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3-Ingredient Sweet Potato Wedges | Bonus: Sweet Potato Muffin Recipe

By Edited Dec 8, 2015 2 8
Left photo: Steak cut sweet potato fries | Right photo: Spicy sweet potato wedges
Credit: Left: dollen on flickr | Right: kae71463 on flickr (both photos are licensed under Creative Commons Attribution 2.0 Generic

As a big fan of Jamie Oliver's recipes, I decided to check out his YouTube channel aptly named Food Tube. 

Since I enjoy watching men cook (or clean), I had to watch whatever Tim Shieff[1] was creating. Mr. Shieff is an athlete, world champion freerunner, and vegan. 

Wondering what a freerunner is? I did too.

A freerunner is like a street acrobat who uses the environment as an obstacle course, similar to parkour. Freerunning is the "fluid" expression of oneself in the world without limitations of movement. Too bad I have a bad knee - ha.

When I saw how easy Shieff's sweet potato wedges were to make, I knew I had to try them. What's more, I was tickled to find out that a good quality apple slicer makes it even easier to prepare them.

Up next, enjoy watching Tim 'Livewire' Shieff cooking and his acrobatic stunts in the kitchen.

Roast Sweet Potato Wedges

Presented by Tim 'Livewire' Shieff

How to Choose the Best Sweet Potatoes

China is by far the leading producer of sweet potatoes in the world. However, I wouldn't advise purchasing sweet potatoes from there given the lack of radiation testing by both the FDA and CFIA since 2012.

In the U.S., sweet potatoes are usually cured by allowing the roots to dry before storing them at 85 - 90 degrees F (29 - 32 C) at 90 - 95% humidity for 5 to 14 days. This allows the periderm of the roots to heal which helps retain flavour, nutritional value, and longer storage times. These sweet potatoes will keep for at least a year.[4]

The best tasting sweet potatoes tend to be a uniform orange colour and not too large. Plus if they are too large, I can't use the apple slicer on them. Up next is a quick overview (only 25 seconds).

Roast Sweet Potato Wedges

Serves: 4 | Prep: 10 mins | Total: 45 mins

Other cooks[2] (including myself) recommend using a high quality extra virgin olive oil instead of flaxseed oil. Flaxseed oil oxidizes quickly and decomposes at high temperatures. It's best used on food after cooking.[3]


4 sweet potatoes
1/4 cup extra virgin olive oil (about 1 tbsp. per potato)
1 tsp. (heaped) of paprika OR ground cumin
Optional: salt and pepper 
Adjust oven racks if need be to ensure potato wedges will roast in the center and preheat to 392 F (200 C). Line a cookie sheet with parchment paper or set out a roasting pan nearby.
Wash and scrub sweet potatoes. Leave skins on or peel if desired. Slice lengthwise into wedges and/or use an apple slicer to cut them quickly and evenly.
Toss the wedges with oil and spice directly in a roasting pan (like Tim Shieff did) or add everything to a large bowl with a lid (or plastic wrap) and shake it about until everything is coated. Lay the wedges out in a single layer on your parchment paper-lined cookie sheet or roasting pan.
Bake for 25 - 35 mins or until golden brown. Test the thickest piece by poking with a fork (or eating it). Serve with ketchup, salsa, or any other dipping sauce you desire.

Rosle Apple Cutter

Slices like a knife through butter

Rosle Apple Cutter RoseWrites 2014-08-09 5.0 0 5

The Rosle Apple Cutter

is made of 18/10 stainless steel

Rosle Apple Cutter
Amazon Price: $37.00 $27.69 Buy Now
(price as of Dec 8, 2015)
If you are going to purchase an apple cutter, be sure to get one that doesn't have plastic handles which will snap. Rosle utensils are commercial grade quality. The reason I recommend this apple cutter is the blades are sharp - and more importantly, they remain that way. Amazon shows a video of this apple cutter in action. This product is dishwasher-safe.

Cinnamon Sweet Potato Muffins with Glaze

Credit: Jeremy Keith on flickr / Licensed under Creative Commons Attribution 2.0 Generic

Cinnamon Sweet Potato Muffins Recipe

Makes: 12 | Prep: 15 mins | Total: 30 - 35 mins

I was inspired to create this recipe from one by Christine Johnson in Taste of Home[5] magazine. I cut back on the oil and sugar and used butter and maple syrup. Also, the original recipe required self-rising flour (which I don't have) so my recipe requires baking powder and salt. Sometimes I add pecans or walnuts for variety.

This is a great way to use up a cup of mashed sweet potatoes - just be sure that there's no butter or milk added to them. You only want to use sweet potatoes in this recipe.

Sweet potato muffins

1 cup all-purpose flour (OR 1 cup gluten-free flour + 1/4 tsp. xanthan gum)
1.5 tsp. baking powder
1/2 tsp. salt*
1 cup mashed sweet potatoes (cold or room temperature)
2/3 cup maple syrup (Grade A or B Light)
1/3 cup salted* butter at room temperature (if using unsalted butter, add two pinches more salt)
1 egg
1 tsp. ground cinnamon
Optional: 1/2 tsp. nutmeg, 1/3 cup pecan or walnut halves
1/2 cup icing sugar (aka confectioner's sugar)
1 - 1.5 tbsp. unsweetened evaporated 2% milk (or whole milk)
1 tsp. butter (melted)
1/2 tsp. pure vanilla extract
1/4 tsp. cinnamon 
Ensure your oven racks are adjusted so that your muffins will bake in the center and preheat to 375 F (190 C). Prepare muffin tray by either adding cupcake liners or greasing it lightly.
In a large bowl, whisk together the dry ingredients: gluten-free flour, xanthan gum (omit if using regular flour), baking powder, salt, cinnamon, and optional nutmeg. 
In a medium bowl, whisk egg and then add mashed sweet potatoes, maple syrup, and butter. Mix thoroughly and then add to dry ingredients. Stir everything until "just combined" and fold in optional pecan or walnut halves, if desired. Or, you can sprinkle nuts on top after portioning batter into muffin tray.
Fill muffin cups 2/3 full and bake for 12 - 15 minutes or until a skewer inserted in the center comes out clean. Allow to cool 5 minutes while you make the glaze. 
In a small bowl, combine glaze ingredients and drizzle over muffins just before serving.


Aug 21, 2014 10:40am
Thank you for the Sweet Potato Recipes! I love sweet potatoes!
Aug 21, 2014 2:10pm
Aren't they great? I love them too. I had some sweet potato fries in a restaurant about 8 years ago and I always wanted to make them (but I was too lazy to cut them up). The apple slicer (a good quality one) works like a charm.

The muffins are wonderful too, I find them sweet enough "as is" so I usually don't even bother with the glaze.

Welcome to InfoBarrel and thanks so much for dropping by and commenting.

Take good care,
Aug 21, 2014 4:44pm
Rose, can I ask you how you got your Bibliography at the bottom of the page. I have two articles pending that need a Bibliography included. When I use the Reference Tab at the right, it comes up with a request for about ten things. I just need to simply put it as you did at the bottom. Thank you.
Aug 21, 2014 4:51pm
In classicalgeek's newbie guide, her last video shows you how step-by-step. The video is titled "Adding References to Your InfoBarrel Article". Here's the link (no HTML allowed in comments): http://www.infobarrel.com/A_Newbies_Guide_to_Publishing_on_InfoBarrel
Sep 1, 2014 4:34pm
I love sweet potato wedges and thank you for writing this very informative article. I did not know that China was the leading sweet potato producer in the world. I also did not know that their radiation testing was substandard. Next time, I go to the store, I will check where the sweet potatoes came from. I am looking forward to trying your other recipes. Thumbs up!
Sep 1, 2014 6:32pm
Oh, I should clarify that I did not state that China's radiation testing is substandard - it's because since 2012, the FDA (in the US) and the CFIA (Canadian Food Inspection Agency) stopped testing imported food sources for radiation, RE: Fukushima fallout.

And yeah, I really try to get vegetables into my little one (and I'm lazy) so I'm always on the lookout for easy recipes that are healthy.

Thank you so much for dropping by and commenting.
Jan 15, 2015 2:08am
I love sweet potatoes wedges/fries, but also hate cutting them (so instead I usually end up making something I can just cut chunks). I never thought to use an apple slicer though :). Thanks, great article. Those muffins look good too.
Jan 15, 2015 1:15pm
Oh, I purposely try to avoid scrubbing and peeling potatoes (hence my man-servant). But when he's not around, a good apple slicer (not one with plastic parts) cuts through 'em like a knife through butter. It's safer too.

Thanks so much for dropping by, your smiling avatar always makes my day.
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  1. "Timothy "Livewire" Shieff." Wikipedia. 9/08/2014 <Web >
  2. "Which oils or fats make the crispiest roast potatoes?." Seasoned Advice. 9/08/2014 <Web >
  3. Lynn Kerrigan "The Truth About Flaxseed Oil - Fat That's Good for You." Global Gourmet. 9/08/2014 <Web >
  4. "Sweet potato." Wikipedia. 9/08/2014 <Web >
  5. Christine Johnson "Cinnamon Sweet Potato Muffins Recipe." Taste of Home. 9/08/2014 <Web >

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