Baked Avocado Fries With Cumin Garlic Mayo
Treat Your Heart And Eyes To A Side Of Healthy Baked Avocado Wedges
Whip up a batch of crispy baked avocado fries instead of the traditional white potato ones the next time you get a craving for french fries. Avocados are super good for your heart and eye health, full of healthy fats which help lower your cholesterol and are a great source of vitamin A.
I make these fries at least once a week served with a side of yummy cumin garlic mayo dip that tastes amazing with the avocado wedges. I have even converted a few "ewww....I don't like avocados" naysayers including my daughter, though I did trick her into trying them at first. It was close to St. Patricks day and I told her we were having "green mozza sticks" made with colored cheese just for fun. She loved them and I waited until she was licking her fingers clean before I told her the truth that she was actually eating good-for-you baked avocado fries.
Key Ingredients You Will Need
1. Avocados: You will need two ripe ready-to-eat avocados. When they are ripe, they will yield to gentle and firm pressure, but if they feel squishy, they are overripe. If you are buying avocados ahead of time, choose unripe and firm ones. They usually have a lighter green skin (but not always). Leave them sit on your counter for a couple of days to ripen or place them in the fridge to slow down the ripening process if necessary. Ripe avocados should be eaten within 1-2 days before they start to become mushy.
2. Bread Crumbs: I love using Panko bread crumbs in lieu of regular crumbs because they make a super extra crunchy coating. Panko bread crumbs are flakier and larger than regular bread crumbs and the airy Panko crumbs don't absorb much oil. They crisp up perfectly and make an excellent crunchy topping and coating for just about everything.
3. Mayonnaise: To make these baked avocado fries vegan friendly, use an egg-free vegan mayo in the cumin garlic dip. This vegan mayo is just as creamy and zesty as the original and it is rich in healthy, mono-saturated fats.
4. Garlic: I always keep a jar of crushed garlic in my fridge to have on hand when I am out of fresh garlic, my garlic is all shriveled up, or when I am feeling plain lazy and I don't feel like dirtying the garlic crusher.
5. Cumin: These baked avocado fries taste amazing dipped in an aromatic and earthy cumin garlic mayo aoli. The cumin spice is also good for you, boasting many health benefits ranging from the relief of common health symptoms to prevention of disease.
6. Oil: I use Pam olive oil cooking spray to lightly mist the coated avocado slices instead of brushing on oil from a bottle. This cuts down on the added fat calories and keeps the crumbs light and airy. Too much oil would make these heavy and too rich to eat.
7. Eggs: If you are vegan, you can replace the egg with an egg substitute. Mix 1 1/2 tsp with 2 tbsp water to equal 1 egg.
The Best Way To Remove The Skin Of An Avocado Is To Peel It With Your Fingers
The Dark Green Flesh Closest To The Peel Contains The Most Nutrients & Vitamins
How To Make Avocado Fries
Remove The Pits And Slice The Avocado Halves Lengthwise Into 6 Strips Each
Triple Dip The Avocado Slices. Dredge Them In Flour, Dip Them In Egg And Coat Them In Panko Bread Crumbs
Place The Coated Avocado Slices On A Wire Rack On Top Of A Foiled Lined Baking Sheet. Lightly Mist The Fries With Olive Oil Cooking Spray.Turn Them Over And Spr
Bake In A 425F Oven For 15-20 Minutes. Serve Piping Hot With A Side Of Cumin Garlic Mayo
The Bread Crumb Coating Is Crunchy On The Outside While The Avocado On The Inside Is Creamy And Delicious....Mmmm!
Baked Avocado Fries And Garlic Cumin Mayo Recipe
Ingredients
- 2 avocados
- 1/4 cup flour
- 1 egg plus 1 tbsp milk or egg substitute
- 1/2 cup Panko bread crumbs
- Salt & pepper
- 1/2 tsp garlic powder
- 1/2 tsp cayenne pepper
- Olive oil cooking spray
- 1/2 cup vegan mayo
- 1/2 tsp cumin
- 2 cloves crushed garlic
- 1 tbsp lemon juice
Instructions
- Preheat the oven to 425F. Line a baking sheet with foil and place a wire rack on top.
- Cut the avocados in half. Remove the pits and gently peel the skins off with your fingers.
- Slice each avocado half into 6 horizontal strips.
- Set out three bowls. Place the flour in the first bowl, the egg and milk in the second bowl and the Panko bread crumbs, salt, pepper, cayenne and garlic powder in the third bowl. Beat the eggs lightly with a fork and stir the bread crumb mixture until combined.
- Place the wedges on a wire rack and lightly spray with Pam cooking spray. Flip them over and spray the other side.
- Bake them in the oven for 15-20 minutes, until they are golden and crispy.
- Serve immediately while hot with a side of cumin garlic mayo.
- Makes 24 avocado fries.
- Make The Dip:
- Combine mayo, cumin, crushed garlic and lemon juice in a small dish and mix well. Cover and place in the fridge until you are ready to use. Make this dip ahead of time...the longer it sits, the more the flavors develop and become aromatic and yummy.
Avocados Are Very Healthy For You!
* They are a source of 18 essential amino acids .
* Avocados are rich in omega-3 fatty acids which help protect against heart disease.
* They are a natural anti-inflammatory.
* Avocados are loaded with cartenoids, vitamin A and vitamin C.
