Low Sodium Sweet Potato Fries and Tangy Dip #BornOnTheFarm

I am Ontario born and raised. Which means I can handle a challenging snowy winter, and I love to ski and skate, and I enjoy all four of our very pronounced and sometimes short seasons. It also means I have been to a farm many times in my life. Boy, do I know how hard farmers work. Wouldn’t trade places with a farmer for more than a day, ever!


My Mom grew up on a farm and I have heard a trillion stories. Her big family, with five brothers, and herself, all had a role to help bring their strawberries to market. Sometimes they also sold eggs door to door at neighbour’s homes. So local produce and supporting home grown farms, and businesses matters to me. And let’s be honest you can’t get fresher produce, meat, eggs, or dairy, than that grown in Ontario.

Ontario is a gorgeous place to live and we are fortunate to have a lot of farms from which we can easily buy local produce. Maybe that’s in store at your local grocer. Maybe that’s once a week at St Jacob’s Market outside Kitchener. For many years when I lived in Waterloo Region I visited St Jacob’s Market weekly. Miss that sometimes.

Perhaps, like me, you note once a week on the calendar that Friday is your day. Rain or shine every Friday you visit the market in the parking lot of a nearby mall. LOVE getting inspiration for meals from the fresh foods available at the market.

That’s my jam. Friday is a day I look forward to, from May through early October, because the fresh outdoor market at Masonville Mall in my hometown of London is open then. So, on Friday mornings, I work for about an hour, then go to fitness class and drive over to the market. The rainbow array of produce can’t be beat. There’s always a few handcrafted treats, or even wooden crafts.


Two weeks ago I started my seasonal tradition here and drove over to the nearby outdoor fresh food market after centergy ( a fitness class like body flow ). It was a super windy day and a bit cool, so the market was a bit slow. But  there were many great items there to choose from. Naturally I grabbed two batches of Ontario asparagus, because I LOVE that stuff, and so does the rest of my family. And I also purchased a variety of berries, plus fresh potatoes and sweet potatoes.

I scored two super cute and really inexpensive wooden serving platters too. Honestly, the price on those was nuts. The fridge was already loaded with tomatoes so I didn’t need any of those. As the summer months approach there will be a wider variety of produce and I can hardly wait.

At the stall where I found the sweet potatoes, the lady was very helpful and she advised me to be sure I left the skin on when cooking. Small pointers like these are another reason I like visiting a fresh produce market. You can’t beat that service.

Next week I will be hunting for beans and peas too. Those peas are a tricky one. Wish me luck. Sweet peas are only ever at the market for the shortest of times in June. Always disappointed when they are all gone.

Anyways, this week I wanted to give the fresh sweet potatoes a try here in the kitchen. It goes without saying that the rest of the produce is gone already – other than a couple of potatoes. Berries vanish faster than you can say Honey I am Home. My regular readers know I am on a low sodium diet, because I have creeping high blood pressure I’ve been monitoring for about three years. So low sodium is the rule.


Sweet potato fries also demand dip in my opinion so that’s when I looked to Gay Lea’s Nordica creamed cottage cheese for a little inspiration. The recipe follows for both products below. This dip is really good with a slight tangy flavour and it’s super easy to make. Took less than five minutes.


Low Sodium Sweet Potato Fries and Tangy Dip #BornOnTheFarm

Paula Schuck Thrifty Mommas Tips
Air fried low sodium sweet potato fries and a tangy easy dip recipe too.
5 from 10 votes
Prep Time 10 minutes
Cook Time 22 minutes
Total Time 32 minutes
Course Dinner
Cuisine American
Servings 4 - 5 servings


  • Three large sweet potatoes
  • 1 TBSP olive oil
  • 1 dash of non salt seasoning
  • Tangy Dip
  • Nordica Creamed Cottage Cheese - 1 tablespoon
  • 1/3 cup of Mayonnaise - low fat
  • 1 tbsp of ketchup
  • 1/4 teaspoon of ground chili powder


  • Wash and slice your sweet potatoes with skins on.
  • Soak for 20 minutes in a bowl in water.
  • Drain.
  • Add olive oil and stir to coat.
  • Add your non salted seasoning. Shake the fries.
  • Set your air fryer for 200 and 20 to 22 minutes
  • Add the fries into the basket and cook in your air fryer.
  • When the air fryer dings they are ready. I LOVE my air fryer. So much healthier!
  • Dip:
  • Combine Mayonnaise, with the Nordica cottage cheese and stir, then add the ketchup and the chip powder. Stir until smooth and place in a dish and serve alongside the sweet potato fries.
  • Enjoy!!
Tried this recipe?Let us know how it was!

Listen who doesn’t love French fries? We all do. French Fries are definitely NOT low sodium or healthy. Air fried sweet potato fries are not only local, but also a healthier option for you.

When you buy Gay Lea products you are also buying local. Gay Lea is a cooperative steeped in tradition. Gay Lea’s selection of cheeses are made of fresh, local dairy. Gay Lea’s story began in 1958 when a group of farmers came together with a vision to make lives better for Ontario farmers. Today Gay Lea is the second largest dairy cooperative in Canada, owned by over 1200 dairy farmers.

The Gay Lea family of products consists of many convenient cottage cheese and sour cream options. Nordica creamed cottage cheese is great for dips, fruit, lasagna, shakes and cakes. The rich and creamy Nordica 4% Cottage Cheese goes with all of your favourites. What’s more, it’s loaded with vitamins and calcium and is high in protein.

  • Gluten and nut free
  • Certified Kosher
  • Available in 250g, 500g and 750g sizes
  • only in Ontario

Sweet Potato Fries Are Easy to Make and Tasty to Share.

Sweet Potato Fries are easy to make and the family will love them. You can find fresh sweet potatoes in a lot of spots right now. Check your grocer or local market. And as far as the dip goes, it’s easy tomato and complements the air fried sweet potatoes perfectly.


Right now you can visit Gay Lea Facebook page and play the Nordicows game. Enter daily. Click on the image above to enter. There are new prizes each week!

I created this post as a paid ambassador with Gay Lea Foods and PTPA for 2017. My opinion is all my own and it is truthful. I only work with brands I love and use.

Mom of two beautiful active girls, traveller, fitness junkie, social media consultant, and keeper of the sanity.


  • Lian

    I am one of the few kids growing up who loved cottage cheese. I love this brand’s smooth cottage cheese because it no longer has the lumps and has a nice flavour. This recipe look amazing! I will be trying it out this summer.

  • jeni

    5 stars
    I am a huge fan of sweet potato fries, it’s like Thanksgiving all year round. I can’t wait to try this recipe, that dip looks amazing too! I can’t wait to try the dip, I can see it pairing with so many things.

  • Joely Smith

    5 stars
    This looks so good and truth be told I DO need to watch my sodium intake! I know we do not have to sacrifice flavor by wathcing our sodium so I will be making this!

  • Monica

    We love sweet potato fries but have never found the right dip to go with them. Definitely giving this one a try, it looks and sounds delicious!

  • Jennifer Van Huss

    5 stars
    I love Gay Lea products! They are always so fresh and make recipes tastes great! This recipe sounds fabulous! I love the idea of sweet potatoes instead of regular potatoes!

  • Sandy

    This recipe looks delicious!! I adore sweet potato fries so I’m going to have to try this. Interesting history about Gay Lea. I had no idea they were a dairy cooperative! Love the fact that they are Canadian 🙂 .

  • Olivia

    We LOVE sweet potato fries! I usually make a chipotle mayo dip, but this one sounds so good. I think I’ll try this one next time.

    • Paula

      NEXT time I am making chipotle mayo for sure. My kids are not chipotle fans – the flavour they claim is spicy. I love it though.

  • TIm B

    Sweet potatoes are great! Unfortunately I always overload them with marshmellows and brown sugar which takes away the nutritional value….but they taste so good that way!

  • Dogvills

    I love sweet potatoes. Back here, sweet potatoes are abundant, so we make fried all the time. My kids love their fries sprinkled with sugar.

  • ricci

    I have seen a lot of air fryer food lately and now I need to get one of my own! These sweet potato fries look amazing!!

  • Karlyn Cruz

    5 stars
    The sweet potato fries looks really fantastic! It would be perfect for our snack while watching movies.

  • Victoria Heckstall

    Sweet potato fries can make my bad mood changed! This is really good and yummy for sure.

  • Echo

    I have never tried an air fryer or sweet potato fries! I think I need to get on the ball and give some new things a try this year!

  • Kathy

    Those sound delicious. I love my air fryer too. It’s fun to make all kinds of things with it. I made some fries before with mine too!

  • Eloise

    I love buying local FRESH foods, it tastes so much better and feels better to eat as well… I’ll have to try making this for the next get together and I can’t wait to dip the sweet potato fires in the tangy dip. I’m sure it will be amazing, thanks!

  • Carol Cassara

    I love making sweet potato fries and it would be nice to try that dip the next time! It’s a great snack because it’s healthier than your usual french fries.

  • Farrah Less G.

    I used to live in Upstate NY i love the area but you are right if you don’t mind the snow and the cold weather. I guess you will love the area.I miss Toronto! I just recently added sweet potato on may daily diet I’ve seen a lot of tasty recipes online.

  • Lynndee

    I love sweet potatoes, but never tried making sweet potato fries. Thanks for sharing your easy recipe. Can’t wait to try it with the dip.

  • Amanda

    5 stars
    I keep hearing about this “air fryer”, I think I need to check amazon and see what I’m missing – thanks for sharing the recipe and joining in on last weeks Creative K Kids’ linky party! If you haven’t already, don’t forget to join us this week!

  • Gord

    Like you I live in London but didn’t know the fresh outdoor market at Masonville Mall existed. We will have to get out there and soon!