I’ve got a super fun recipe for ya – Sweet potato tater tots with homemade ketchup and five ingredient guacamole! This side dish pairs perfectly with a meal by the pool or backyard BBQ. It’s guaranteed to be a hit with your family and friends too.
If you read the ingredients on most of the bagged frozen tater tots in stores, like Ore-Ida, you’ll see they are fried in soybean or cottonseed oils, which are typically genetically modified (GMO) and have an inflammatory effect on the body. Then they’re made with fillers like GMO corn flour and potato starch and flavored with hidden MSG and natural flavors. No thanks!
You can make these crispy tots at home with just handful of healthy ingredients! I pretty much always have sweet potatoes in my pantry because they are loaded with nutrients and carotenoids that are fantastic for your body… and they are sooo delicious! These savory sweet potato tots are great served along with some ketchup or guacamole, both of which you can quickly whip up while the tots are baking.
- 1 large sweet potato, peeled and diced
- 1 clove garlic, minced
- ¼ teaspoon ground sage
- Pinch rosemary
- ¼ teaspoon sea salt
- 1 egg, beaten (vegan: use 1 tablespoon ground flaxseed mixed with 3 tablespoons water)
- 2 tablespoons coconut flour
- Preheat the oven to 400 degrees.
- Bring a pot of water to boil and add the sweet potatoes. Cook until a fork can pierce through but still firm, roughly 8-10 minutes.
- Place the cooked sweet potato and remaining ingredients in a food processor and pulse until roughly combined. You do not want the mix to be completely smooth.
- Take 1-2 tablespoons of sweet potato mix and form into the shape of a tater tot. Repeat with remaining mix. Place on a baking sheet and bake for 10-12 minutes on each side or until crispy. Enjoy!
Homemade Ketchup
Have you checked out the ingredients in your ketchup lately? Sometimes we forget to consider the ingredients in simple condiments like this, but the store bought versions are usually packed with GMOs and refined sugar. The iconic Heinz Ketchup is sweetened with both high fructose corn syrup and corn syrup, along with natural flavors. This healthier version is super easy and can be made in about 15 minutes!
- 2 5½ ounce jars tomato paste
- ½ cup diced yellow onion
- ¼ cup + 1 tablespoon apple cider vinegar
- ¼ cup raw honey
- ¼ teaspoon allspice
- Pinch cayenne pepper
- ½ teaspoon sea salt, more to taste
- Place all of the ingredients in a pot over medium heat. Bring to a boil and simmer until desired thickness is reached, 10-15 minutes.
- Take the ketchup off the stove and carefully puree in a blender until smooth.
- Store in the refrigerator for up to 1 week.
Five Ingredient Guacamole
- 1 avocado, peeled and pitted
- ¼ cup chopped cilantro
- 1 lime, juiced
- 2 tablespoons diced red onion
- Sea salt and pepper or diced jalapeno to taste
- Place all of the ingredients in a bowl and mash with the back of a fork to combine. Serve with sweet potato tots for a healthy alternative to ketchup.
If you know someone who loves tater tots, please share this recipe with them! Who knows, maybe they will invite you over for some!
Xo,
Vani
I am allergic to vinegar. Wonder if I can use the lemon juice instead of vinegar.
Not sure if that will taste the same! If you try it – let us know how it turns out.
I think I’ll try the lemon juice too. My wife uses vinegar to clean the toilet and ever since then, it’s not so appetizing. She also knows how much the kiddos loves tater tots but feels guilty buying them because the store bought ones are so stinkin bad for you! Thanks for this.
Vani, I have followed you with interest for some time now. About 1 month ago I decided to eat as much organic as possible.I found a local organic farm that delivers very close to me. It has not been difficult at all. I watch people go through the grocery lines now and I cannot believe what people put into their bodies. It seems almost ethically wrong. I feel better. I lost some of the weight I have been caring, I sleep better and I feel healthy. I can’t wait to try some of your new recipes. Thanks for your inspiration. I hope more people will latch onto taking care of their bodies as much as they take care of their homes or cars. We get one chance with this body and we need to honor it. Thank you thank you thank you. happy Canada day to all of your Canadian followers!
Linda, your story resonates with me as mine is similar as of 2012 starting out by losing 60 (SAD) lbs!!, which I have maintained for the most part:) Feel awesome, lots of energy and just like you, feel bad for those around me who 1) shun me for wanting to tell them about my ‘secret’ and 2) continue to complain about their aches and pains (especially gut related) without wanting to accept and change their diets. Ultimately, we are all on our on course and cannot redirect others without their wanting it. I just sow seeds and show by example.
Keep up the great journey; you’ll love every mouthful!
Linda and Ellen – Thanks for sharing your stories! Keep up the great work!!!
The only sweet potatoes I could find are smallish. Any estimation in cups how much sweet potato for this recipe?
Thanks!
Please start a food delivery service or a food brand?? No way I have time to make all this stuff:))
I make these but roast the potatoes instead of boil. My family is not big on raw onions, but adding a diced tomato to the guacamole is another twist and gets us some red food. 🙂
There are also recipes to make tots with mashed cauliflower, too – and my son who decided not to like cauliflower recently thinks they’re delicious.
Love your healthy ideas, food babe!
could you make these in an air fryer? thanks!