Blog, Recipes

Coconut & Avocado Wedges with Homemade Ketchup

24th July 2017

A delicious and nutritious alternative to potato wedges. These healthy baked creamy & crunchy wedges are served with a homemade ketchup dipping sauce.

{serves 4}


2 avocados, perfectly ripe

80g desiccated coconut

1 egg, large

1 tsp. mustard

1 tsp. maple syrup, agave nectar or honey


sea salt and white pepper

homemade ketchup

180g tomato paste

90g maple syrup, agave nectar or honey

80ml cold water

50ml apple cider vinegar

herbamare sea salt

1 garlic clove, crushed

Preparation time – 20 mins, cooking time – 20 mins

Pre-heat the oven to 425°F, gas mark 7, 220°C (200°C fan-assisted).

Line a baking tray with My Relationship with Food silicon baking mat or parchment paper.

To make the ketchup, in a medium size saucepan add the tomato paste, maple syrup, water, apple cider vinegar, garlic and season with herbamare. Whisk until smooth over a medium heat and bring to a boil. Then reduce the heat to low, cover and let it gentle simmer for 20 minutes stirring ever so often. Remove from the heat and either serve warm or leave to cool and place in a kilner jar. Ketchup can be kept in the fridge for 2 weeks.

Whilst the ketchup is simmering, to make the avocado wedges, cut the avocado in half and then remove the pip and slices in 4-6 slices down the length and carefully use a spoon to scoop out the flesh.

In a mixing bowl add the egg, beat and season with sea salt, white pepper and paprika. Add the maple syrup and mustard and whisk until smooth. In a separate bowl add the desiccated coconut, place the avocado slices into the egg mixture and then coat in the desiccated coconut on all sides, then place on your pre-lined baking tray and bake in the pre-heated oven for 6 minutes each side.

Remove the avocado from the oven and serve hot or cold with the dipping sauce.

LISA’S TIP – Baked Avocado wedges or better known, as avocado fries are a nutritious alternative to potato or sweet potato fries. They are sooo delicious! They have a light crispy texture on the outside and when you bite into them, the flesh tastes so succulent and creamy. You can serve these as a starter or as a side dish for a main course. They compliment any burger! They are so addictive so make sure you double up on the recipe if you have a big crowd to please. If your avocadoes are perfectly ripe when purchasing, refrigerate them, they hold their shape better for cutting. If you need an alternative to desiccated coconut you can use grounded gluten-free corn flakes.

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