Vegan Zucchini and Oatmeal Sticks Recipe

If you’re in the mood for a crunchy and healthy snack, look no further than these Vegan Zucchini and Oatmeal Sticks. They’re easy to make, delicious, and perfect for guilt-free snacking. Plus, they’re a great way to use up all that zucchini! Let’s dive into the recipe.

Ingredients

• 2 medium zucchinis, grated
  Zucchini is a versatile vegetable that’s low in calories and high in essential nutrients such as vitamins A and C. Grating the zucchini helps it blend seamlessly into the batter.
• 1 cup rolled oats (use gluten-free if needed)
  Rolled oats add a hearty texture and are a great source of fiber, which aids in digestion and keeps you full longer.
• 1/2 cup oat flour (or grind rolled oats in a blender to make your own)
  Oat flour acts as a binding agent and adds extra fiber and nutrients. Making your own is cost-effective and ensures freshness.
• 1/4 cup nutritional yeast (for a cheesy flavor)
  Nutritional yeast provides a cheesy, nutty flavor and is an excellent source of B-vitamins, which are crucial for energy production.
• 2 cloves garlic, minced
  Garlic adds a rich, savory flavor and offers numerous health benefits, including boosting the immune system.
• 1/4 cup chopped fresh herbs (dill, parsley, or chives)
  Fresh herbs not only enhance the flavor but also add antioxidants and anti-inflammatory compounds.
• 1/2 teaspoon salt
  Salt enhances the flavors of the ingredients. Opt for sea salt or Himalayan pink salt for added minerals.
• 1/2 teaspoon black pepper
  Black pepper adds a subtle heat and aids in digestion.
• 1 tablespoon olive oil (for cooking)
  Olive oil is a healthy fat that is good for heart health. It also helps in achieving a crispy texture.
• Optional: 1/2 teaspoon smoked paprika or chili flakes for added flavor
  These spices add a smoky or spicy kick, making the sticks more flavorful.

Instructions

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
• Carbs: 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.