Courgette Fries and Homemade Tomato Ketchup

A low carb, delicious alternative to chips, baked until crispy with no oils at all. Oh so moreish but oh so healthy! What is even better is dunking them into a homemade tomato sauce, that is super easy to make and lasts for up to 2 months in the fridge. It’s tasty tasty and has no nasty sugars that you find in regular Tommy K.

What you need

For the courgette fries (serves 2):

1 large courgette
50g ground almonds
30g grated parmesan
1/2 tsp dried oregano
Pinch of cayenne pepper
1 egg
Sea salt

For the tomato ketchup (makes 500ml):

1 large onion, chopped
1 tbsp ghee (or butter)
2 garlic cloves, chopped
1 bay leaf
7 tbsp apple cider vinegar
700ml passata
7 tbsp maple syrup
Pinch of salt
Pinch of cayenne pepper
1 1/2 tsp Sauerkraut juice (to ferment)

What to do

For the courgette fries:

  1. Preheat the oven to 220ºC.
  2. Slice the ends of the courgettes and discard. Halve them and slice each half lengthways. Do it again until you have pieces a bit larger than your average french fries. Sprinkle with salt.
  3. Mix the ground almond, parmesan cheese, herbs and cayenne pepper into a flat bowl/plate. Beat the egg well in a separate dish.
  4. Dip each courgette into the egg and then into the almond mix evenly.
  5. Place each courgette in a single layer on a baking sheet and bake for 10-12 minutes. Keep an eye on them and be careful not to burn them.

For the tomato ketchup:

  1. Gently fry the onions in the ghee on a low heat for 10 minutes until softened.
  2. Add the garlic, bay leaf, and apple cider vinegar.
  3. Add the rest of the ingredients and turn up to a medium heat. Leave to simmer gently without a lid for 35-45 minutes until you have a thick tomato mixture.
  4. Take of the heat and leave too cool.
  5. When cool enough to touch add to food processor and blitz until smooth. Stir through sauerkraut juice, put into a sterilised jar and cover tightly with a muslin cloth. Leave to ferment in a warm place for 4-5 days.
  6. Seal with a tight fitting lid and transfer to fridge (it will keep for about 2 months).