DIY fat-free Sweet Potato Fries + "Catch-Up" Ketchup

reading time: ca. 1 min

Preparation time: 40 mins
Main ingredients: sweet potato, potato, tomato, arugula
difficulty level: easy
serves: 2
suitable for: vegan, oil-free, lactose-free, gluten-free, nut-free, paleo, and delicious "even so"

Hey there, surprise post! For the next for weeks i'm going to upload a blog post on Friday as well - just because i have semester break and am finally through with my term papers, just the final touch is missing and then i'm clear of work! And because i've been making so many fun recipes that i want to share, i'll take the opportunity to post 3 times a week instead of 2. 

So here's the first Friday's food post: DIY homemade fat-free Sweet Potato chippies with vegan, sugar-free "Catch-Up" Ketchup! Yeah... I made up the Ketchup from scratch, so i hope i get all the ingredients and their amount right :) 

Here we go!


Sweet Potato
Potatoes (organic if possible!)

"Catch-Up" Ketchup
handful-sized bunch of fresh arugula
4 sundried tomatoes (soaked in vegetable oil)
small handful of fresh cherry tomatoes
small handful of green olives
2-3 tsp tigernut flour (not mandatory)
juice of 1/2 lemon
1 tsp tomato paste
pepper, salt, oregano

Optional seasoning:
Salt and pepper
Rosemary, dried
Oregano, dried
Red bell pepper powder
Garlic powder
Olive oil


Preheat the oven to 200°C (400°F) and line a baking or roasting tray with parchment paper.

For the potatoes: If you're using non-organic potatoes, peel the skin off. If using organic potatoes (which i do 95% of the time because like carrots they grow directly in the soil and therefore absorb the minerals from their subterranean habitat), scrub them well and leave the skin on.

For the sweet potatoes: you can leave the skin on! It's very soft. Clean well though.

Cut your (sweet) potatoes into wedges lengthwise. The thinner you cut them, the faster they are going to be ready. Spread on baking tray and sprinkle with herbs like rosemary, thyme, oregano, pepper, salt... Try adding no oil - as you would normally do - because it works just fine without any oil! And the "catch-up" will be your source of a healthy amount of fats :) 

In the preheated oven, bake for around 30 minutes (maybe longer) or until they are lightly browned, crisp outside, and tender inside. In the meantime, prepare the "catch-up", see below.

For the Ketchup:

Combine all listed ingredients in a bowl or food processor and blend, using the processor or an immersion blender until it forms a thick creamy dip.

Serve your gorgeous (sweet) potato wedges with your homemade healthy "Catch-up" ketchup, vegan sour cream, vegan Feta cheese, peanut butter, avocado (guacamole) or hummus. Trust me, this is GOOD. And super easy!

Other filling lunch recipes you might enjoy:
DIY Potato Fries (low-fat, low-sodium)
Oven Baked Carrot Fries
Pumpkin Fries & other pumkpin recipes


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