Last summer my friend Mary told me that she swore by eating homemade sweet potato fries the night before a race. I decided to give sweet potatoes a try, and was pleased to discover that my stomach did well with them.
For the rest of the summer I made sweet potato wedges before each race and had an outstanding racing season. I trained hard and give my training routine 99% of the credit, but not needing to stop with stomach issues during my races certainly helped.
I packed a Ziploc bag of sweet potato wedges in a cooler for Ragnar DC last fall and ate a small serving about an hour before each of my legs. In addition to the other careful food choices I made, I seemed to be well fueled throughout the race. After telling my Ragnar Trail Appalachians team that I would be doing the same for our upcoming race, I promised to share my recipe prior to our big day.
I originally got this recipe from my friend Vel several years ago, and she thinks she got it from Cooking Light. I’ve made a few changes to the recipe over the years (mainly switching from thyme to Rosemary), but I still can’t take credit for coming up with this healthy and delicious recipe. It’s too good; however, not to share with my teammates and my readers.
When selecting my sweet potatoes, I try to find straight ones to make it easier to cut into fry shaped wedges. After a thorough washing, I cut the larger blemishes off, but leave on the high-fiber nutritious skin.
Like all of my other roasted veggies, sweet potato wedges are easy to make and require just a few ingredients.
- Sweet potatoes
- Pure olive oil (often called grilling olive oil – withstands higher temperatures)
- Fresh sprigs (or dried) Rosemary
- Coarse salt
- Freshly ground black pepper
I grow my own Rosemary for this and a few other favorite recipes. Dried Rosemary can be used, but freshly chopped has much more flavor.
After slicing the sweet potatoes into wedges, I toss them in olive oil and spread them out on a baking sheet covered with non-stick Reynolds Wrap. Once on the baking sheet, I sprinkle on the salt and Rosemary, and then grind black pepper over the wedges.
I put the sweet potatoes into a preheated 450° oven and roast for approximately twenty-five minutes, usually turning half way through. Keep in mind that larger wedges might take a few minutes longer to become crisp.
Serve fresh from the oven while hot; or as I discovered while running Ragnar, these sweet potato wedges are delicious cold!
In case you want to hang onto this simple, yet delicious recipe, I’ve made a recipe card for you to print out and file with your other favorite recipes. Enjoy!
- 4 sweet potatoes
- 3 tablespoon pure olive oil (often called grilling olive oil – withstands higher temperatures)
- 2 sprigs freshly chopped Rosemary (or 1 teaspoon dried)
- 1/2 teaspoon coarse Kosher salt
- Freshly ground black pepper
- Clean sweet potatoes, cut off larger blemishes, and slice into wedges.
- Toss in olive oil.
- Lay in a single layer on a baking sheet covered with non-stick Reynolds Wrap.
- Clean and chop Rosemary into tiny pieces.
- Sprinkle salt and Rosemary on sweet potatoes, and then cover with freshly ground black pepper.
- Roast in pre-heated 450° oven for approximately 25 minutes, turning once half way through.
- Bake longer for crisper wedges.
- Do you like sweet potatoes?
- What is your favorite summer veggie?
- Approximately how many servings of veggies do you eat daily?
Happy Running! ~ Deb