato wedges to your salads for extra texture, flavour, and nutrients. They pair exceptionally well with mixed greens and my roasted peppers and aubergine salad
5. Breakfast Bliss: Sweet potato wedges can be a wonderful addition to your breakfast plate. Pair them with eggs or add them to a delicious breakfast taco.
Sweet potatoes are a great diabetes-friendly choice. This is due to them having a medium glycemic index and high fibre content. The additional fibre will slow down the digestion and absorption of carbohydrates, helping to prevent sudden blood sugar spikes.
For carb-counting purposes simply weigh the portion. An average portion of 200g baked sweet potato wedges with skin and cooked using vegetable oil (according to Nutracheck) is:
- 200 g roasted sweet potato wedges = 49.4g of carbs
Please note this carb count amount per portion is based on the standard ingredients listed above and may differ depending on what you use and how much you choose to eat.