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Baked courgette fries with an almond cauliflower crust

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Still chewing everyone’s ears off about how good good these baked grain free courgette fries with an almond cauliflower crust taste.

Who doesn’t love a comforting fry? Being northern i’m quite partial to a good chip as we call it up there but with white potatoes out of the question these days i’m always on the look out for healthy vegetable alternatives to satisfy my fry cravings.

Dr Cordain has a wonderful article explaining why potatoes are not good for health if you’d like to read more. Essentially our waxy white friends rate highly on the Glycemic Index which when consumed causes spikes in blood sugar levels. The saponins found in white potatoes cause holes in the gut lining which is why so many autoimmune conditions exist today.

Kohlrabi, celeriac, carrots, broccoli stalks and beetroot all make great fry alternatives. Sweet potatoes too, but they’re too starchy for me…boo! Fries don’t have to be unhealthy, fried in lots of vegetable oil so stay tuned for more of my baked alternatives coming your way soon.

Today I turn my hand to the humble courgette or zucchini as it’s also known. Courgettes are very low in calories, providing just 17 calories per 100g so if you’re looking to lose weight they’re dream food! They contain no cholesterol, and if you eat the peel they’re full of fibre so helpful if you suffer with constipation and IBS.

Whilst simple courgette fries roasted in extra virgin olive oil with a sprinkle of pink himalayan salt are delicious, today i’m in a playful mood and wanted to pimp them up. So here you have it, a nutritious mildly nutty grain-free coating to add extra flavour to one of my favourite fries.

Dunk these grain free courgette fries in a pot of wholegrain mustard mayonnaise for zucchini heaven. Please don’t bypass a dip, it’s what makes them delicious. I kept the seasoning neutral today so you can add your favourite dip, but feel free to add your favourite spices or a bruschetta mix to the coating for extra flavour. If you’ve never had homemade mayonnaise before, and especially one made with extra virgin olive oil, it’s going to change your life. Get your killer heels on, these fries and that mayo make me want to do a happy dance all round the kitchen!

Serves 2-3 

Ingredients

  • 3 courgettes (650g)
  • 1 cauliflower (680g of florets)
  • 2 eggs
  • 100g of ground almonds
  • 2 heaped tablespoons of coconut oil or extra virgin olive oil
  • Pinch of salt
  • 15g of parsley (chopped)
  • 1 tablespoon of paprika
Wholegrain mustard mayonnaise
  • 1 egg yolk
  • 1/2 tablespoon of wholegrain mustard
  • 130ml of extra virgin olive oil
  • Pinch of salt

Method

Preheat the oven to 200C and cut the courgettes up into chunky fries.

To prepare the coating, remove the stalk from the cauliflower and blitz in a high speed food processor using the S blade for a few seconds until it resembles a fine rice consistency.

Prepare 3 bowls for the coating; 1 with egg (whisk the eggs together with a little salt), 1 with the ground almonds and 1 with the cauliflower rice (season with your chosen oil, chopped parsley and a pinch of salt).

Now it’s time to get dunking… dip each courgette fry in egg, almonds and cauliflower in that order.courgette fries

When ready, place on a wire rack, sprinkle with paprika and bake in the oven for 35 minutes, turning the fries mid way through cooking, until the coating turns golden and slightly crisp.

For the mayo

Separate the egg yolk from the white.

Add the yolk to a high speed food processor with 1 tablespoon of extra virgin olive oil and the mustard. Keeping the processor on a continuous slow speed, drizzle the rest of the olive oil little by little until it thickens to a dipable consistency. Add a pinch of salt to taste.

Allow the grain free courgette fries to cool slightly, scatter with fresh parsley and dunk away. I also love them cold.

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