food to glow

feel good food that's good for you

Korean Sweet Potato Wedges // food to glowI don’t know if you anthropomorphise food, but I think of sweet potatoes as humble sorts of chaps. The chaps who turn up for work and don’t raise a fuss, just quietly get the job done. An essential job done.

In terms of American football (bear with me), I see these jolly orange tubers, with their rough skins, as fullbacks or tightends, the backbone of the offensive team – letting the more delicate quarterback (the star, generally) do his thing.

And the star of the team most definitely would be a delicate curly kale or a creamy-curded cauliflower. Both of these vegetables tend to dictate the tone of the team/recipe with their not too subtle tastes.

These two veggies have received much glory and attention over recent years, but if you look at as many recipes as I do you may see that sweet potatoes feature in a high proportion of them. The healthy ones, at least. But somehow they aren’t show-offs about it. They heroically hold up other flavours and textures with their sturdy structure and simple taste.

Korean Sweet Potato Wedges // food to glowSweet potatoes can be sweet (doh), they can be savoury; they can be gratinated (Kalyn’s Kitchen), roasted, steamed, pureed, curried (I often switch squash for sweet potato here), baked, burgered (Tinned Tomatoes), cookied (Veggie Desserts), souped (and this is a favourite), casseroled, made into noodles, salads, and pastries (this one too), and even stir fried. Some people even like them in smoothies. (Reboot With Joe)

And of course, we all like them as wedges. (I also like them with smoked paprika and cumin seeds.) Well, most of us like them as wedges. Oddly, my Rachel – who likes more foods than I do (I am the pickiest in my family) – doesn’t much care for sweet potatoes. Strange child. She did however say upon eating these that they weren’t too bad for sweet potatoes. She ate four, I think. But that might have been hunger talking as I don’t think she had eaten for about 5 hours. But she loved the dip. Andrew – who will pretty much eat anything I make, except tempeh – came home late and wolfed the twice-warmed up leftover wedges, scooping them into the dip and dangling over some of the pickled mango spaghetti before they disappeared forever. In about 20 seconds. He hadn’t eaten for about 6 hours, but I don’t think it was sheer starvation on his part. And no, I don’t intentionally starve my family so that they love my cooking. Really.

As for the awkward football analogy, it is my way of introducing them as a possible NFL Super Bowl XLIX snack. It will be on too late for all but the most die-hard UK fans (of which I am not), but it is easily made, and does reheat if you make them ahead. The dip and mango thingy will keep just fine for a day or two. I hope to post on healthy Super Bowl snacks very soon.

The Korean vibe is probably not unexpected from me but if you fancy otherwise, these sweet potato wedges would also be great with any chilli paste you fancy – such as this fabulous and smoky concoction from Gran Luchitos. I love this paste so much and would never hope to replicate it. And no one is paying me to say this.

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P.S. I had this as my Jumpstart 2015 breakfast/lunch today. I am a bit under the weather (something I picked up on the plane), and haven’t really eaten in a few days, so this is helping to perk me up a bit. Basically it is a small frozen banana (I keep a stash of ‘on-the-turn’ ones in the freezer that might have previously been made into banana bread), some almond milk, best vanilla extract, 1 tbsp of chia seeds and a handful of frozen raspberries. Mindful of the two extra teenaged girls slumbering in the next room, I blended it for a mere 30 seconds in my Froothie Optimum 9400. Just what I needed to help me write this post!

Are you an American football fan? Who is your team? What will you be eating during the game? And, do you give foods human attributes? Or, is that just me!

Korean Sweet Potato Wedges // food to glow

Korean Sweet Potato Wedges with Pickled Mango Spaghetti and Avocado-Lime Dip

  • Servings: 4-5 as a snack or side dish
  • Difficulty: easy
  • Print

Change out the Korean pepper flakes for dried chipotle flakes or a mix of smoked and hot paprika if you like. Or use a bought chilli paste. I like Korean pepper flakes as they are flavoursome rather than hot. 

  • 2 medium sweet potatoes, scrubbed
  • 2 tbsp Korean pepper flakes (these are more fragrant than hot)
  • 1 1/2  tbsp oil of choice
  • 1 1/2 tbsp honey, maple syrup or yuzu honey tea (a kind of Japanese marmalade)
  • 1 1/2  tbsp lime juice

Pickle: 1 firm mango (peeled and stoned); 1 tbsp rice vinegar; pinch of salt

Dip: 3 tbsp  coconut yogurt or Greek yogurt; 1/2 large, ripe avocado; 1 tbsp lime juice; handful rough chopped coriander leaves/cilantro – about 1/4 cup; pinch of salt (optional)

Preheat the oven to 180C/350F. Line a tray with baking parchment or spray with oil spray.

1. Slice each sweet potato into wedges – I got 12 from each of my potatoes.

2. Mix together  the pepper flakes, oil, honey  and lime juice in a medium bowl. Toss the potatoes in the mixture, and take each wedge and pat onto any bare bits. Lay each wedge onto the lined baking sheet. Bake in the preheated oven for 20-25 minutes, covering loosely with foil if they look to be burning.Korean Sweet Potato Wedges // food to glow

3. Meanwhile, finely shred the mango into a bowl – I used my spiraliser – and toss the shreds with the vinegar and salt. Set aside.

4. Pop all of the dip ingredients into the bowl of  small food processor or what I call a mini chopper, and blend until smooth, with flecks of green from the coriander. Scrape the dip into a bowl.

5. Serve the warm and mildly spiced sweet potato wedges with the pickled mango spaghetti and the avocado-lime dip. Lovely as an appetiser, snack, or as a side dish with grilled fish and salad/slaw.

Make A Meal Out Of It: Toss the cooked wedges, mango spaghetti,  gently warmed smoked tofu, lightly wilted greens (such as baby spinach) and some toasted seeds together. Drizzle over the dip, perhaps thinned with a bit more lime or some water.

Over Do It. Healthily: Make double the amount of potatoes and add into the week’s meals – say, tacos, chilli or even omelettes. Roasted sweet potatoes are great to have as a quick healthy nibble if you get peckish between meals, too – fibre-rich and blessed with loads of antioxidants, especially beta-carotene and vitamin C.  

Korean Sweet Potato Wedges // food to glow

 

52 thoughts on “Korean Sweet Potato Wedges with Quick Pickled Mango + Avocado-Lime Dip

  1. alexvrince says:

    Reblogged this on an everyday life blog.

  2. Anita Menon says:

    Innovative recipe ideas! Love the mango spaghetti. Sounds very very novel

  3. All of these flavors sound divine! And what beautiful pictures!!

    1. Cheers for the nice comment. I wasn’t happy with the pics (it was so dark that day!) but I’m glad you like them.

  4. Heidie Makes says:

    Wow! This looks absolutely divine! 🙂

  5. Spiralizing a mango! I don’t know why it didn’t occur to me that you could, but it’s totally genius! I’m loving the punchy flavours in here, and the football analogy (although I must confess my interest lies more in ice hockey than in football – I am Canadian, after all) is just perfect. Looking forward to giving these a try very soon. And to try chucking all sorts of crazy things in my spiralizer!

    1. I’m interested to see what you chuck in your spiralizer, Katie. The mango is a bit awkward if it is properly ripe (it collapses a bit int he clamp/spike thingy) but mango and papaya make anything they are in fun when spiralled.

  6. Oh I love the Asian flavours in this dish! And LOL I thought I was the only one who anthropomorphosised food 😉 I adore sweet potatoes, particularly as wedges or baked “fries” – definitely keen to try this!

    1. Thanks for the reassurance that I”m not completely bonkers, Jeanne 😉

  7. Very nice! And i love your analogy on the vegetables 🙂 makes complete sense to me!

    1. I thought it would to you. And I hope you approve of the fusion approach, my fellow #fusionbabe

      1. But, of course 🙂 you are a magician xx

  8. Sally says:

    It’s just you Kellie! I might start now though. Sweet potato in a smoothie….. mmmm now that sounds really good. These wedges are right up my street. Hope you feel better soon – I’ve had guests for 6 weeks and EVERYONE had a cold… guess who’s got it now. Smoothies going down a storm.

    1. This is a late reply to your comment and I hope by the time you see this that you are feeling much, much better. I stomped around in the hills above Edinburgh yesterday and it felt so good to be out of the house. A bit breathless, but felt so fab. Btw, I actually will be experimenting with sweet potato smoothies, but not sure they will make it to the blog!

  9. I think they sound wonderful; the strips of lime are a lovely touch. And thanks for the shout-out for my sweet potato recipe!

    1. I was happy to find your recipe, Kalyn and I’m happy that you don’t mind being included on food to glow. Have a great Monday 🙂

  10. And I typed lime even though my brain was thinking mango, duh!

    1. ;-)) At least it was a proper word and part of the recipe!

  11. lizzygoodthings says:

    Great way to describe sweet potatoes… we love them here at The Blue House! Lovely recipe, Kellie.

    1. Thanks, Liz. I don’t know how appealing something like this would be to you just now though. Using an oven must be like torture in your part of the world right now. 😉

  12. Deena Kakaya says:

    This post made me chuckle. My chaps aren’t this crisp looking or vibrant but I would really like them to, so I’m definitely making this next week. Any mango spaghetti. Love how clever you are xx

    1. 🙂 Not clever, but definitely a keeper of an idea for other recipes.

  13. Emma says:

    Kelli, I made this last night , it was so delicious , thank you again for the wonderful inspiration you give me. Love Em x

  14. ann says:

    Asda have sweet potatoes at 64p per kilo this week! Definately a good choice.

  15. I really need to get some of the Korean chilli as I was given a Kimchi cook book for Xmas and have seen lots of lovely ideas and this recipe sounds like something I would love, especially pairing the sweet spicy potato with a sharp pickled mango. Great idea 🙂

  16. 101DELICIOUSREGRETS says:

    I gotta try this out myself!!

  17. Mmm, the humble sweet potato. It makes a very regular appearance at my house, so naturally I love your creative recipe, especially because you pair lime and spice with the sweet potato and this mango and avocado lime dip looks particularly good. Love a good pickled component. Feel better soon Kellie!!

    1. Thanks so much, Katie. The dip can go with so many things

  18. Just made this for a pre cinema supper – its packed with flavour and colour – just what you would expect from Food to Glow 🙂 Happy family, thank you .

    1. Yay!! Thanks for the feedback. What chilli did you use? Korean pepper flakes, harissa,..? And, what film? We saw The Theory of Everything – brilliant, but quite emotional. We were all crying!

      1. We went to Ex Machina because I loved the look of the house in Norway that it was set in (stunning btw, the house I mean)
        Actually I used smoked paprika cos Im a bit addicted to it 🙂 and thats all I had but I can ‘taste’ the korean pepper and will get that next time. The biggest revelation was using mango in this way, brilliant, hadnt thought of doing that before so thank you!

  19. Oh my goodness Kellie I actually have all of this stuff and I was making sweet potatoes tonight anyway – definitely going to spice up my evening meal now 🙂

    1. Let me know if you made them and how they were for you, Becs. I love your enthusiasm for the recipe. 🙂

  20. stateeats says:

    Hi Kellie – I am always looking for Korean inspired dishes and these look superb! – Kat

    1. Wonderful. I hope you have a look through my Index as I have a number of others – savoury carrot pancakes, japchae, a crazy grilled cheese and probs some others I can’t remember now. 🙂 Thanks for commenting. I appreciate it.

  21. tastetingle says:

    Gorgeous photo! Looks delicious ❤

  22. Hi, I am new to blogging and wordpress but adore all the flavour combinations here. And making spaghetti from the mango is genius!

    1. Welcome to WordPress. I hope you find blogging rewarding and fun. Thanks for stopping by. Best wishes, Kellie

  23. These look so good – such vivid photos! Love the sound of your avocado dip 🙂

  24. Hmm I never thought to combine sweet potato and lime. Sounds interesting, thanks for the cool recipe!

  25. gewanita says:

    That looks awesome! I currently live in Korea but never thought to try anything fancy like this with the sweet potatoes I see all the time here. Will give your recipe a go soon!

    1. Thanks so much. I am very flattered at your opinion. And I must say I stopped by your blog and your latest post is so interesting. Anyone interested in what you can get up to in South Korea, go see it! PS lovely Instagram too. 🙂

  26. I am in love with the way you combine flavours. So, so tempting!

  27. Shannon says:

    You are amazing. No reply necessary. Cheers!

    1. :-)) We love these so much. Well Andrew and I do anyway. Not so sure about Rachel. She isn’t keen on sweet potatoes. Silly girl!

  28. I’m happy I discovered this blog (followed it already!), I might need to activate my kitchen (I haven’t used it in a while) to try out your recipes. Thank you. 🙂

  29. sierracrafts says:

    Can’t wait to make this. The ingredients chosen compliment each other. The colors themselves make it appealing to the eye.

If you have time, I would love to hear from you. Thanks so much!

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