Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad
Do you hunger for French fries? That craving for fatty, fried foods may be a signal that your body needs to consume just that: fat! But not all fats are created equal. Our Baked Crusted Avocado Fries are truly the best of both worlds–they are everything you crave about French fries combined with everything your body craves about health, fueling your body with the healthy fats it needs without using harmful hydrogenated oils and trans fats. Crispy and crunchy on the outside and buttery soft on the inside, these avocado fries have a delicious richness and satisfying crunch that make a superior fry alternative. Our “un-fried” fries start with a base of nutrient-dense avocados, loaded with vitamins, minerals, and so many health benefits. We then coat each slice with crushed Ka-Pop! chips because these delicious popped chips are made with ancient grain sorghum which is packed with protein, fiber, and essential nutrients. Ka-Pop! ancient grain popped chips are a more nutritious alternative to regular bread crumbs. And they are vegan and gluten-free too! When baked until golden brown and crispy, we create a delicious, nutritious alternative to a junk food favorite. This may not be your typical fry, but when this crunchy crust meets creamy middle, our Baked Avocado Fries will satisfy any craving for a perfectly heart-healthy snack!
Nutrient Booster: Avocado + Sorghum
Avocados are a heart-healthy superfood that contain nearly 20 essential nutrients in each serving. While this fruit is often added to recipes because of its delicious flavor and creamy texture, it is beloved for its many health properties. Avocados act as “nutrient boosters” by enabling the body to absorb more fat-soluble nutrients, like beta-carotene and lutein, in foods when eaten together with this fruit. In other words, it can dramatically increase the nutrient value of other plant foods that you are eating. Because avocados are rich in monounsaturated fatty acids, they may help protect against heart disease, diabetes and certain cancers. We love avocados because they are rich in so many vitamins and minerals, including vitamins B, K, E, C, as well as potassium and copper.
Sorghum (the main ingredient in Ka-Pop!) is a high-energy ancient grain that is packed full of nutrients, such as protein, iron, vitamin B6, niacin, magnesium and phosphorous. This grain provides a good source of dietary fiber, which helps improve digestive health. It is also high in potassium which promotes healthy blood pressure. Rich in antioxidants, including sorghum as part of a healthy diet may help lower your risk of cancer, diabetes, heart disease and some neurological diseases. The combination of this ancient grain and avocado creates one nutrient-dense powerhouse food that contains major health benefits. Our Baked Avocado Fries are so much more than a delicious snack and nothing less than the perfect fry.
While our delicious Baked Crusted Avocado Fries are delicious on their own, pairing them with a zesty dipping sauce is the perfect complement to these cool and crispy wedges. Greek yogurt or Skyr is a creamy, healthy base for your favorite dip mix-ins. Hot Sriracha adds spicy heat or honey and lime juice create a sweet, tangy flair. Dip them in vegan Ranch dressing, marinara sauce, or salsa! Because sometimes ketchup should be reserved for the basic French fry when you are serving ones like these that are anything but basic!
Ka-Pop! Crusted Avocado Fries
- 2/3 cup crushed Ka-Pop! chips, Rosemary Garlic flavor
- 1 teaspoon white wine vinegar
- 1 tablespoon lime juice
- 1 teaspoon garlic powder
- 1/2 teaspoon red pepper flakes
- 2 medium avocados, sliced
- Preheat oven to 425⁰F degrees. Line a baking sheet with parchment paper.
- Place Ka-Pop! in a resealable bag and crush them until the consistency is similar to panko breadcrumbs.
- In a shallow bowl, add the vinegar, lime juice, olive oil, sea salt, garlic powder and red pepper flakes. Whisk until emulsified. Place a few slices of avocado at a time into the lime juice mixture. Coat each slice of avocado with the Ka-Pop! so as to fully cover it, and place each slice of Ka-Pop! coated avocado on the baking sheet. Bake the avocado slices for 7 minutes then flip using a spatula for an additional 6-7 minutes or until lightly golden on each side. Using a spatula transfer the avocado slices onto a serving platter. Serve immediately with hot sauce, Sriracha or salsa to dip the avocado fries in.
Serving size: 2 fries, Calories: 80 calories, Fat: 6.5 grams, Saturated fat: 1 gram, Carbohydrates: 5 grams, Sugar: 0.5 grams, Sodium 90 milligrams, Fiber: 2 grams, Protein: 1 grams, Cholesterol: 0 milligrams