Tag Archives: cauliflower

keto arancini in white bowl with parsley

Try This Keto Cauliflower Arancini for a Healthy Snack

Yes, you can absolutely enjoy cheesy arancini and wine with a keto twist! Unlike traditional arancini which is often deep-fried, this arancini with a garlic butter wine sauce is a feel-good alternative packed with tons of flavour, texture and of course, good cheese. You can also easily make this vegan by swapping in vegan dairy and eggs.

keto arancini in white bowl with parsley

Keto Cauliflower Arancini

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 6-8

Ingredients:

2 Tbsp olive oil
3 cups riced cauliflower or cauliflower crumbs
2 tsp dried oregano
1 tsp sea salt
1 tsp ground black pepper
1 cup mozzarella cheese, shredded
⅔ cup Parmigiano Reggiano, shredded
2 egg yolks
⅓ cup almond flour
¼ coconut flour (optional)
½ cup almond flour
¼ cup Parmigiano Reggiano, grated
½ stick of unsalted butter
2 cloves garlic, minced
½ dry white wine
¼ cup fresh parsley, chopped

keto arancini ingredients on countertop

Directions:

1. Preheat the oven to 400°F and line a baking sheet with parchment paper. Place a saucepan over medium-high heat and add olive oil. Once the pan is hot, add in cauliflower, oregano, sea salt and pepper and cook until softened, about 5 minutes.

Related: Keto-Friendly Snacks That Are Simple to Make (and Super Satisfying)

2. Transfer cooked cauliflower into a bowl. Add mozzarella, Parmigiano, egg yolks and almond flour and mix until smooth. Now check the consistency of your batter. If your batter seems a little loose or too sticky, add in coconut flour and adjust as needed. You want to be able to form the shape of a ball without it flattening.

keto arancini ingredients in white bowl

3. Using an ice cream scoop or a ⅓ cup, scoop the batter onto the lined baking sheet until you have 6-8 medium sized balls. In a separate plate, combine almond flour and parmigiano cheese. Roll each arancini ball in the almond-cheese mixture and return to the baking sheet. Bake in the oven for 18-20 minutes. Set aside and keep warm.

4. In a medium saucepan over medium heat, add butter. Once melted, add garlic and saute for about a minute. Add wine and simmer until reduced, about 1 minute. Turn the heat off and stir in fresh parsley. Pour the garlic butter wine sauce over the keto arancini. Top with additional parsley, if desired.

keto arancini in white bowl with parsley

Like Valerie’s keto arancini? Try her air fryer corn “ribs” or healthy oven-fried chicken.

Spicy sautéed chickpeas on white plate

You Can Whip up This Spicy Sauteed Cauliflower and Chickpeas Recipe in Just 10 Minutes!

Who says simple meals can’t still be fancy? This quick We Know You Have 10 Minutes recipe is plate-lickingly good. In our opinion, you can never go wrong combining chickpeas and cauliflower, especially when they’re sauteed and caramelized with a splash of balsamic vinegar. A pro-tip: to get the cauliflower to cook quickly, cut into very, very small florets. The lemony yogurt is really the star of the dish. It’s tart and acidic flavours amplify the subtle sweetness and earthiness of the other ingredients and honestly, we could just eat the yogurt alone, it’s so, so good. You can use any plain yogurt, but if you want to really explode the flavour of this dish, choose a thick Greek variety. Then top with mint to add a bit of freshness. It’s shocking a dish that tastes this good only takes 10 minutes to make!

Spicy sautéed chickpeas on white plate

Spicy Sauteed Cauliflower and Chickpeas

Prep Time: 2 minutes
Cook Time: 8 minutes
Total Time: 10 minutes
Servings: 2 to 4

Ingredients:

Chickpea Cauliflower Saute
2 Tbsp extra virgin olive oil
½ tsp granulated garlic powder
½ to 1 tsp red pepper flakes (depending on spice preference)
1 can chickpeas, drained and rinsed
1 small or ½ large cauliflower (about 4 cups), chopped into very small florets
2 tsp balsamic vinegar
½ tsp sea salt
Pinch of pepper

Lemony Yogurt
½ cup plain, unsweetened yogurt (dairy or non-dairy)
¼ lemon, squeezed
Splash of extra virgin olive oil
¼ tsp sea salt
Pinch of pepper

Toppings
Few mint leaves
Squeeze of lemon

Ingredients for spicy sautéed chickpeas on countertop

Directions:

1. Place a large, wide skillet over medium-high heat. Add in the oil, swirl around the pan to coat the bottom, then toss in the granulated garlic powder and red pepper flakes. Saute for 30 seconds until fragrant.

2. Add in the chickpeas and cauliflower. Shake the pan so they’re coated in the oil. Pour in the balsamic vinegar, sea salt and pepper. If the pan seems too dry, add in another Tbsp of oil. Toss well to coat.

Related: Healthy 10-Minute Meals When You Just Don’t Feel Like Cooking

3. Leave the chickpeas and cauliflower undisturbed and let everything saute for 3-5 minutes. Seriously — no stirring — let them do their thing! After 3-5 minutes, toss and saute for another 3 minutes until the chickpeas and cauliflower are slightly browned.

Spicy sautéed chickpeas in frying pan

4. If the cauliflower still seems too hard and hasn’t quite cooked yet, add about ⅓ to ½ cup water and cover to soften the cauliflower. This will take about 5-ish minutes.

5. While the chickpeas and cauliflower are cooking, combine the yogurt, lemon, oil and salt and pepper, then spread it on the bottom of a platter or plate.

Three white plates next to a pan full of spicy sautéed chickpeas

6. Place the chickpeas and cauliflower on top of the lemony yogurt, squeeze a bit of lemon and add fresh mint leaves over to garnish.

Spicy sautéed chickpeas on three white plates

Like Tamara and Sarah’s spicy sauteed cauliflower and chickpeas recipe? Try their 10-minute vegan antipasto skewers or their 5-ingredient slow cooker beef Bolognese.

Get the how-to recipe here:


 

roasted cauliflower with tahini

This Middle Eastern Roasted Cauliflower With Tahini is What Vegetarian Dreams Are Made Of

If you’re serving up a vegetarian side, don’t settle for boring. Take it up a notch with this easy recipe! Cauliflower is the perfect vegetable to serve in the fall — and roasting it brings out its nutty and sweet flavour. It is typically mild in taste and can use some spices to jazz it up. In this recipe, it’s marinated in olive oil and warm Middle Eastern spices, then roasted to perfection. The key to roasting cauliflower is to use a high temperature so the outside can caramelize, while still maintaining a bit of a bite. But we’re not done yet. Serve this cauliflower with a luxurious drizzle of tahini sauce and garnish with parsley, cilantro or flaked almonds. Then just watch it disappear off the plate.

roasted cauliflower with tahini

Middle Eastern Roasted Cauliflower With Tahini

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Serves: 2

Ingredients:

Cauliflower
1 large head of cauliflower or 2 small ones (roughly 600g without stems)
4 Tbsp extra virgin olive oil
1 ½ tsp onion powder
1 tsp cumin powder
½ tsp chilli powder
½ tsp salt + more per preference

Tahini Drizzle
½ cup tahini paste
3 Tbsp lemon juice
¼ tsp salt
1 small garlic clove, crushed
5-7 Tbsp water, per preference

Garnish
Handful of parsley or cilantro (optional)
Flaked almonds (optional)

roasted cauliflower with tahini ingredients

Directions:

1. Preheat oven to 425°F. Wash the cauliflower and pat dry using a paper towel. Trim off the ends and green stems. Cut into florets.

chunks of cauliflower on baking tray

2. Prepare the marinade by mixing together the olive oil, onion powder, cumin powder, chilli powder and salt.

roasted cauliflower with tahini marinade

3. On a large sheet pan, toss the cauliflower with the marinade ensuring they are well coated. Do not overcrowd them on the pan. Bake for approximately 30 minutes or until they are caramelized. Toss around halfway through baking time.

roasted cauliflower on baking tray

Related: How to Grow Fall Vegetables and What to Do With Them

4. Meanwhile prepare the tahini drizzle by mixing together the tahini, lemon juice, salt and garlic. Whisk everything together using a fork. The tahini will thicken a lot and seize up and it will seem like it is ruined. However, keep whisking and gradually add water a few Tbsp at a time, until it becomes smooth again. Adjust the thickness of the sauce to your preference by adding more or less water.

white bowl filled with tahini

5. Take the cauliflower out of the oven and taste for salt. Add more if required while they are hot. Toss in lemon juice if you desire. Serve the cauliflower with the tahini sauce drizzled on top. Garnish with parsley, cilantro or almonds if using.

roasted cauliflower with tahini

Like Amina’s Middle Eastern roasted cauliflower recipe? Try her curried roasted Brussels sprouts.

This Fiery Korean Gochujang Cauliflower Popcorn is Comfort Food at Its Finest

Gochujang, the fermented Korean hot pepper paste, has gained popularity by way of recipes featuring grilled proteins, like chicken, beef and pork. However, this recipe brings you that umami bite of sweet and spicy flavour with a veggie spin: lightly battered cauliflower popcorn bites. No hard and fast rules apply here, serve this on game night, as an appetizer or side dish.

Korean Gochujang Cauliflower Popcorn

Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4 to 6

Ingredients:

2 tsp vegetable oil (plus more for frying)
2 cloves garlic, minced
¼ cup gochujang (Korean hot pepper paste)
3 Tbsp ketchup
2 Tbsp white vinegar or cider vinegar
2 Tbsp honey
2 Tbsp water
1 cup all-purpose flour
⅓ cup potato starch or cornstarch
¼ cup rice flour
1 tsp kosher salt
1 tsp baking soda
¾ cup water (approx.)
2 eggs, whisked
1 small head cauliflower, cut into small florets (8 cups)
1 tsp toasted sesame seeds (optional)
Greek yogurt or sour cream for dipping (optional)

Tip: Rice flour and potato starch are common ingredients in a Korean pantry, the combination will lighten and aerate the batter. Look for them in an Asian market or bulk store.

Tip: Gochujang is a fermented Korean hot pepper paste; and while shelf-stable when you purchase it, please refrigerate after opening.

Directions:

1. Heat enough oil in your largest and widest pot to reach 1-inch high over medium to medium-high heat until a deep-fry thermometer reaches 350°F. Don’t have a deep-fry thermometer? Either add a cube of bread to test the oil (it should fry quickly to golden) or dip end of a wooden spoon to see if bubbles start forming.

2. Meanwhile, make the sauce. Heat 2 tsp oil in a small saucepan. Add garlic and cook, stirring for 30 seconds. Stir in gochujang, ketchup, vinegar, honey and water and simmer for 1 minute; set aside.

Related: Eddie Jackson’s Gochujang Short Ribs Are Your New All-Star Dish

3. Whisk flour, potato starch, rice flour, salt and baking soda. Whisk in water and eggs, to make a slightly thickened batter. Add all the cauliflower, stirring to coat; the batter should be just thick enough to coat, while easily dripping off the floret. Add more water if needed.

4. Carefully drop lightly battered cauliflower into the hot oil using a fork, one at a time to achieve popcorn-sized bites (dropping them in groups will create lumps and will not produce a crispy batter).

Tip: Cauliflower is made up of a ton of water and continues to steam when cooked and needs to be fried twice. The first fry steams, while the second fry will lighten and crisp the combination of potato starch and rice flour.

5. Fry, with a spider or slotted spoon, turning until golden and crispy, 2-3 minutes. Drain on a wire rack set over a baking sheet. Repeat with the remaining cauliflower. Once everything had been fried, fry again until browned and crispy, 3-4 minutes and drain on a rack.

Related: This Korean Sweet and Sour Seaweed Salad is the Perfect BBQ Side Dish

6. Rewarm the sauce until loosened. Transfer half of the cauliflower in a large bowl and drizzle with enough sauce to just lightly coat, tossing quickly. Transfer to a serving plate and repeat with the remaining cauliflower and gochujang sauce mixture. Sprinkle with sesame seeds and serve with sour cream or Greek yogurt if desired.

Tip: Serve at room temperature and avoid reheating in the oven; it will steam and soften the cauliflower.

Like Soo’s fiery gochujang cauliflower popcorn? Try her pork banh mi burgers or asparagus and mushroom udon.

Spaghetti Puttanesca with Cauliflower is the Vegetarian Pasta to Beat

Spaghetti alla puttanesca is a classic Italian pasta dish that’s packed with the salty, umami flavours of capers, olives, tomatoes, Parmesan cheese and fresh herbs. For this spin on a staple, we add dimension with golden, lightly crispy roasted cauliflower and the sweetness of roasted tomatoes, making for a filling, delicious vegetarian main that’s simple, hearty and healthy. Enjoy!

Cauliflower Puttanesca

Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Serves: 4 to 6

Ingredients:

4 cups (2 pints) halved cherry tomatoes
1 small cauliflower, cut into florets (about 4 cups)
¼ cup olive oil, divided
1 Tbsp balsamic vinegar
½ tsp salt
½ tsp pepper, divided
450g long pasta, such as spaghetti, bucatini or linguini
1 small onion, diced
3 cloves garlic, minced
3 tbsp tomato paste
¼ cup kalamata olives, chopped
2 Tbsp capers, drained and rinsed
½ cup chopped parsley
½ cup torn basil
½ cup shaved Parmesan

Directions:

1. Preheat oven to 450°F.
2. Place tomatoes on one half of a rimmed baking sheet, and the cauliflower on the other.
3. Whisk together 3 Tbsp oil, vinegar, salt and ¼ tsp pepper in a small bowl. Drizzle over vegetables; stir to coat (keeping the veggies separate will allow the cauliflower to crisp up when cooking despite the juicy tomatoes). Roast until cauliflower is golden and tender, about 25 minutes.

4. Cook pasta according to package directions in a large pot of generously salted water. Reserve ½ cup pasta water. Drain and set aside.
5. Heat remaining oil in a large skillet over medium heat. Add onion and garlic and cook until tender, about 6 to 8 minutes.
6. Add tomato paste and cook for 1 minute. Add cauliflower, tomatoes (and any juice), olives, capers, parsley, remaining pepper, pasta and pasta water; toss to coat.
7. Serve sprinkled with fresh basil and parmesan.

Craving more veg-friendly dinner ideas?  We’ve culled our 50 all-time best vegetarian recipes and 20 satisfying vegetarian casseroles.

3 Vibrant Vegetarian Dinner Recipes That Make Lemon the Star

If your winter diet consisted of one too many stew and casserole dishes, we hear you, and we bet your current recipe arsenal is due for a spring refresh. Few people know how to celebrate seasonal fare like Jeanine Donofrio, the face behind the plant-forward recipe blog Love & Lemons, where healthy, rainbow-bright dishes take centre stage. That’s why we’re showcasing three mouth-watering vegetarian spring dinner ideas from her brand new cookbook, Love & Lemons Every Day (Available April 2).

The best part? Each recipe brilliantly incorporates lemon in a new way. The star ingredient adds a bright, citrusy finish to each main that denotes the sunny season ahead.

Asparagus, Snap Peas & Chive Blossom Pasta

This stunning pasta dish, featuring seasonal produce like radishes, asparagus, snap peas and chive blossoms, is a staple no matter the occasion; it’s easy enough to cook for the family on busy weeknights, and pretty enough to serve at your next dinner party. The pasta is lightly dressed in a mixture of fresh lemon juice and Dijon mustard, before being garnished with Parmesan cheese and lemon zest. We love how the pasta shape mimics that of the veggies! Get the recipe here!

Spring-on-a-Plate Socca Flatbread

Meet your new favourite healthy pizza alternative that’s the epitome of spring. The flatbread itself is made from chickpea flour, and requires only three ingredients. A cashew-based herb spread featuring fresh lemon juice acts as the perfect base. Topped with red radishes, pickled red onions, frozen peas, preserved lemons, mint leaves and feta cheese, this heavenly main can do no wrong, and is a delicious way to usher in the vibrant season ahead. Get the recipe here!

Cauliflower Steaks with Lemon Salsa Verde

By now, we’re sure you need no convincing that cauliflower is an incredibly versatile vegetable worth celebrating. But in case you still had your doubts, this spring-focused dish is proof on a plate. A flavourful puree of cauliflower florets, garlic cloves, miso paste and lemon juice act as the base, with a perfectly roasted cauliflower steak placed on top. The vegan, dairy-free main is then topped with a zesty salsa verde starring preserved lemons, parsley, pine nuts and capers. Get the recipe here!

Images excerpted from Love and Lemons Every Day: More than 100 Bright, Plant-Forward Recipes for Every Meal by Jeanine Donofrio. Copyright © 2019 Jeanine Donofrio. Photography by Jeanine Donofrio, Christopher Broe, and Jack Mathews . Published by Penguin Canada, an imprint of Penguin Random House LLC. Reproduced by arrangement with the Publisher. All rights reserved.

Iron-Chef-Canada-battle-cauliflower-tile

Cauliflower May Just Be the Most Versatile Iron Chef Canada Ingredient To Date

Food fads come and go, but cauliflower and its magical powers seem to be one trendy ingredient that isn’t going anywhere anytime soon. And with good reason—it’s a low-calorie, high-vitamin veggie, one that can be transformed into a variety of mouth-watering dishes.

Look no further than Iron Chef Canada‘s Battle Cauliflower for proof. The Chairman tasked challenger (and former Top Chef Canada winner) René Rodriguez and Iron Chef Amanda Cohen with concocting five dishes featuring the cruciferous veggie, and boy, did they deliver. From cauliflower dumplings and arancino to a cauliflower “Funfetti” cake and pannacotta, these chefs proved that cauli-“power” is a very real thing.

In honour of the versatile ingredient, here’s everything you ever wanted to know about it.

Iron Chef Canada cauliflower reveal

When is cauliflower in season in Canada?

Luckily, cauliflower is available year-round, but it’s always at its best (and most inexpensive) come fall. That’s when you’ll see larger heads pop up on store shelves or lining the stalls at local farmer’s markets, where it’s just waiting to be transformed into a hearty soup, mash or roasted dish.

What does cauliflower taste like?

Cauliflower is one of those vegetables that just goes well with everything thanks to its mild flavour, as it tends to absorb the herbs and spices it’s seasoned with. But overall it’s slightly nutty with a bit of a bitter undertone, which means that while you can swap it in for a variety of carbs, you’ll usually still get a hint of cauliflower taste in your finished dish.

What do you eat cauliflower with?

This veggie is great as a snack, side dish, or main, and it can be paired with a variety of spices and ingredients that enhance its natural flavour. We’d say anything goes, but we’re particularly fond of pairing cauliflower with other fall ingredients like venison or pumpkin, as well as salty, savoury cheese.

What are the health benefits of eating cauliflower?

Cruciferous vegetables like cauliflower (and broccoli, Brussels sprouts, cabbage and kale), are basically a superfood. Cauliflower is low in calories and fat-free, and contains an abundance of vitamins, from folate and Vitamin C, to Vitamins E and K. It also contains omega-3 fatty acids, which help to regulate cholesterol and heart disease; it’s high in fibre; and it also contains sulforaphane, a compound that may be key to preventing cancer.

Need more reasons to munch on cauliflower? It’s also said to boost brain function, balance hormones, improve the appearance of skin and hair, and help your vision. All that on top of it being a great tool for weight loss. No wonder more and more people are cooking the veggie up.

The great cauliflower debate: cooked or raw?

It’s no secret that people can be pretty particular about how they consume their cauliflower. While some prefer the raw crunch that comes with biting into a floret (accompanying a cheesy dip or guacamole, maybe?) others prefer the milder flavour of it cooked.

While it’s always a good idea to incorporate more veggies into your diet no matter how they’re prepared, the hard-to-digest sugars in raw cruciferous vegetables can lead to gas and bloating for some folks. Meanwhile, people with a thyroid condition might want to heat up their cauliflower too, given that raw cruciferous veggies contain thyroid inhibitors, which may worsen the condition.

raw cauliflower

How to make cauliflower rice

Ricing cauliflower is super quick and easy—all you need is a food processor. Separate the florets and give them a quick wash, then pop them into the processor and pulsate until you achieve the texture of rice. Easy, peasy.

Don’t have a food processor? You can also grate the florets using a cheese grater.

Once you’ve got your “rice,” (which is about 25 calories per cup compared to 205 calories per cup for white rice), you can use it in a variety of dishes that call for regular rice, from cauliflower fried rice to sushi. Just keep an eye on your cooking time: in a hot dish cauliflower rice only needs five-to-eight minutes on the stovetop.

You can also freeze cauliflower rice once it’s been pulsated down, simply throw it into labelled freezer-safe bags and then pull it out when you’re in need of a quick, low-carb side dish.

cauliflower-fried-rice

Cauliflower pizza

Rice isn’t the only magical thing to come out of a head of cauliflower—you can make cauliflower-based pizza crust too. The trick to a successful crust is to ring out all of the water from the veggie as you go, but be warned that it’s not pizza crust. This is a thinner, healthier version, albeit one that’s improved with the addition of life’s two secret ingredients: tomato sauce and cheese.

 

Watch Iron Chef Canada Wednesdays at 10 PM E/P

how-to-make-cauliflower-rice-and-flavourful-recipes

How to Make Cauliflower Rice (and 3 Flavourful Variations)

Cauliflower has gained a lot of popularity among healthy eaters for its fibre-rich and disease-preventative benefits. As well, it’s a bit of a chameleon when it comes to nutritious meals. This cruciferous vegetable has a mild, agreeable taste that can take on any flavour and be transformed into risotto, pizza crust and cauliflower “rice” — all without the hefty dose of carbs!

Cauliflower rice in a bowl

If you don’t have a food processor, you can still make this sneaky healthy side dish with a knife or box grater. Here are a few easy ways to make the perfect cauliflower rice, and a few simple seasoning ideas.

Three Ways to Make Cauliflower “Grains”

Food Processor Method:

1. Cut cauliflower into several rough pieces and remove the tough core.

2. Working in 2 batches, add to a food processor fitted with a metal blade, and pulse until the size of rice or couscous. Add to a large bowl.

3. Repeat with the second batch of cauliflower.

Box Grater Method:

1. Cut cauliflower into several rough pieces and remove the tough core.

2. Working in several, manageable batches, grate cauliflower on the medium-sized holes of you grater. Add to a large bowl.

3. Repeat with remaining pieces of cauliflower.

Knife Method:

1. Cut cauliflower into several rough pieces and remove the tough core.

2. Make small slices crosswise into cauliflower pieces.

3. When entire head is slices, chop until fine, roughly the size of rice or couscous.

How to Cook Cauliflower Rice and Flavour Variations

Cauliflower rice is a nutritious addition to meals whether served raw or cooked. Add your uncooked rice into salads, soups or bake into casseroles for textural delight.

Simple Rice: Warm olive oil in a skillet over medium heat. Add the cauliflower “grains,, sprinkle with salt and cook covered for 8 minutes until fluffy. Serve as a side dish or bed for curries and stews.

Roasted Rice: Roast rice until crispy and use as a crunchy topper for avocado toast or hummus. For more flavour, try roasting the rice with cumin, cinnamon and thyme.

Southwestern Cauliflower Rice: Saute onion, red bell pepper and garlic with cumin, chili powder and smoked paprika. Add cauliflower rice and cook until tender. Season with a squeeze of lime juice, salt and chopped fresh cilantro. Serve inside tacos, as a side dish or toss in black beans to make it the main event.

Chinese Fried Cauliflower Rice: Sauté onion, carrot, ginger and garlic. Add cauliflower rice and cook until tender. Season with soy sauce or tamari, rice wine vinegar, sesame oil and Sriracha. Stir in diced green onions and serve inside lettuce cups with shredded cooked chicken or duck.

Greek Cauliflower Rice: Sauté onion, garlic, dried oregano, a pinch of nutmeg and chopped fresh rosemary. Add cauliflower rice and cook until tender. Season with salt, lemon zest and lemon juice. Remove from heat and stir in pitted black olives, seeded and diced Roma tomato, chopped fresh dill and crumbled feta. Serve with pita and hummus.

Photo courtesy of Getty Images

Published June 10, 2016, Updated June 1, 2018

Absolutely Addictive Cauliflower Buffalo Wings

Cauliflower’s reign continues with this amazing recipe. This healthier version of the classic pub favourite is starting to pop up in restaurants all over the place. Try it and you’ll be surprised by how “meaty” cauliflower really is.

cauliflower-buffalo-wings-vegan-recipe-2

Ingredients:
1 head of cauliflower
1/2 cup non-dairy milk
1/2 cup water
3/4 cup all-purpose flour (can substitute for gluten-free rice flour)
2 tsp garlic powder
2 tsp onion powder
1 tsp cumin
1 Tbsp of paprika
1/4 tsp sea salt
1/4 tsp ground pepper
1 Tbsp Earth Balance buttery spread
1 cup Frank’s red hot sauce

cauliflower-buffalo-wings-vegan-recipe

Directions:

1. Line a baking sheet with parchment paper and preheat your oven to 450°F. Wash and cut cauliflower head into small bite-sized pieces.
2. Mix all the ingredients (minus the Earth Balance and hot sauce) into a mixing bowl.
3. The batter will be thin enough that it runs off your fork and the cauliflower florets. Dip each floret into the mixture and coat evenly. You can shake or tap off the excess on the side of the bowl.
4. Lay florets in an even layer on the parchment lined baking sheet.
5. Bake for 25 minutes or until golden brown.
6. While the cauliflower is baking get your ranch dip and wing sauce ready. In a small saucepan over low heat melt Earth Balance and mix in hot sauce, bringing to a low simmer before removing from the heat.
7. Remove the cauliflower from the oven and put all the baked florets into a mixing bowl with the wing sauce and toss to coat evenly. Then spread all the florets in wing sauce out onto the same baking sheet. Bake in the oven for another 25 minutes.

cauliflower-buffalo-wings-vegan-recipe-1

Ranch Dip Ingredients:
1 cup Wildwood zesty garlic aioli (or vegan mayo of your choice)
1/8 cup non-dairy milk
2 tsp apple cider vinegar
1 Tbsp dill
1 Tbsp parsley
1 Tbsp chives
1 tsp onion powder
1/4 tsp sea salt
1/4 tsp ground pepper

Note: If you use a regular vegan mayo you might also want to add 1 tsp of garlic powder.

Directions:
1. Blend all the ingredients in a blender until smooth. Refrigerate for at least 30 mins before serving.

Tip: The wings can be made with any sauce so try it with your favourite BBQ sauce or a nice version is lemon and pepper. For a milder salt and pepper wing just toss them in salt and pepper right out of the oven — no need for the second baking…the options are endless!

See more from hot for food on their YouTube channel.

Cauliflower Crust

3 Healthy New Ways to Eat Cauliflower Crust (That Aren’t Pizza)

Cauliflower crust has become the latest craze as a pizza base. Everywhere you turn, cooks are swapping out the carb-heavy, flour-based crust for a nutrient-rich, naturally gluten-free cauliflower mixture. There’s no need to stop the party at pizzas though. The vegetable-based crust is incredibly versatile, and can be used in all sorts of delicious applications, well beyond your typical slice.

We take the new, health-driven crust and create savoury tarts, quiches and pot pies with it. Forget about rising times and intimidating dough recipes, cauliflower crust is here to save the day, deliciously.

Cauliflower-Crust-Tart-1

Classic Cauliflower Crust

Keep this master recipe on hand for all of your cauliflower crust needs.

Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Makes: 1 Cauliflower Crust

Ingredients:
1 head cauliflower
1/2 cup shredded mozzarella cheese
2 large eggs, lightly beaten
1 tsp salt

Directions:
1. Cut cauliflower into florets, discard tough core and pulse florets in a food processor until it resembles the size of a small grain (like rice).
2. Steam cauliflower “grain” in a steam basket or fine-mesh sieve until tender, about 5 minutes.
3. Using cheesecloth or a clean kitchen towel, ring any excess liquid out of cauliflower. Discard liquid.
4. Add rung cauliflower to a large bowl and mix in mozzarella, eggs and salt.
5. Use as directed in recipes (below).

Zucchini and Ricotta Tart with Cauliflower Crust
On a large rimmed baking sheet lined with parchment paper, spread 1 recipe Cauliflower Crust (recipe above) into a 1-inch-thick rectangle. Bake at 400ºF, until mixture is cooked though and beginning to turn golden brown, 15 to 20 minutes. Remove from oven. Spread 1 cup ricotta cheese over baked cauliflower crust, leaving a 1-inch border around the edge. Top with thinly sliced zucchini and halved cherry tomatoes. Drizzle with a touch of olive oil and season with salt and pepper, to taste. Return tart to oven and bake until zucchini is cooked through and crust is golden brown, about 15 minutes. Remove from oven and garnish with fresh herbs of choice. Slice and serve. Serves 4.

Cauliflower-Pot-Pie-1

Cauliflower Crust Muffin Tin Quiche
Grease a 6-cup muffin tin with butter or oil. Press 2 to 3 Tbsp Cauliflower Crust (recipe above) into a bowl shape, up the sides of each muffin cup, until an even layer is formed (this is the “pastry shell”). Bake at 400ºF for 15 minutes, until baked through and beginning to brown. Reserve. In a large bowl, mix to combine 2 large eggs, 1/2 cup grated cheese of choice and 1/2 cup whole milk. Season with salt and pepper, to taste. Divide egg mixture among baked cauliflower crust shells. Bake for an additional 20 minutes, or until filling is puffed and cooked through. Cool for 5 minutes in pan. Remove quiches from muffin tin by running a sharp knife around edges. Garnish with fresh thyme and serve. Serves 6.

cauliflower-pot-pie

Miniature Cauliflower Crust Pot Pies
Preheat oven to 400ºF. Divide your favourite chili, pot pie or stew recipe into 6 medium ovenproof ramekins, leaving a 1-inch space at the top for crust. Add 1/4 cup Cauliflower Crust (recipe above) over each ramekin of chili, pot pie or stew. Smooth tops by gently packing the mixture down. Sprinkle crust with 1 Tbsp grated Parmesan or Cheddar. Bake until crust is golden brown and filling is bubbling, about 20 minutes. Serve warm. Serves 6.

Kick cauliflower up a notch and explore the vegetable’s crispier, spicier side with these vegan cauliflower “fish” tacos, complete with avocado crema.

three fully loaded cauliflower tacos lined up on a cutting board

Dinnertime Done Right: Coconut-Crusted Cauliflower Tacos

Are you ready for some crispy, flavour-packed cauliflower tacos? We are, so we’re serving up this incredibly bright and delicious recipe to satisfy your taco needs. When the weather is warm, most people tend to crave zesty, fresh and light flavours and this vegetarian dish delivers just that. Make it for dinner this week — you (and your belly) will be very pleased.

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Prep Time: 1 hour
Total Time: 1 hour and 15 minutes
Serves: 3-6

Ingredients:
1 small cauliflower, chopped in florets
1/2 cup unsweetened coconut milk
3/4 cup shredded, unsweetened coconut
1/2 cup almond meal (ground almonds)
1/2 tsp garlic powder
1 tsp chili powder
1/4 tsp turmeric
1/4 tsp sea salt

Avocado Crema:
1 avocado
1/4 cup plain, unsweetened coconut milk
1/2 small clove garlic, minced
1 Tbsp fresh lime juice
Sea salt to taste

Mango Cabbage Slaw:
2 cups finely chopped purple cabbage
1 fresh mango, chopped in small cubes
1 lime, juiced
1/4 cup cilantro, chopped
2 Tbsp extra virgin olive oil
2 tsp maple syrup
Pinch sea salt

6 corn tortillas (or use sprouted corn tortillas)

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Directions:

Coconut-Crusted Cauliflower:
1. Preheat oven to 375°F.
2. Combine shredded coconut, almond meal, garlic powder, chili powder, turmeric and sea salt in a bowl.
3. Place coconut milk in another bowl.
4. Chop cauliflower into florets.
5. Coat each floret in the coconut milk and then dip in the shredded coconut mixture.
6. Spread coated florets of cauliflower out on a baking sheet lined with parchment paper.
7. Bake for 35 minutes, until the outside is crisp and the cauliflower is soft.

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Avocado Crema:
1. Meanwhile, prepare avocado crema by blending the avocado, coconut milk, garlic, lime juice and sea salt together in the food processor until creamy and smooth.
2. Place avocado crema in a small plastic bag and squeeze toward one of the corners of the bag. Eventually, you’ll snip a very small hole on one of the corners, right before you’re about to squeeze the crema over (in a few steps).

Mango Cabbage Slaw:
1. Chop purple cabbage finely, cut mango into small cubes and chop cilantro.
2. Combine purple cabbage, mango and cilantro in a bowl together with lime juice, extra virgin olive oil, maple syrup and sea salt.

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Assembly:
1. Once the cauliflower is cooked, warm up tortillas for a few minutes in the oven.
2. Place a layer of the mango cabbage slaw down the centre of each tortilla.
3. Add some roasted cauliflower on top of each one.
4. Snip a tiny hole in the corner of the bag and gently squeeze the avocado crema to drizzle over top.
5. Garnish with fresh cilantro.

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Watch this video to learn how to properly dine out at a Mexican taqueria.

3 Ways with Cauliflower Wings

If you’ve been searching for a healthier chicken wing alternative to please both carnivores and vegetarian diners, look no further. Enjoy classic wings — sans meat — with these three tasty cauliflower wing variations!

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Cauliflower florets offer a pool of flexibility when it comes to flavourings, so get creative with your homemade and prepared sauces. From Thai peanut to maple chipotle to honey garlic, these tasty bites will satisfying your cravings with little caloric impact.

Prep Time: 10 minutes
Cook Time: 30 minutes
Serves: 4

Cauliflower-Wings-12-Thai-Peanut

Crunchy Thai Peanut

Ingredients:
1 small or 1/2 large head cauliflower
1/2 cup natural peanut butter (smooth or chunky)
1 Tbsp minced fresh Thai chili
2 Tbsp lime juice
2 tsp tamari or fish sauce
1/2 tsp ground dried ginger
1/4 cup water, more to thin
1 cup panko breadcrumbs
Minced green onion, to serve
Chopped fresh cilantro, to serve
Sriracha, to serve

Cauliflower-Wings-1-Thai-Peanut-Prep

Directions:
1. Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper.
2. Cut cauliflower in half, remove tough core and cut into large florets.
3. In a medium bowl whisk peanut butter, lime juice, chili, tamari or fish sauce, ginger and water until smooth. Mixture should be thick but still run off the spoon; if too thick, add water, 1 tsp at a time until proper consistency. Add panko to a large plate.
4. Working one at a time, dip cauliflower in peanut butter mixture to coat, then coat in panko, shaking off extra. Place on prepared baking sheet. Repeat with remaining cauliflower.
5. Bake for 30 minutes, until cauliflower is tender and panko is crispy. Transfer to a serving plate, top with green onions, cilantro and a drizzle of Sriracha. Serve.

Cauliflower-Wings-1-Chipotle-BBQ-Maple

Maple Chipotle BBQ

Ingredients:
1 small or 1/2 large head cauliflower
1 cup prepared or homemade BBQ sauce
2 Tbsp maple syrup
2 Tbsp apple cider vinegar
2 chipotle peppers in adobo sauce, finely chopped

Directions:
1. Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper.
2. Cut cauliflower in half, remove tough core and cut into large florets.
3. In a medium bowl, mix BBQ sauce, maple syrup, vinegar and chipotle peppers until combined. Working one at a time, coat cauliflower in BBQ sauce mixture. Place on prepared baking sheet. Repeat with remaining cauliflower.
4. Bake for 30 minutes, until cauliflower is tender sauce is sticky. Transfer to a serving plate. Serve.

Cauliflower-Wings-Honey-Garlic-Sesame

Honey, Garlic and Sesame

Ingredients:
1 small or 1/2 large head cauliflower
1/4 cup honey
2 Tbsp white miso paste
2 Tbsp rice vinegar or mirin
2 Tbsp water
2 tsp sesame oil
1 tsp dried granulated garlic (no garlic salt)
2 tsp black and/or white sesame seeds, to serve
Chopped fresh cilantro, to serve (optional)

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Directions:
1. Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper.
2. Cut cauliflower in half, remove tough core and cut into large florets.
3. In a medium bowl, whisk honey, miso, vinegar or mirin, water, sesame oil and garlic until combined. Working one at a time, coat cauliflower in honey mixture. Place on prepared baking sheet and sprinkle with sesame seeds. Repeat with remaining cauliflower.
4. Bake for 30 minutes, until cauliflower is tender sauce is sticky. Transfer to a serving plate and sprinkle with cilantro and chili, if using. Serve.

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Note: Make these as close to baking as possible. The longer the panko sits on the peanut butter mixture, the less crispy it will be.

For another tasty appetizer, try this recipe for Moroccan-spiced cauliflower bites.

Cauliflower Pizza

The Best Cauliflower Crust Rainbow Pizza

You can roast it, rice it, steam it or purée it, but our new favourite way to enjoy seasonal cauliflower is pizza. Quicker than making your own pizza dough from scratch, you’ll love this crispy, chewy cauliflower crust that serves as a sneaky way to eat more veggies.

Once you have the base down, you can customize your toppings based on the season. Use up those last few end-of-summer tomatoes with fresh basil, or pair roast squash with creamy Gorgonzola cheese. Try shredded, roast Brussels sprouts with pomegranate seeds for a comforting cool-weather dinner. Get creative with the toppings and turn this recipe into a satisfying, veggie meal for you and your family.

Cauliflower Pizza

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Serves: 4 (makes 2 pizzas)

Ingredients:

Cauliflower Crust:
1 1/2 lbs (1/2 large) cauliflower, broken into small florets
3 large eggs
1/2 cup Parmesan cheese
1 cup light spelt flour or gluten-free all-purpose flour
1 Tbsp psyllium powder
1 tsp salt

Toppings:
1 cup diced yellow pepper
1 cup shredded radicchio or red cabbage
1/2 cup tomato sauce or 2 fresh tomatoes, sliced
1/2 cup thinly sliced fresh basil or ¼ cup broccoli
1/4 cup red onion
1 large carrot, julienned or shredded
1 Tbsp balsamic reduction (balsamic glaze), for drizzling

Rainbow Cauliflower Crust Pizza

Directions:
1. Arrange oven racks to accommodate 2 trays. Preheat oven to 425ºF. Line 2 large baking sheets with parchment paper.
2. In a food processor, pulse cauliflower until finely chopped. Add eggs and cheese; blend until combined. Transfer mixture to a large mixing bowl. Add flour, psyllium and salt; blend until combine. Place dough onto baking sheet and spread into 8-inch circle or rectangle. Bake for 10 minutes.
3. Arrange fresh toppings into any pattern you desire (get creative!). Slice and serve with a drizzle of balsamic reduction.

Cauliflower Bites with Turmeric Yogurt

Bright and Bold Moroccan-Spiced Cauliflower Bites

Turn a head of cauliflower into a flavourful and healthy appetizer in less than 30 minutes.

This meat-free “wing-style” dish will entice even the most discerning carnivore with its full flavour profile. Turmeric gives this dish it’s bright yellow hue, combined with cinnamon, pepper, cumin and thyme, for a fragrant spice combo you’ll want to use on more veggies. Serve as a quick party appetizer or as part of a larger meal as a tempting veggie side dish.

Cauliflower Bites
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Serves: 4 to 6

Ingredients:

Moroccan-Spiced Cauliflower Bites:
1 head cauliflower, cored and cut into bite-size florets
1/2 tsp ground cinnamon
1/4 tsp ground black pepper
1/2 tsp ground cumin
1/2 tsp dried thyme
1/2 tsp salt
1/2 tsp turmeric
1 Tbsp extra-virgin olive oil

Turmeric Yogurt Dip:
2 tsp lemon juice
1/2 tsp turmeric
1 Tbsp extra-virgin olive oil
2 tsp maple syrup
1/4 tsp ground black pepper
1/2 cup Greek yogurt
1 clove garlic, minced

To Serve:
1/4 cup chopped fresh cilantro or diced green onion

Directions:

Moroccan-Spiced Cauliflower Bites:
1. Preheat oven to 425ºF.
2. In a large bowl, toss all cauliflower ingredients until florets are evenly coated. Spread on a baking sheet.
3. Roast for 18 to 20 minutes until cauliflower is tender and beginning to brown on the bottom.

Turmeric Yogurt Dip:
1. In a medium bowl, whisk all dip ingredients until uniformly yellow. 2. Transfer to a serving bowl. Use immediately or cover and refrigerate for up to 3 days. Stir before serving.

To Serve:
1. Arrange cauliflower on a platter, sprinkle with cilantro or green onion, and serve warm or room temperature alongside dip.

Vegan Roasted Cauliflower and Caper Salad

By Janet Malowany

Paradoxically, when I began to eat a vegan diet, restricted to non-animal food products, I found myself with more food options. I wanted to try so many new foods. Instead of recreating meat-centric dishes, I explored naturally vegetarian ones from around the globe. Living in Canada, with its multicultural population, meant I had easy access to international ingredients and that is how this salad was born.

If you think you don’t like cauliflower, I urge you to try it simply roasted with salt and pepper. I could easily eat a whole head of cauliflower this way. Fried capers were revolutionary in my kitchen. Perhaps most reminiscent of crusty bacon bits, brined capers explode into crusty flowers at the touch of hot oil. They contrast nicely with pickled currants. Together, they round out this autumn salad of roasted cauliflower, creamy avocado and your favourite leafy greens.

Roasted Cauliflower Salad with Fried Capers and Pickled Currants, Courtesy of Janet Malowany, tastespace.wordpress.com, Toronto 
An unusual ingredient, fried capers will bring an explosion of flavour to your mouth!

Roasted Cauliflower Salad

Prep time: 20 minutes
Cook time: 45 minutes
Yields: 4 servings

Ingredients
1 large head of cauliflower, cut into large florets
2 tbsp (30 mL) olive oil (or other cooking oil)
salt to taste
pepper to taste
1/3 cup (75 mL) sliced almonds, toasted
1 tbsp (15 mL) white wine vinegar
3 tbsp (45 mL) dried currants
2 tbsp (30 mL) capers, soaked in water for 10 minutes, rinsed and drained
Coconut oil
8 cups (2 L) mixed greens
2 avocados, pitted, peeled and sliced

Directions
1. Preheat oven to 400ºF (200ºC).
2. In large bowl, toss cauliflower florets with oil and sprinkle with salt and pepper. Spread on 2 parchment paper–lined baking sheets and roast for 40 minutes, stirring half-way through, until tender.
3. Meanwhile, in small skillet over medium heat, toast almonds, being careful not to burn. Remove from pan and set aside.
4. In small bowl, pour white wine vinegar over currants. Set aside.
5. Using paper towel, dry capers thoroughly.
6. In small skillet over high heat, melt enough coconut oil to coat bottom of pan. Carefully add capers to skillet, taking care not to be spattered with hot oil. Fry capers, stirring occasionally, until lightly browned, about 1 minute. Remove capers to paper towel–lined plate.
7. To serve, top mixed greens with roasted cauliflower, toasted almonds, currants, capers and sliced avocados.

Click here to print, save or share this Roasted Cauliflower Salad recipe.

TheTasteSpace
My name is Janet Malowany; I’m a doctor by day and amateur chef by night. I love creating healthy, delicious foods. In March 2011, I adopted a whole-food vegan diet without refined sugars or flours, and I haven’t looked back. The Taste Space is where I share my favourite recipes.

Cauliflower Tacos with Mango Slaw and Avocado Crema

Everyone wants to eat a little lighter when it’s hot outside, so we’ve come up with a clever and delicious meat-free meal. Grilled cauliflower, mango slaw and avocado crema come together for a sophisticated vegetarian take on fish tacos, perfect for a family picnic or easy weeknight meal.

Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: makes 12 tacos

Cauliflower Tacos with Mango Slaw and Avocado Crema

Mango Slaw:
1 cup thinly sliced red onion (approximately ½ an onion)
1 thinly sliced red pepper
1 thinly sliced red mango
¼ cup cilantro, finely chopped
½ lime, juiced

Avocado Crema:
1 ½ avocados
2 limes, juiced
2/3 cup canned coconut milk
1 garlic clove
1 tsp hot sauce
¼ tsp onion powder
¼ tsp sea salt
¼ tsp ground pepper

Grilled Cauliflower:
1 head of cauliflower, cut into florets
3 Tbsp olive oil
1 garlic clove, minced
½ tsp chili powder
¼ tsp cumin

Extras:
24 corn tortillas

Directions:
1. In a bowl toss together all the ingredients for the mango slaw and refrigerate until ready to serve tacos.
2. In a blender, combine all the ingredients for the avocado crema until smooth and refrigerate until ready to serve tacos.
3. Toss cauliflower florets in olive oil, minced garlic, chili powder and cumin, and grill for 20 minutes on the barbecue over medium-high heat.
4. Assemble each taco with 2 corn tortillas as a base to prevent tacos from tearing. Place a small amount of mango slaw on the bottom, then a few pieces of grilled cauliflower and top with a dollop or drizzle of avocado crema.
5. Add a squeeze of extra lime on top if desired.

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