Roasted Sweet Potato Wedges with Avocado Dip

  • Posted on: January 21, 2015

sweet potato wedges 004I taught my first kids cooking class last week for 6th and 7th graders and one of the recipes we made was roasted sweet potato wedges with creamy avocado dip. The kids loved it and I hope you do too.

Sweet anda Spicy Kale Chips 044Roasting sweet potatoes gives them a nice crispness with a sweet and salty taste.  Make sure to keep the skins on the sweet potatoes- they are high in fiber, beta-carotenes, potassium, folate and iron. They serve you much better in your body than as peels in the trash can!

Sweet anda Spicy Kale Chips 057 Not only are sweet potatoes great for you but you get to dip them in one of my favorite things –avocados! Avocados add a very healthy fat to your diet and that fat actually helps you absorb other nutrients. Certain nutrients (A, D, E and K) are fat soluble meaning they need a fat to be digested properly.  Avocados are good for digestion, heart health and are anti inflammatory. Add them to salads for better nutrient absorption.

Sweet anda Spicy Kale Chips 048Aside from all the amazing health benefits of this dish, it tastes delicious! It’s a perfect after school or work snack, game day appetizer, light lunch or dinner.

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And it’s super simple. Who doesn’t like that?  If you don’t have rosemary, try thyme.  The rosemary adds a nice flavor but don’t sweat it if you don’t have fresh herbs, the sweet potatoes taste delicious with just oil and sea salt.

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I usually make sweet potato chips for my kids and when I changed the shape I wasn’t sure what response I was going to get. But as Cecilia picked up a sweet potato wedge and was about to eat it she said.” Oh ,mom, did you just cut them this way to be fun?” And then she popped it in her mouth. Phew…
I actually got the response I was hoping for.

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Roasted Sweet Potato Wedges with Avocado Dip

Prep Time: 10 minutes

Cook Time: 30 minutes

Yield: 6-8 servings

Serving Size: 5 sweet potato wedges


  • Sweet Potato Wedges
  • 4 medium sweet potatoes
  • 2 tbsp melted coconut oil, or olive oil
  • 2 tbsp fresh rosemary, chopped
  • ½ tsp sea salt
  • Avocado Dip
  • 2 avocados, peeled and pitted
  • 1 garlic clove
  • 1/2 cup cilantro
  • 1/4 cup full fat yogurt or organic sour cream
  • Juice of 1/2 lime
  • Zest of 1/2 lime
  • ¼ tsp Sea salt and pepper, more to taste


Sweet Potato Procedure:

1. Preheat the oven to 425 degrees.

2. Wash and dry sweet potatoes and cut each in half lengthwise. cut each half into 4-5 wedges.

3. Add wedges to a large mixing bowl and toss with oil, rosemary and sea salt.

4. On a large baking sheet covered with parchment paper spread the sweet potatoes evenly.

5. Roast in the oven for about 30-35 minutes, flipping them half way through. Bake until edges are crispy.

6. Add more salt and pepper to taste.

Avocado Dip:

1. Make the dip while the sweet potatoes are cooking.

2. Scoop the avocados out of their skins and place in a food processor. Add the rest of the ingredients. Pulse for about 15 seconds until dip is well mixed but not completely smooth.

3. Add salt and pepper to taste
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