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1. Preparing the Zucchini:
Start by washing the zucchinis thoroughly under cold water. Pat them dry with a clean towel. Grate the zucchinis using a box grater. Place the grated zucchini in a clean kitchen towel or cheesecloth. Squeeze out as much moisture as possible. This step is crucial to avoid a soggy mixture and ensure the sticks hold their shape during cooking.
2. Mixing the Ingredients:
In a large mixing bowl, combine the grated zucchini, rolled oats, oat flour, nutritional yeast, minced garlic, chopped fresh herbs, salt, and black pepper. If you’re using smoked paprika or chili flakes, add them now. Mix the ingredients thoroughly until well combined. The mixture should be moist but not too wet. If it’s too dry, add a small amount of water, one tablespoon at a time. If it’s too wet, add more oat flour.
3. Shaping the Mixture:
Take a small amount of the mixture and shape it into sticks or logs. This recipe should make about 12-16 sticks, depending on the size. Place the shaped sticks on a plate or baking sheet. This step can be done ahead of time, and the sticks can be refrigerated until ready to cook.
4. Cooking the Sticks:
Heat the olive oil in a large non-stick skillet over medium heat. When the oil is hot, carefully place the zucchini sticks in the skillet. Cook them for about 3-4 minutes on each side, or until they are golden brown and crispy. Avoid overcrowding the pan to ensure even cooking. You may need to cook them in batches.
5. Baking for Extra Crispiness:
Preheat your oven to 375°F (190°C). Once all the sticks are cooked, place them on a baking sheet lined with parchment paper. Bake in the preheated oven for an additional 10-15 minutes. This step ensures that the sticks are fully cooked through and gives them an extra crispy texture.
6. Serving the Sticks:
Remove the sticks from the oven and let them cool slightly before serving. They can be enjoyed on their own or with a dipping sauce of your choice. Some great options include marinara sauce, vegan ranch, or a spicy aioli.
Nutritional Information (per serving):
Calories: 120
Protein: 4g
Fat: 6g
Carbohydrates: 14g
Fiber: 3g
Sugar: 2g
Vitamin A: 6% DV
Vitamin C: 15% DV
Calcium: 8% DV
Iron: 6% DV.
Tips for Best Results:
Grating the Zucchini: Use the large holes on a box grater for the best texture. Make sure to squeeze out as much water as possible to avoid a soggy mixture.
Herb Variations: Feel free to experiment with different fresh herbs. Basil, cilantro, and thyme can be great alternatives.
Storage: Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat them in the oven to maintain their crispy texture.
Freezing: These sticks can be frozen after baking. Freeze them in a single layer on a baking sheet, then transfer to a freezer bag. Reheat in the oven from frozen.
Vegan Cheese Options: If you want a cheesier flavor, consider adding vegan cheese shreds to the mixture.
This recipe combines the freshness of zucchini with the heartiness of oats, creating a nutritious and satisfying snack or side dish. The nutritional yeast adds a cheesy flavor without the need for dairy, making this recipe suitable for vegans. The herbs and spices enhance the overall flavor, making these sticks a delicious addition to any meal.
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Additional Information:
Zucchini Benefits: Zucchini is rich in antioxidants and anti-inflammatory compounds, which can help reduce the risk of chronic diseases. It’s also high in water content, making it hydrating and low in calories.
Oats and Heart Health: Oats are known for their heart-healthy properties. They contain a type of soluble fiber called beta-glucan, which can help reduce cholesterol levels.
Nutritional Yeast: Often used in vegan cooking, nutritional yeast is a complete protein and an excellent source of B-vitamins, including B12, which is typically found in animal products.
Variations:
Spicy Variation: Add a teaspoon of cayenne pepper or red pepper flakes to the mixture for a spicy kick.
Italian Style: Mix in Italian seasoning and serve with marinara sauce for an Italian twist.
Cheesy Twist: Add a quarter cup of vegan mozzarella shreds to the mixture for a cheesier flavor.
These zucchini sticks are versatile and can be served as an appetizer, a side dish, or even a snack. Pair them with a fresh salad for a light meal, or serve them alongside a main dish like grilled tofu or a veggie burger.
This Vegan Zucchini and Oatmeal Sticks recipe is not only delicious but also packed with nutrients. It’s an excellent way to incorporate more vegetables into your diet while enjoying a flavorful and satisfying dish. Perfect for those following a vegan diet or anyone looking for a healthier snack option. Enjoy making and eating these delightful zucchini sticks!