Paleo Green Bean Casserole (Dairy Free, Vegan)

This paleo green bean casserole is the real deal! It’s made with homemade cream of mushroom soup, french fried onions, and is free of grains and dairy!

Paleo green bean casserole

You didn’t think I could let Thanksgiving go by without sharing a green bean casserole recipe, right? Not a chance! I never even had green bean casserole until I was in my 20’s and technically gluten free, but would splurge on the holidays. And oh man… what a tasty splurge it was. The creamy and flavorful mushroom soup, the tender green beans, the crispy french fried onions… woah.

Paleo green bean casserole from scratch requires a bit of extra work, but Thanksgiving is the time to do it! You’re not able to just buy a can of crispy fried onions off of the shelf, or a carton of cream of mushroom soup, but these things are so good on their own that you seriously will wonder why you haven’t been making this from scratch all along!

paleo green bean casserol

The Ingredients You’ll Need For the Green Bean Casserole

Mushrooms, garlic, broth, coconut cream, tapioca starch

These are the main ingredients for the cream of mushroom soup. This soup is tasty enough to eat on its own, but for this recipe, we’re using it as the base for the casserole. If you want to save time on Thanksgiving day, you can easily just make this the night before.

Onions, coconut milk, coconut oil, almond flour, and coconut flour

These are the ingredients to make the fried onions. I haven’t tried to make these with other flour combinations and can’t recommend any substitutions.

Green beans

Of course! You can save time by buying pre-trimmed green beans, but overall green beans are fairly low maintenance.

Paleo Green Bean Casserole

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Paleo Green Bean Casserole (Dairy Free, Vegan)

  • Author: Michelle
  • Cook Time: 45
  • Total Time: 45
  • Yield: 8-9 servings
  • Category: Sides
  • Cuisine: American


For the cream of mushroom soup

  • 1 tbsp coconut oil
  • 3 cups mushrooms, chopped or sliced
  • 2 garlic cloves, minced
  • 2 tsp onion powder
  • 1 tsp dried thyme
  • 1/2 tsp sea salt
  • 1/4 tsp pepper
  • 1 3/4 cup broth (chicken or vegetable)
  • 1/2 cup coconut cream
  • 2 tbsp tapioca starch

For the green bean casserole

  • Prepared cream of mushroom soup
  • 1 lb green beans, trimmed

For the fried onions 

  • 1/4 cup almond flour
  • 1/4 cup coconut flour
  • 1 tsp sea salt
  • 1/4 tsp black pepper
  • 1 large white onion, halved and sliced thin
  • 1/3 cup coconut milk
  • 1/3 cup coconut oil


For the cream of mushroom soup

  1. Using a medium stock pot, melt the coconut oil on medium heat. Saute the mushroom and garlic for 4-5 minutes or until tender.
  2. Pour in the remainder of the ingredients, mix well to combine and bring to a simmer for about 10 minutes or until the soup thickens.
  3. Remove from heat and allow to cool before using an immersion blender or high-speed blender to fully blend the soup. Set aside.

For the green bean casserole

  1. Fill a large stock pot about two-thirds of the way full and bring to a boil. Add the green beans and cook for 10 minutes or until fork tender. Strain and set aside.
  2. Preheat the oven to 400 F and prepare a large casserole dish. Combine the green beans and mushroom soup.
  3. Bake the casserole in the preheated oven for 15-20 minutes, while simultaneously cooking the fried onions (see below). Once the casserole is fully cooked, top with the fried onions and serve.

For the fried onions

  1. Combined the two flours, salt, and pepper in a bowl and set aside. Set up a station with the bowl of flour, and another bowl with the coconut milk.
  2. Using a large deep skillet, melt the coconut oil and bring to a high heat. The oil has to be very hot to properly fry!
  3. Begin coating the onions by dipping them in the coconut milk, and then the flour mixture. Carefully drop in the onions and cook for about 2 minutes of each side before setting aside. You’ll fry all of the onions in about 3-4 small batches. Add more coconut oil if needed.

Paleo Green Bean Casserole


Harvest Thanksgiving Vegetable Hash (Paleo, Whole30, AIP)

This harvest vegetable hash is an amazing fall side dish for weeknight dinners or even Thanksgiving! It’s paleo, whole30, and AIP.

Paleo vegetable hash

Let’s be honest… it’s hard to get in vegetables this time of year. Between Halloween, Thanksgiving, Christmas, and all of the holiday parties, veggies can be hard to come by. The holidays are incredibly sugar forward, and we all get thrown out of our normal routine a bit. However, some of the most delicious vegetables are in season this time of year, and there are plenty of delicious ways to still get them in! This Harvest Vegetable Hash is a great way to get in a wide variety of vegetables!

For some families, it can be a hard sell to reserve a spot for a vegetable dish on your Thanksgiving table, but this simple side is perfect to just slide in there. It’s made with root vegetables, just a bit of green from the brussels sprouts, seasonal herbs, and of course… bacon. Because, why not? So even if you’re not used to getting vegetable sides on your Thanksgiving table, this is a great place to start!

The Ingredients You’ll Need For This Paleo Harvest Thanksgiving Vegetable Hash

Sweet potato

You can use any variety of sweet potato that you’d like for this.


Regular orange carrots are what I used for this recipe, but rainbow carrots would work as well.


This is the one vegetable that may throw your dinner guests as they won’t necessarily recognize it. However, it tastes great in a hash like this and it mixes it up with some new nutrients.

Brussel Sprouts

Gotta get the greens, right?

Yellow onion

Yellow onion is a bit sweeter than white and less spicy than red. It adds more flavor depth to the hash.


This makes the dish just a bit more appealing to those family members that may be a bit wary of such a vegetable-forward dish at Thanksgiving. However, you can always leave it out and just add a different cooking fat.

Rosemary, sage and thyme

These poultry seasonings go great with fall flavors!

Thanksgiving Vegetable Hash

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Harvest Vegetable Hash (Paleo, Whole30, AIP)

  • Author: Michelle
  • Prep Time: 5
  • Cook Time: 60
  • Total Time: 1 hour 5 minutes
  • Yield: 4-5 servings
  • Category: Sides
  • Method: oven
  • Cuisine: American


  • 2 slices of bacon
  • 1 large sweet potato, chopped
  • 2 medium carrots, chopped
  • 1 medium rutabaga, chopped
  • 2 cups brussels sprouts, halved
  • 1 medium yellow onion, diced
  • 2 tsp sage
  • 2 tsp rosemary (plus more for garnish)
  • 2 tsp thyme
  • 1/2 tsp sea salt


  1. Preheat the oven to 400 F and line a baking sheet with parchment paper.
  2. Place the bacon slices on the baking sheet and bake in the oven for 18-20 minutes, or until the bacon is just cooked. Be sure not to over crisp it as it will be re-crisped in the oven. Chop the bacon and set it aside. Reserve the fat in the pan.
  3. Add all of the vegetables to the baking sheet with the herbs and salt and toss in the baking fat to evenly coat.
  4. Bake the vegetables in the oven for 30-40 minutes, or until crisp. Cook time will vary depending on sizes. Add the chopped bacon to the vegetable mix for the final 2-3 minutes to re-crisp and heat.
  5. Remove the vegetable hash from the oven and top with additional herbs for garnish and salt to taste.

Harvest Thanksgiving Vegetable Hash

Cauliflower Pumpkin Risotto (Paleo, Whole30, AIP)

This post contains affiliate links.

This cauliflower pumpkin risotto is a delicious autumn side dish! It’s the perfect balance of savory or lightly sweet and is paleo, whole30, and AIP compliant.

pumpkin risotto

I just love pumpkin season. Pumpkin is often seen as just another sweet treat but in reality, it can be a great ingredient for savory dishes. Pumpkin soup, pumpkin chili, and this cauliflower pumpkin risotto!

Risotto is one of those dishes that I never really took full advantage of when I was eating grains. I started to regret that when I went grain free, but not for long! Even though risotto is a rice-based dish, it’s easy to make grain free with cauliflower rice. Not only does this simple swap make it grain free, but it instantly ups the nutrient density and makes this a much healthier dish than traditional risotto.

Risotto is one of those dishes that seems super fancy and complicated, but it really doesn’t have to be! This risotto is simple to make but still impresses your family and friends regardless.

 The Ingredients You’ll Need for this Cauliflower Pumpkin Risotto


Cauliflower rice

Cauliflower rice is the swap for rice in this dish. You can buy pre-riced cauliflower from stores like Whole Foods, Sprouts, and even Target, or get a whole head of cauliflower and rice it in the food processor.


Gotta, have the pumpkin this time of year right? I used canned pureed pumpkin.

Chicken Broth

Chicken broth gives added flavor and body to the risotto. Chicken broth is mild and pairs better with the flavors for this dish, but you can also use a very mild flavored vegetable broth or beef broth.


I’m always for adding bacon to savory dishes. The bacon adds some extra fat and protein, and flavor! You don’t need the bacon, but trust me… you’re going to want it.

Dried cranberries

Make sure to get a sugar and oil free variety of dried cranberries like these.

Sage and parsley


If You Like This Recipe, Check These Out…


Cauliflower Pumpkin Risotto (Paleo, Whole30, AIP)

  • Author: Michelle
  • Prep Time: 5
  • Cook Time: 15
  • Total Time: 20 minutes
  • Yield: 2 servings
  • Category: Side
  • Method: Stove Top


  • 1 tbsp coconut oil (sub avocado oil)
  • 1 medium yellow onion, diced
  • 2.5 cups cauliflower rice (pre-riced, or riced in the food processor)
  • 4 tbsp pumpkin puree
  • 1/4 cup chicken broth
  • 1 tsp dried sage
  • 1/2 tsp sea salt
  • 2 strips cooked bacon, chopped
  • 1 tbsp dried cranberries, unsweetened and not added oils
  • 2 tsp parsley, chopped


  1. Melt the coconut oil in a deep skillet on medium heat.
  2. Add the yellow onion and saute until the soft and transparent.
  3. Pour in the broth, cauliflower rice, and pumpkin puree and season with salt, and sage. Stir well to combine.
  4. Reduce heat to medium-low and allow to simmer for 8-10 minutes or until the broth is mostly absorbed by the cauliflower.
  5. Remove from heat and top with dried cranberries, bacon, and parsley.

Keywords: Risotto

pumpkin risotto

Paleo Spaghetti Squash Nuggets (AIP, Low Carb)

These spaghetti squash nuggets are a delicious veggie-packed snack! They’re paleo, AIP, low carb, and an exclusive preview from my new e-book, Autoimmune Makeover!

spaghetti squash nuggets

You guys know that your girl loves a veggie nugget… and chicken nuggets. Okay, really just any nugget! I love how easy they are to make, how easy and fun they are to eat, and that they’re perfect for dipping into yummy sauces. How could you not love nuggets? But let’s face it… most nuggets aren’t actually healthy. Chicken nuggets from fast food restaurants are far from healthy, and things like store bought frozen tater tots don’t have many redeeming qualities either. So how do you get all of the flavor and nostalgia of nuggets but healthier? These spaghetti squash nuggets are just the thing!

Paleo spaghetti squash nuggets are made with all real food, they’re simple to make, and they’re basically just a veggie in disguise as a crispy snack. Sign me up!

These nuggets taste delicious and don’t smack you in the face with an earthy flavor like you may think they would. They basically taste like spaghetti squash, but are crispy and snackable! In my opinion, one of the things that hold me back from making more spaghetti squash is that it can get pretty mushy and liquidy. These nuggets completely fix that problem!

Spaghetti Squash Nuggets

spaghetti squash nuggets

These nuggets are kid-friendly, picky adult friendly, or even veggie loving adult friendly. I love vegetables as much as the next health food lover, but it’s nice to mix it up every now and then!

Serve these by themselves with a dip like the recipe here, or my mint basil pesto.  They’re great as a little veggie snack, or can be served as a side with lunch or dinner.

If you want more guidance for a healing lifestyle, and even more delicious recipes like this one, check out my new e-book, The 30 Day Autoimmune Makeover Guide

This easy to use e-book is packed with tasty AIP recipes like this one as well as a full 30-day guide to a healing lifestyle with autoimmunity including meal plans, shopping lists, lifestyle guides, and more!

Get your copy of the e-book here! 

The Ingredients You’ll Need for the Spaghetti Squash Veggie Nuggets


Spaghetti squash

You’ll need cooked spaghetti squash and you can do this however you’d like. I find that cooking it in the instant pot is the fastest and best method.

Coconut flour & arrowroot starch

These help to bind the nuggets don’t they don’t fall apart. You can likely swap tapioca for tapioca, but other than that, I haven’t tried any other flours and can’t recommend any swaps. 

Grass-fed gelatin

I use Vital Proteins to make gelatin eggs for recipes like this as I’m egg free. However, you can likely use a real egg if you tolerate them!

Green onion & basil

Mild but flavorful herbs to give some more flavor to the nuggets!

spaghetti squash nuggets

If you like this recipe, check these out…


Paleo Spaghetti Squash Nuggets (AIP, Low Carb)

  • Author: Michelle
  • Prep Time: 5
  • Cook Time: 25
  • Total Time: 30
  • Yield: 2-3 servings
  • Category: snacks
  • Method: oven
  • Cuisine: Global


These spaghetti squash nuggets are the perfect healthy snack!


  • 1.5 cups spaghetti squash, cooked (baked in the oven, cooked in an Instant Pot, etc.)
  • 1/3 cup coconut flour
  • 2 tbsp arrowroot starch
  • 2 tbsp coconut oil
  • 2 tbsp green onion, chopped
  • 1 tsp dried basil
  • 1 tsp sea salt

For the gelatin egg (sub 1 regular egg if tolerated and not AIP)

  • 1 tbsp gelatin
  • 1/4 cup water


  1. Preheat the oven to 400 F and line a baking sheet with parchment paper

  2. Using a food processor or a knife, roughly chop the spaghetti squash. You want the strands to be shorter, but not have the squash mushy. Use a cheesecloth or paper towel to remove any excess liquid.

  3. Mix the spaghetti squash with the coconut flour, oil, arrowroot, and seasonings until well combined.

  4. To make the gelatin egg, pour the water into a small pot and sprinkle the gelatin over top. Let it sit for 2-3 minutes until the mixture hardens. Set the pot on a burner set to low for 1-2 minutes until the gelatin melts (be careful not to burn it). Remove the pot from the heat and vigorously whisk until the mixture becomes frothy. Immediately add it to the spaghetti squash mixture and stir to combine.

  5. Form the mixture into nuggets and place on the baking sheet. Bake in the oven for 20-25 minutes, flipping halfway through.

  6. Remove from the oven and allow to cool. Serve with mint basil pesto recipe found here, garlic mayo found here, or other dips of choice.

spaghetti squash nuggets pin

The Best Nightshade Free Marinara Sauce (AIP, Instant Pot)

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This nomato sauce is a nightshade-free marinara sauce that’s made without tomatoes! It’s AIP compliant, as well as Whole30, Paleo, and sugar-free.

If you were to ask me what my favorite food was when I was a kid, I probably would’ve said pizza and pasta. I mean, can you blame me? Who doesn’t love pizza? I grew up in New York in a Jewish/Italian American family, and my dad always used to joke that spaghetti sauce ran through the veins, and thus, mine.

That’s why my heart completely dropped when I first came to terms with my nightshade intolerance at 20 years old. No ketchup? No Caprese salad? No pizza?! Even gluten-free pizza?? Yes, white pizza exists, but no tomatoes, no pizza in my book. I thought that tomatoes were my best friend, but in reality, they were flaring my gut issues and Hashimoto’s symptoms, and my body just didn’t jive with them.

I went about nine months being nightshade free before I was eventually able to discover the glory of nomato sauce. Wait, what? What the heck is nomato sauce? It’s a veggie-rich sauce made to taste like tomato sauce, but without the tomatoes. SCORE. I’ll never forget the first time I had nomato sauce after being nightshade free for 9 months! life changing as a nightshade-free Italian food lover to see the rich red sauce on your wooden spoon, smell the basil and taste all of the nostalgic flavors all over again.

Over the years, I’ve tried a lot of nomato sauce, and in doing so I have perfected my dream nomato sauce! It’s just the right flavor, consistency, and it’s made quickly and easily in the Instant Pot. You’re seriously about 20 minutes away from having nightshade free tomato sauce right now.

The Best Nightshade Free Marinara Sauce

The Ingredients You’ll Need For the Nightshade Free Marinara Sauce


Carrots are the main veggie in this dish. They have a pretty neutral flavor and their color adds some of the red tint to the sauce.


This is the main veggie in the sauce that gives it its red color. I know some people don’t love beets, but really

Onion and garlic

These add a ton of flavor to the sauce. Technically, you can leave out the garlic, but you’ll miss a lot of the flavor.


Another crucial vegetable in this sauce.

Basil, parsley, and oregano

Lemon juice

Lemon juice adds that acidity that tomatoes naturally have without being overly vinegary. I just don’t love the taste of apple cider vinegar in nomato sauce, but you can use that as well.


The Appliances


The Instant Pot

If you don’t have an Instant Pot yet, I highly recommend it. It’s a safer pressure cooker that also has a slow cooker function, steam function, satuee function, and more. It’s saved me hours in the kitchen and can cook pretty much anything. I’ve included instructions to make this without an instant pot. However, it will more than double the cooking time, so seriously… this thing is life changing.


The Vitamix is one of my favorite kitchen appliances. It just blends so well, and the damper insert is perfect for making chunky sauces like this nice and smooth. You can use other high speed blenders as well!


Some things to consider…


I would not make any swaps rather than what may be noted in the section above.

All of the ingredients listed should be used as is to get a great product.

Your flavor will often vary depending on the veggies you have at the time.

Something that I’ve learned from cooking with real food ingredients (especially vegetables) is that you don’t get that identical product like you would with processed food. The flavor of every carrot is going to be a little bit different, some beets are stronger than others, and sometimes your basil is a bit milder… that’s okay! I’m used to my nomato sauce always tasting just a tad different depending on the ingredients, the season, etc. so if it doesn’t taste identical each time, that doesn’t mean you did anything wrong!

What to pair this sauce with…


Compliant pasta

If you’re AIP, pair this sauce with spaghetti squash or zoodles! If you’re not AIP and can tolerate something like rice pasta or chickpea pasta (which are pictured in the picture above) go for it!

The following AIP recipes…


AIP Nightshade Free Marinara Sauce

  • Author: Michelle
  • Prep Time: 5
  • Cook Time: 20
  • Total Time: 25
  • Yield: 6 cups
  • Category: Sauce
  • Method: Instant Pot
  • Cuisine: Italain


  • 1 tbsp olive oil (sub avocado oil)
  • 2 cloves garlic, minced
  • 1 white onion, diced
  • 2 1/2 cup carrots, chopped
  • 1 1/4 cups celery (about 4 stalks), chopped
  • 1 1/4 cup beet, chopped
  • 1 tbsp fresh basil
  • 1 tsp oregano
  • 2 tsp parsley
  • 1 tsp sea salt
  • 1 cup water
  • 2 tbsp lemon juice


  1. Add the olive oil to the base of the instant pot and set to saute.
  2. Saute the onions and garlic for 2 minutes, before adding in the carrots, beets and celery. Saute for 5 minutes, stirring frequently. Press cancel to turn off the saute function.
  3. Pour in the water and lemon juice and add the seasonings. Stir to combine.
  4. Lock the lid onto the instant pot and flip the the pressure release valve to closed. Press “manual” (it will default to high pressure” and use the “+” button to set the time to 14 minutes. Allow the instant pot to come to pressure and the sauce to cook.
  5. Once the sauce has finished, carefully release the pressure valve. Once depressurized, remove the lid and allow for the sauce to cool before blending it in a Vitamix or high speed blender until smooth.
  6. Season further to taste and enjoy!


  1. To adapt for the stove, use a large, deep sauce pot to saute the garlic and onion on low heat in olive oil until softened. Add the remainder of the veggies and saute for a few minutes. Add about 1-1.5 cups of water to the pot (just enough to cover the veggies) along with the herbs and bring to a simmer for about 30 minutes or until the veggies are completely softened.  Allow to cool. Pour off some of the water if a thicker sauce is desired. Combine all of the of the veggies and seasonings with the lemon juice in a blender and blend until smooth.
  2. The pasta in the background of the pictures is GF chickpea pasta, and is not AIP or paleo. See suggestions above for more options for what to pair this sauce with.
  3. All nutrition information is an estimation and will vary.

Baked Low Carb Zucchini Fries (Paleo, AIP, Keto, Dairy Free)

These baked low carb zucchini fries are crispy and delicious! They’re made with coconut flour and are nut free, egg free, dairy free, paleo, keto, and AIP compliant.

Zucchini Fries

Zucchini season is in full swing, and I am all about it! When I’m not putting zucchini in dishes like my one pot lasagna or zucchini brownies, I tend to default to putting it in the oven. However, zucchini tends to get a bit mushy in the oven. You have to watch it incredibly carefully to make sure it cooks perfectly.

These low carb zucchini fries are such a delicious side dish or appetizer! They’re great for dipping into a sauce of your choice, and are made without any dairy, grains, or nuts. Most zucchini fries that you’ll find recipes for online are made with Parmesan, eggs, and almond flour, but not these! They’re totally AIP compliant and great for bringing along to a party where there are a lot of allergies.

It wasn’t easy to make a zucchini fry recipe that was egg free, grain free, nut free, and dairy free. It took me several tries to get the coating to really stick without eggs, but it really is possible! The coating for these fries is made with coconut flour, and features a blend of herbs and added nutritional yeast to give the fries that cheesy flavor without the actual dairy.

All you have to do is coat the fries in coconut milk (or almond milk if you tolerate it) and roll it in the coating. Super simple! You can even do it with kiddos!

Another thing that I love about these fries is that they’re baked! Frying in oil is so expensive when you’re using good quality oil, not to mention it’s just messy. Baking these fries is cheaper, it’s easier clean up, and it’s easier to just set in the oven to come back when it’s done.

The Ingredients You’ll Need For These Baked Low Carb Zucchini Fries


I used two large zucchinis sliced into fries for this recipe, but you can use whatever size you have on hand.

Coconut milk

Full fat coconut milk is what helps the flour coating actually stick. You can try using almond milk if you tolerate it, or eggs if you tolerate those as well.

Coconut flour

Coconut flour is the main coating ingredient and keeps these low carb, and nut free. Coconut isn’t actually a nut, and it works great for these fries. If you’re not a coconut fan and can tolerate nuts, there are lots of recipe out there that use almond instead, but I haven’t tried any other flours for this specific recipe.

Nutritional yeast and dried herbs

The dried herbs give these fries tons of flavor, and the nutritional yeast gives them that cheese-y flavor!

Optional dipping sauce

This recipe is made with a garlic mayo that really compliments the flavors! You can use a pre-made paleo mayo, or make your own AIP mayo. You can also use the green goddess avocado dip in this recipe, or a compliant marinara sauce like this AIP marinara.


Baked Low Carb Zucchini Fries (Paleo, AIP, Keto, Dairy Free)

  • Author: Michelle
  • Prep Time: 10
  • Cook Time: 30
  • Total Time: 40 minutes
  • Yield: 2-3 servings
  • Category: Sides
  • Method: Baked
  • Cuisine: Italian


  • 2 large zucchini’s
  • 1/3 cup full fat coconut milk (sub almond milk if tolerated and not AIP)
  • 1/3 cup coconut flour
  • 1 tbsp nutritional yeast
  • 1 tsp dried parsley
  • 1 tsp dried oregano
  • 2 tsp dried basil
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp sea salt
  • 1/4 tsp black pepper (omit for AIP)

For the optional garlic mayo dipping sauce

  • 1/3 cup paleo mayo (or this AIP mayo)
  • 1 tbsp olive oil
  • 2 tsp fresh parsley, chopped
  • 1 tsp garlic powder
  • 1/2 tsp sea salt


  1. Preheat the oven to 400 F and line a large baking sheet with parchment paper.
  2. Prepare the zucchini by washing well, and chopping off the ends. Slice the zucchini in half, then chop the halves into fries, being mindful to keep the peels on each fry.
  3. Using a large bowl, mix the coconut flour with the seasonings until well combined.
  4. Set up a station with the coconut flour mixture in one bowl, and the coconut milk in another bowl.
  5. Dip the zucchini fries one by one in the coconut milk, and then the flour mixture. Make sure the fries are evenly coated.
  6. Place the fries evenly spaced on the baking sheet and bake in the oven for 25-30 minutes, flipping halfway through.
  7. Serve with a dipping sauce and enjoy!

For the dipping sauce

  1. Combine all of the ingredients in a small bowl and mix well. Season further to taste.


For this dipping sauce, you can also use the green goddess avocado dip in this recipe, or a compliant marinara sauce like this AIP marinara.

If you like this recipe, you may also like…

Zucchini Fries