If you suffer from migraines, you might want to consider adding more magnesium to your diet. It can aid in preventing migraines, and is thought to be particularly effective for women who experience severe pain during their menstrual cycles.

While you can take magnesium in supplement form, you can also get a substantial dose of it in the food you eat! Spinach, quinoa, and sweet potatoes all contain a high percentage of this mineral. Double up on sweet potatoes with this recipe for oven-baked fries, and a unique twist on homemade ketchup!

Baked Sweet Potato Fries with Sweet Potato Ketchup

(The fries will serve two, while the ketchup recipe will fill four 8-ounce Mason jars.)


For the fries:

  • 2 medium-sized sweet potatoes, cleaned and sliced into small wedges
  • 1 teaspoon olive oil
  • Pinch of salt and pepper

For the ketchup:

  • 2 tablespoons olive oil
  • 1 large shallot, diced
  • 1 teaspoon salt
  • ½ teaspoon smoked paprika
  • ¼ teaspoon chili powder
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground cloves
  • Pinch of cayenne pepper
  • 1 tablespoon tomato paste
  • ¼ cup apple cider vinegar
  • 1 14.5-ounce can puréed sweet potato (look for a brand that is BPA-free, if possible!)
  • 3 large tomatoes, chopped (you want approximately 2 cups of chopped tomatoes)
  • ¼ cup honey
  • 6 Medjool dates, finely chopped
  • 2 cups filtered water
  • (Optional) 2 sprigs fresh thyme, with leaves stripped from the stems


  1. To make the fries: Preheat your oven to 450 degrees.
  2. Place the sweet potatoes on a baking sheet, and drizzle with the olive oil. Sprinkle with salt and pepper.
  3. Bake the sweet potatoes for approximately 30-40 minutes, turning once, until cooked through and the edges are crisp.
  4. Meanwhile, prepare the ketchup. Place the oil in a large saucepan, over medium heat.
  5. Add the shallot to the pan and cook until translucent, approximately 4-6 minutes.
  6. Add the salt, spices, and tomato paste to the pan, and cook, stirring, for an additional minute until the spices become fragrant.
  7. Pour in the vinegar. Add the sweet potato, tomatoes, honey, dates, and water to the mixture, stirring to ensure that everything is combined. The mixture may seem too watery at first, but you are going to simmer all of the water out.
  8. Lower the heat to medium-low, and allow the mixture to cook for approximately 40 minutes, stirring occasionally. After 40 minutes, it should be thick and have taken on a ketchup-like consistency. You will know it’s ready when the bubbles begin to “pop” – and likely make a mess on your stove : )
  9. Remove the pan from the heat and stir in the fresh thyme, if desired. Using an immersion blender, purée the ketchup until smooth. You can also use a standing blender, but be careful when pulsing, as the hot liquid will expand, and you do not want it to explode all over you!.
  10. (Optional) Pass the blended mixture through a mesh sieve to remove any tomato seeds.
  11. Store in clean jars, in the refrigerator for up to one month.

Have you ever made sweet potato fries at home?