We are not big football fans in our house, (basketball has always been our game of choice) and if it was not for the fun food, football season would pass us by without notice. Since theSuper bowl is the football weekend of all weekends, it seems fitting to join in on the festivities, at least the food part. So, if you are looking for a healthy, gluten-free snack, that tastes delicious and not healthy or gluten-free at all, this is for you!
Zucchini – because you can dress them up and take them out! Coated and fried they are the bar food champions. This is a much healthier version that tastes just as good, if not better.
Plant milk – I like to use Soy but any plant-based milk will do. I would suggest that it be sugar-free. No vanilla flavoured milk for these fries.
Gluten-free flour – Even if you are not gluten-free, I find, that using gluten flour bakes these fries up crispier than regular flour. You can use regular all-purpose flour if you prefer.
Nutritional Yeast - Nooch as many call it, has been around since the Egyptians were building pyramids. Fortified it is full of B vitamins, including B12, which can't be found in a nonanimal source, so it’s a great way for anyone eating plant-based to get their B’s in. In this recipe, 3 tablespoons will give you about 13 grams of protein and about 7 grams of fiber with no sugar, cholesterol, or sodium. Along with its great nutty, cheesy flavour, it's actually good for you! For this recipe, we are using it for its cheesy flavour.
Garlic – If you have made any of my recipes you know that I am a big fan of fresh garlic, but there are times when powdered is preferred. In the flour mixture, a dry powder is best so that it does not make the flour clumpy.
In the dipping sauce, fresh is best for flavour but ½ teaspoon of powder will still do the trick.
Olive oil – my preference for oil is olive but vegetable or avocado will work.
If you are oil-free you can omit it.
Mayo – My preference for vegan mayo is Hellmann’s Vegan Mayo but any vegan mayo will do.
Lemon – I have used both freshly squeezed and real lemon from the bottle and I find that both are good.
Zucchini Fries
Ingredients
4 medium zucchinis
1 cup plant-based milk
1 cup gluten free flour
½ cup gluten free bread crumbs
½ cup nutritional yeast
1 tsp garlic powder
1 tsp onion powder
½ tsp salt
1 tbsp olive oil to drizzle
Dipping sauce
½ cup vegan mayo
1 tbsp fresh squeezed lemon juice
1 garlic clove (pressed or finely chopped)
Salt and pepper to taste
Instructions
Preheat oven to 425°F
1. Pour milk in a bowl and set aside. In shallow bowl or dish combine flour, bread crumbs, nutritional yeast, garlic powder, onion powder and salt, set aside.
2. Wash and pat dry zucchini. Cut off ends and cut in half width wise, then slice each half lengthwise into 4 pieces of thick cut fries.
3. Dip zucchini sticks into milk, then into flour mixture until fully coated and place on a parchment lined cookie sheet. Make sure they are not touching so they cook evenly all the way around.
4. Drizzle with olive oil and bake for 20-30 minutes turning them over halfway through.
5. Meanwhile, in a small bowl, whisk together mayo, lemon juice, garlic, salt and pepper and set aside.
6. Serve fries immediately
Enjoy!
**Tip**
If you would like your fries thinner and crispier, cut 8 fries per each half zucchini.
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