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Tamari Sweet Potato Wedges with Rosemary Recipe

These make great appetizers for dinner parties, but they’re also a great side dish. From a Traditional Chinese Medicine (TCM) perspective, tamari, with its salty flavor, is associated with the Water element and the Kidney organ, providing a blood-tonifying effect and aiding digestion. Sweet potatoes, with their sweet flavor, nourish the Earth element, tonifying Qi and Blood, stabilizing blood sugar, and offering a moistening effect. Rosemary, known for its pungent flavor, aligns with the Metal element, activating Qi and promoting circulation, while also potentially clearing dampness. When combined, these ingredients create a harmonious balance of flavors and energetics in the diet, supporting overall health. 


Makes 12 servings (¼ pound = 1 serving)



  • 3 pounds sweet potatoes
  • 2 tablespoons coconut oil
  • 1 teaspoon chili powder
  • 1 teaspoon wheat-free reduced-sodium tamari sauce
  • 1 heaping tablespoon chopped fresh rosemary



  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Wash the sweet potatoes well under cool running water. Use a brush or scrubber to remove any dirt. Rinse, drain, and pat dry. Lift any small bruises or eyes from the sweet potatoes with the pointed end of a vegetable peeler. Remove any dark or black areas.
  3. Halve the potatoes crosswise, then lengthwise, and cut each piece into four wedges. Place the potato wedges in a large bowl.
  4. In a smaller bowl, mix the coconut oil, chili powder, tamari sauce, and rosemary. Drizzle over the potatoes, and toss to coat.
  5. Arrange the potatoes skin side down in one layer on baking sheets. 
  6. Bake for 20 minutes. Turn the slices, and bake until tender, 12 to 15 minutes more. Serve immediately. 


Nutrition per serving: 123 calories; 2 g total fat; 2 g saturated fat; 2 g protein; 24 g carbohydrates; 4 g dietary fiber; 0 mg cholesterol; 61 mg sodium


Recipe by Dee McCaffrey, CDC from the book The Science of Skinny

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