In Dinner, Lunch, Recipes, Sides, Snacks, Vegetarian

Coconut & Avocado Wedges with Homemade Ketchup

Coconut & Avocado Wedges with Homemade Ketchup
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A delicious and nutritious alternative to potato wedges or chips, these healthy baked creamy & crunchy wedges are especially delicious served with a homemade ketchup dipping sauce.
Servings Prep Time
4People 20Minutes
Cook Time
Servings Prep Time
4People 20Minutes
Cook Time
  1. Pre-heat the oven to 425°F, gas mark 7, 220°C (200°C fan-assisted).
  2. Line a baking tray with a My Relationship with Food silicone baking mat or parchment paper and set aside.
  3. To make the ketchup - Combine the tomato paste, maple syrup, water, apple cider vinegar, and garlic in a medium size saucepan, 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 gently simmer for 20 minutes, stirring ever so often. Remove from the heat and either serve warm or leave to cool. The ketchup can be kept in the fridge for 2 weeks in an airtight Kilner (or similar) jar.
  4. Whilst the ketchup is simmering make the avocado wedges - Cut the avocado in half lengthways and carefully remove the stone. Cut the flesh in 4-6 slices down the length and carefully use a spoon to scoop out the flesh to create your wedges
  5. Create your coating - Break the egg into a mixing bowl season with Herbamare or sea salt, white pepper and paprika and whisk before adding the maple syrup and mustard and continuing to whisk until smooth. Tip the desiccated coconut into a bowl (or put it on a flat plate). Dip the avocado wedges into the egg mixture and then in the desiccated coconut making sure they’re fully coated.
  6. Place the wedges on your pre-lined baking tray and bake in the pre-heated oven for 12 minutes, turning the wedges halfway through.
  7. Remove from the oven and serve hot or cold with the tomato dipping sauce
Recipe Notes

LISA’S TIP – Baked Avocado wedges -or as they’re better known, avocado fries - are a nutritious alternative to potato or sweet potato fries -and they are sooo delicious! Light and crispy on the outside but succulent and creamy on the inside – you’ll definitely be hooked!

And they are super versatile - you can  serve these as a starter, as a side dish for a main course (they compliment any burger!) or as a part of a snacking platter. 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.

Got some budding little chefs around? Kids love getting their hands dirty and helping to do the egg and coconut dipping so why not get them involved?

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