Sweet Potato Matchsticks with Caramelized Onion Dip by Jesse Bluma

Sweet Potato Matchsticks with Caramelized Onion Dip

This recipe for sweet potato matchsticks is a great way to elevate your dishes and a fun way to include good food into your diet.  Sharing ideas together, like this recipe, is essential to better enjoy the process of doing anything and the final product.  Sweet potatoes add flavor and nutrition (no fat, no cholesterol,  and a good source of fiber, and vitamin A) to dishes, adding that salty sweet flavor to soups, sandwiches, salads, and more.  Homemade sweet potato fries are less expensive than in restaurants and you can create your own personalized flavors.



3 sweet potatoes (Not yams.  Sweet potatoes are typically orange, while yams are black with white flesh.)

Broth, wine, or butter

Curly-leaf parsley

1 cup Greek yogurt

Sea salt

Yellow onion

Preheat oven to 425 degrees Fahrenheit or 218 degrees Celsius..

Wash and dry sweet potatoes.

Cut sweet potatoes:  
Cut each potato in half, crosswise (not vertically).
Cut potato halves lengthwise (vertically) into 1/4 inch pieces.
You will then have more stable pieces or planks from which to cut the matchsticks.
Remember to keep your finger tips away from the blade of the knife.
Take each 1/4 inch plank or a couple planks stacked, then cut planks lengthwise into 1/8 inch matchsticks.

Transfer to a large bowl, add 1 tablespoon olive oil, and 1 teaspoon sea salt.

Stir to coat the matchsticks well.

Line a baking sheet with parchment paper.

Transfer matchstick to baking sheet in a single layer.  (You may have to bake in batches.)

Bake in oven for 15-20 minutes.  (Check through oven window to ensure no burning.)

Serve warm.


Preheat a large skillet to medium-high temperature.

Peel and dice an onion into even size small pieces.

Place 2 tablespoons olive oil into the skillet.  (*Note:  The oil is ready when it ripples.)

Add in the diced onion.  

Stir in a pinch of salt.

Continue to stir until onion turns darker in color and is nicely browned.

At the end, add in a small amount of broth, wine, or butter to deglaze the pan.  The broth, wine, or butter will evaporate, allowing the onion to be loosened from the skillet with a wooden spoon.

Wash and pat dry parsley. 

Mix 1 cup Greek yogurt, 1/3 cup caramelized onion, and 3 tablespoons snipped parsley.

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Photo Credit:  mssweetpotato.org

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