Description
Does zucchini have lectins? Yes, zucchini have lectins, but they can easily be removed, by peeling the skin and removing the seeds. Use this method to make the most delicious baked zucchini fries that are lectin-free and gluten-free. Serve with a garlic sauce for the perfect summer food.
Ingredients
- 2 medium-sized zucchini
- salt & pepper to season the zucchini sticks
- extra virgin olive oil
- 1 spring garlic, finely sliced, for serving
FOR THE DRY BREADING MIX
- 3 tablespoons cassava flour
- 3 tablespoons tigernut flour
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 1/2 teaspoon paprika
FOR THE WET BREADING MIX
- 3 pastured eggs
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
FOR THE GARLIC SAUCE
- 3 spring garlic sticks (the very young ones, if they are bigger use less), chopped OR about 5 garlic cloves if you can’t find spring garlic
- 4 tablespoons extra virgin olive oil
- 1/4 cup hemp milk (you can use other compliant milk but not coconut)
- 1 teaspoon apple cider vinegar (or more, to taste)
- salt and pepper to taste
Instructions
- Preheat the oven to 400F and prepare a baking sheet with parchment paper.
- Peel the zucchini, section them, lengthwise, in half. Using a teaspoon, scoop out the seeds (see photos of the process above). You will have 4 zucchini boats. Cut each boat in half and each piece into 4 sticks. You should get 32 sticks/fries. Season them with salt and pepper and put them on the side.
- Add the dry mix to a plate, beat the eggs in a bowl and prepare the baking sheet.
- Coat all the sticks with the dry mix. Then, one by one dip them into the egg mixture, then coat them with another layer of the dry mix and arrange them all on the baking sheet (Better you use two forks for this process as it will clump a lot on your hands, but either way it will work).
- Drizzle the sticks with a little bit of extra virgin olive oil (about one tablespoon, don’t worry if not all are covered) and insert them in the oven and set the timer to 15 minutes.
- Make the garlic sauce: add the chopped garlic, olive oil, hemp milk and apple cider vinegar to a blender. Blend until smooth, add salt and pepper to taste.
- In a small bowl, mix one or two tablespoons olive oil with two tablespoons of garlic sauce. Prepare a brush.
- When the 15 minutes are up, take the baking sheet out and brush each stick with some of the sauce and olive oil mixture, on all sides. Insert them back into the oven and bake for 5-7 more minutes, keeping an eye on them so they don’t burn.
- When done, add them to a serving plate, garnish with one finely sliced spring garlic, drizzle some garlic sauce and enjoy. You can also use the sauce for dipping.
Notes
If you eat dairy and you want some extra umami flavor, feel free to add some grated parmesan cheese (real Parmigiano Reggiano) to the dry breading mix. You can also use different herb and spice mixes.