Alternative Dish

Oil Free Baked Sweet Potato Fries

Oil Free Baked Sweet Potato Fries are packed full of flavor and nutrition.   They make a delicious side, rice bowl topping, or afternoon treat.  Serve them alongside Vegan Avocado Ranch dressing for a delightful, nutrition-packed snack.

Baked Sweet Potato Fries

I was recently introduced to oil free cooking by my friend and fellow vegan blogger Chef Katie Simmons at Plants Rule.  (If you don’t know Chef Katie yet, you should.  Her vegan transformation story is inspiring!)  My chef brain instantly rejected the concept of cooking or roasting without oil. I resisted the notion that this could be delicious, even as I started experimenting with it.  Slowly I started.  I sauteed onions in vegetable broth and then moved on to other vegetables.  Guess what?  Delicious!  Even more flavorful than oil-sauteed veggies.  I felt lighter and had zero heart burn, which I often have after eating oily foods.

Next, I tried roasting potatoes without oil.  Roasted potatoes are one of my favorite foods in the world.  No chance they could be good.  Wrong again!

Next up?  Yup, sweet potato fries!  So, here we go…

How do I roast sweet potato fries without oil?

Roasting any vegetable without oil feels daunting at first, but with a little experimenting you’re going to fall in love.  Vegetables that are naturally moist, like potatoes, will require less fuss when roasting without oil.  Vegetables like broccoli and cauliflower will require a bit of additional liquid, but we’ll save that for another post.

Start by preheating the oven to 400F and lining a sheet pan with parchment paper.  Parchment paper is a must to prevent sticking, so don’t skip this.  Next, peel and cut your sweet potato into fries and put in a mound on the sheet pan.

Now its time to season the fries.  You can season the sweet potato with whatever you please, but my favorite is garlic powder, paprika and a sprinkle of sea salt.  Sprinkle the seasonings over the fries along with a tablespoon of water to help the spices stick.  Then, toss the fries with the spices until evenly coated and spread in an even layer on the sheet pan.  Take care not to crowd the sweet potatoes too much or they will steam and be soft and a little soggy rather than crispy.

Oven Roasted Sweet Potato Fries

Bake the sweet potato fries for 15 minutes, toss, and then cook another 8-12 minutes, depending on desired crispness.  Finish with a sprinkle of sea salt.  Enjoy your baked sweet potato fries as a side to any meal or as a snack with this Vegan Avocado Ranch Dressing.

Print Recipe
5 from 1 vote

Oil Free Baked Sweet Potato Fries

Oven baked sweet potato fries are oil free and packed full of flavor and nutrition. Eat them as a side with any meal or as a snack with your favorite dressing or dip.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Side Dish
Cuisine: American
Keyword: baked sweet potato fries, Oil-free
Servings: 4 side portions
Calories: 148kcal
Author: Maggie

Ingredients

  • 2 large sweet potatoes
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon sea salt

Instructions

  • Preheat the oven to 400F. Line a sheet pan with parchment paper.  Parchment paper is a must to prevent sticking, so don’t skip this. 
  • Next, peel and cut your sweet potato into fry shape and put in a mound on the prepared sheet pan.
  • Sprinkle the seasonings over the fries, along with a tablespoon of water if necessary to help the spices stick.  Toss the fries with the spices until evenly coated and spread in an even layer on the sheet pan.  Take care not to crowd the sweet potatoes too much or they will steam and be soft and a little soggy rather than crispy. Use an additional sheet pan if needed to avoid crowding.
  • Bake the sweet potato fries for 15 minutes, toss, and then cook another 8-12 minutes, depending on desired crispness.  Finish with a sprinkle of sea salt.  Enjoy your baked sweet potato fries as a side to any meal or as a snack with Vegan Avocado Ranch Dressing.

Notes

The seasonings in this recipe are just suggestions.  Other spices and herbs I like to use are curry powder, coriander, oregano, sage and basil.  Play around and have fun with the spices!

Nutrition

Calories: 148kcal | Carbohydrates: 35g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 385mg | Potassium: 573mg | Fiber: 5g | Sugar: 7g | Vitamin A: 24241IU | Vitamin C: 4mg | Calcium: 51mg | Iron: 1mg

Disclosure: This post contains Amazon affiliate links that earn me a small commission, at no additional cost to you. I only recommend products I personally use and love or think my readers will find useful.

Vegan Avocado Ranch Dressing

Vegan Avocado Ranch Dressing is a creamy, luscious salad dressing that’s healthy too!  Avocado ranch is dairy free, oil free and packed full of good fat and tons of flavor.  Use this as a salad dressing, as a dip for your favorite veggies, on roasted sweet potatoes or drizzled over tacos.

Avocado Ranch Dressing

 

You know how avocados go from perfectly ripe to mush over night?  Well, that’s how this avocado ranch was born.  I was hoping to slice up a perfectly ripe avocado for my salad.  When I picked it up though, it had turned on me.  It was mushy and the inside was starting to brown.  Dang.

Avocados aren’t cheap, but I am.  (Okay, maybe not cheap, but I’m definitely thrifty.) So with a “waste not want not” mentality I set my brain to work.  And came up with this luscious ranch dressing.  It’s so good that I simply cannot stop eating it.  I used it as a dip for roasted sweet potato fries, drizzled it on tacos and, of course, used it as a dressing on that salad I set out to make.

If an avocado turns on me again, I have magic.  Or if not magic, at least a really great recipe to turn a sad situation around.

Avocado Ranch on Salad

How to make Vegan Avocado ranch dressing

Avocado Ranch dressing comes together very quickly, so you can make this with very little lead time.  First, add all of your ingredients to a blender or food processor, turn it on high and blend for one minute.

Next, taste for seasoning.  Since all avocados are not the same size, the measurements below are guidelines.  Taste the dressing and adjust the seasonings according to your taste.  You may be a garlic fiend like me and want to add more garlic.  Maybe you like a bit more tang in your dressing?  Add more vinegar.  Do the flavors taste good, albeit a bit dull?  Add a pinch of salt.  Once you’ve added additional seasoning, blend for another 30 seconds to combine the flavors.

Finally, add more milk if necessary to reach desired consistency.  I like to have it a bit thicker if I am using it as a dip and thinner if using it as a salad dressing.

How do I use Avocado Ranch Dressing?

Avocado ranch is great, obviously, as a dressing on any salad.  But don’t stop there!  I have used this as a dip for fresh veggies and roasted sweet potato fries.  It is fabulous drizzled on tacos, nachos and even a mexican pizza.  Get creative and enjoy this tasty oil-free dressing on all your favorite foods!

How will you use your avocado ranch dressing?

Avocado Ranch with Sweet Potato Fries

Vegan Avocado Ranch Dressing
Print Recipe
5 from 1 vote

Avocado Ranch Dressing

Avocado Ranch Dressing is dairy free, oil free and packed full of flavor. Use this dressing on your favorite salad or as a dip for fresh and roasted veggies.
Prep Time5 mins
Total Time5 mins
Course: Salad
Cuisine: American
Keyword: Ranch Dressing, Vegan
Servings: 1 cup
Calories: 397kcal
Author: Maggie

Equipment

  • Blender or Food Processor

Ingredients

  • 1 avocado, skin and pit removed
  • ¾ cup almond milk, plus more for thinning as necessary
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon dried herbs such as oregano, basil, thyme or dill
  • 1 tablespoon apple cider vinegar
  • ½ teaspoon sea salt
  • 1 teaspoon agave or other liquid sweetener of choice (optional)

Instructions

  • Add all of your ingredients to a blender or food processor. Turn it on high and blend for one minute. 
  • Taste the dressing for seasoning.  Since all avocados are not the same size, the ingredient measurements are guidelines.  Taste the dressing and adjust the seasonings according to your taste.  You may be a garlic fiend like me and want to add more garlic.  Maybe you like a bit more tang in your dressing?  Add more vinegar.  Do the flavors taste good, albeit a bit dull?  Add a pinch of salt.  Once you’ve added additional seasoning, blend for another 30 seconds to combine the flavors. 
  • Finally, add more milk if necessary to reach desired consistency.  Leave it a bit thicker if using it as a dip and add more milk to it out if using it as a salad dressing. Taste one more time for seasoning and repeat step 2 until you're dressing is perfectly seasoned for you! Enjoy!

Nutrition

Calories: 397kcal | Carbohydrates: 29g | Protein: 6g | Fat: 32g | Saturated Fat: 4g | Sodium: 1425mg | Potassium: 1011mg | Fiber: 14g | Sugar: 9g | Vitamin A: 293IU | Vitamin C: 20mg | Calcium: 249mg | Iron: 2mg

Disclosure: This post contains Amazon affiliate links that earn me a small commission, at no additional cost to you. I only recommend products I personally use and love or think my readers will find useful.

Easy Gluten Free Pie Crust (Vegan and Grain Free)

Today I bring to you a gluten free pie crust that is also vegan, grain free and refined sugar free.  This grain free pie crust is made with almond flour and tapioca starch.  It is a press-in crust so there is no fuss with chilling and rolling out the dough.  Just mix the ingredients, press into the pan and you have a pie crust in no time at all.  Making a healthy pie crust has never been easier!

Vegan Gluten Free Pie Crust

When I went on a hunt for the perfect vegan and gluten free pie crust, I made a lot of pie crusts that were…okay.  “Okay” is not what I want in a pie crust.  I want crisp and delicious!  All-purpose gluten free flours didn’t give me much luck, they left the crust dense and tough.  I finally settled on a mixture of almond flour and tapioca starch and it is a sure winner!

How to make a gluten free pie crust

I have to admit something: as much as I love pie, I haven’t always loved the process of making pie dough.  There’s way too many things that can go wrong…the butter isn’t cold enough, the dough gets too warm, the dough rips when transferring it to the pie plate, you didn’t roll it big enough, and on and on.  Pie dough is truly an art form, and not one that everyone wants to tackle.

This gluten free pie crust is a press-in crust, which means you mix the dough, press it into the pie plate and send it on its merry way to the oven.  Done.

Mix the Ingredients

Start by whisking all the dry ingredients together.  Then, slowly add the coconut oil and maple syrup and stir with a rubber spatula until a dough forms.  If it seems too wet add a little almond flour.  If it seems too dry add a drizzle more maple syrup.

Gluten Free Pie Dough

Crumble the dough into the pie plate

Take the dough ball and crumble the dough evenly into the pie plate.

Vegan Gluten Free Pie Dough

Press the crust into the pie plate

Next, using your fingertips, press the dough in an even layer around the edges of the pie plate.  Wet your fingertips to prevent stickiness if you find the dough sticking to your fingers. I find it easier to start with the edges, rather than the middle, to ensure I have an even crust all the way around.

Vegan Gluten Free Pie Dough

Once the outside of the crust is done, use the palm of your hand to firmly flatten the center of the pie crust.  You may also find it easier to use the bottom of a measuring cup to evenly flatten the middle.  The crust is ready to be used in your favorite recipe!

Vegan Gluten Free Pie Crust

 

Tips for baking the perfect gluten free pie crust

I was going to give you a blueberry pie recipe right after this one so you had something to bake immediately in this pie crust.  But, alas, I dumped the whole dang pie face first on my oven door.  It was a very very sad day.  So, I will go to work on a new pie for you shortly.

But in the mean time…this pie crust can be used as directed in all your favorite pie recipes with just a little adjusting. Follow these tips to make an amazing and simple gluten free pie crust.

  • This crust will bake and brown faster than a dough made with wheat flour. Check the pie after 30 minutes. If the edges start browning too much before the pie is done, wrap aluminum foil around the edges to prevent further browning.
  • If the recipe calls for blind baking I have found I don’t actually have to line it with foil and put pie weights on it.  Just bake in a 350F oven for 8-10 minutes.  Proceed with the recipe as directed.
  • To make a fully baked pie crust, bake in a 350F oven for 18-22 minutes, or until golden brown.

I’d love to hear what you are planning on making in this gluten free pie crust.  Tell me your plans in the comments below!

Vegan Gluten Free Pie Crust
Print Recipe
5 from 1 vote

Gluten Free Pie Crust

This gluten free pie crust is also grain free and refined sugar free. It is a quick and simple crust that can be used in place of any pie crust in your favorite recipes!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Dessert
Cuisine: American
Keyword: gluten-free, pie crust, Vegan
Servings: 1 pie crust
Calories: 1885kcal
Author: Maggie

Ingredients

  • 1 3/4 cup (196 grams) almond flour (or other seed or nut flour)
  • 1/3 cup (40 grams) tapioca starch
  • 1/2 teaspoon sea salt
  • 3 tablespoons maple syrup
  • 4 tablespoons coconut oil, melted

Instructions

  • In a large bowl whisk together the almond flour, tapioca starch and sea salt.
  • Using a rubber spatula, mix in the maple syrup and then the coconut oil. Mix until a stiff dough forms. It should feel similar to cookie dough. If the dough feels too wet, add more almond flour a tablespoon at a time. If it feels too dry, add maple syrup a teaspoon at a time until desired consistency is reached.
  • Crumble the dough into the pie plate. Wet your fingers to prevent sticking and then firmly press the dough evenly up the sides of the pie plate using your fingertips. Leave enough dough in the middle for the bottom of the pie crust. When the sides are complete, use the palm of your hand or the bottom of a measuring cup to firmly flatten the remaining dough onto the bottom of the pie plate. The pie crust is ready to be used in your favorite recipes!

Notes

Tips on how to bake the pie crust:
  • This crust will bake and brown faster than a dough made with wheat flour. Check the pie after 30 minutes. If the edges start browning too much before the pie is done, wrap aluminum foil around the edges to prevent further browning. 
  • If the recipe calls for blind baking I have found I don't actually have to line it with foil and put pie weights on it.  Just bake in a 350F oven for 8-10 minutes.  Proceed with the recipe as directed.
  • To make a fully baked pie crust, bake in a 350F oven for 18-22 minutes, or until golden brown.  Allow to cool before filling.

Nutrition

Calories: 1885kcal | Carbohydrates: 117g | Protein: 42g | Fat: 153g | Saturated Fat: 55g | Sodium: 1168mg | Potassium: 135mg | Fiber: 21g | Sugar: 43g | Calcium: 477mg | Iron: 7.9mg
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