These cauliflower buffalo bites are the perfect healthy twist on a classic football favorite. You’ll get all of the flavor and satisfaction, but none of the guilt or fatty food coma. Crispy, spicy, sweet, and saucy, these will be a surefire hit with vegans and meat-eaters alike. They’re gluten free too, and perfect for when you need to cook for a crowd with myriad dietary restrictions. Make up a double batch for your football Sunday gatherings, and let the compliments roll in!
Serves 4-6 as an appetizer
Total Time: 1 hour
For the Wings:
1 cup unsweetened almond milk
3/4 cup all-purpose flour (or substitute gluten-free flour of your choice)
2 teaspoon garlic powder
2 teaspoon onion powder
1 teaspoon dried parsley flakes
1 tsp of paprika
1/4 tsp sea salt
1/4 tsp ground pepper
1 head of cauliflower, broken into bite size florets (trim off any leaves)
For the Sauce:
2 tablespoons vegan butter (try Earth Balance)
2 tablespoons maple syrup or honey
1 cup Frank’s Red hot sauce (or your favorite “wing” or buffalo sauce)
1 cup Vegenaise (or your favorite vegan mayo)
2 tablespoons chopped basil
2 tablespoons chopped parsley
1 scallion, white and green parts, minced
1 garlic clove, finely minded or microplaned
1-2 tablespoons lemon juice
Salt and pepper, to taste
Preheat your oven to 400 degrees. Line a baking sheet with parchment paper.
First, make the dipping sauce. Whisk together all the dipping sauce ingredients, and refrigerate until you use it.
In a large bowl, whisk together the almond milk, spices, and salt and pepper until smooth. Working one at a time, dip each cauliflower floret into the batter, being sure to get it into all the crevices. Tap off any excess batter, using the edge of the bowl if needed, and set on the baking sheet.
Bake the battered cauliflower for 25 minutes (it should look slightly golden and crispy in places).
While the cauliflower bakes, melt the butter, honey, and hot sauce together in a small saucepan. Remove from the heat and set aside.
Once the cauliflower has baked for 25 minutes, transfer it all to a large bowl, pour over the hot sauce mix, and gently toss so they’re all coated.
Place the sauced cauliflower back on the baking sheet, and bake for another 15 minutes. If you have extra sauce, you can use it to baste the cauliflower half way through cooking.
Broil for a minute if needed, to get it really crisped and golden.
Serve the bites while they’re hot, with the prepared dipping sauce, and extra hot sauce if desired. Enjoy!
Note: If you use a different type of gluten free flour, be sure to watch the cauliflower carefully as it bakes. Cooking times may differ. These also taste best right out of the oven.
Traditionally served as a roll wrapped in rice paper, this Vietnamese classic tastes just as good in a simple to assemble salad. Naturally gluten free rice noodles serve as the base for lots of bright and healthy vegetables, protein packed tofu, and a creamy peanut dressing you’ll want to put on everything. This super hydrating salad is light yet satisfying, and comes together in only 20 minutes. Healthy and delicious in a flash!
This recipe turns the beloved tres leches classic into an ultra-delicious dairy free vegan treat. You won’t miss the traditional milk one bit in this rich, decadent, and utterly indulgent dessert. Coconut milk features front and center in this recipe, lending it a sunny, tropical flavor that’s not exactly traditional, but no less delicious. Both vegans and dairy-lovers alike will be charmed by this crowd-pleasing tres leches cake.
This easy two-for-one recipe cooks up a delicious and healthy soup for both mama and baby. Squash boasts high levels of vitamins A, C, and E, and also provides folate, magnesium, potassium, and beta carotene. All of these nutrients are essential for both you and your little one. Bone broth proves especially beneficial for babies. Its high levels of collagen help strengthen the intestinal lining, reducing the risk of allergies and food sensitivities. As a rich source of calcium, bone broth also encourages the growth of strong teeth and bones. And to top it off, bone broth helps support the immune system, perfect for protecting both you and baby.
There are no rules saying baby food has to be bland. Incorporating spices and stronger flavors like onions and garlic builds baby’s palate, and encourages a more diverse repertoire in your baby’s diet. Not to mention the wide range of nutritional benefits these ingredients offer. Just steer clear of anything too spicy (cayenne, chili, or too much black pepper), and avoid adding extra salt to baby’s food.
Disclaimer: Keep an open dialogue with your baby’s pediatrician as you introduce new foods, and check with them if you’re unsure about a particular ingredient and whether its age appropriate for your baby. I’m not a doctor or a nutritionist, just a professionally trained chef and new mama doing lots of research on what’s best for my baby.
Makes about 5 cups of soup
Total Time: 1 hour
2 tablespoons extra virgin olive oil
1 Kabocha squash (or substitute butternut squash) peeled and cubed
1 yellow onion, peeled and cubed
4 cloves garlic, peeled
1 teaspoon ground turmeric
1 teaspoon ground curry powder
3 cups bone broth
1 can unsweetened low fat coconut milk
Salt and pepper to taste (omit for baby version)
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the squash, onion, garlic, and spices, and stir to combine. Cook for 3-5 minutes, until the spices smell fragrant and the onion begins to caramelize.
Add the broth and coconut milk, and stir to combine. Bring up to a boil then lower to a simmer and cook, covered, for 30-40 minutes. You’ll know it’s done with the squash is fork tender.
Use an immersion blender to puree the soup right in the pot, or carefully transfer it (in batches if necessary) to a blender and puree until smooth.
For baby, allow to cool slightly, thin it with a bit of breastmilk or formula if desired, and serves. For mama, season to taste with salt and pepper, garnish with a swirl of sour cream or yogurt and some herbs if desired, and enjoy!
Packed with fiber and protein, nutty and delicious farro makes an excellent swap for pasta or rice in this hearty Italian dish. Butternut squash provides vitamins C and A, and kale supplies vitamin K and folate, rounding out this dish as a super healthy recipe to add to your repertoire. Balsamic vinegar, which provides acidity and flavor in this salad, also boosts your immune system, and offers antioxidants and polyphenols which can protect your body from heart disease and cancer. Feel free to vary the ingredients in this recipe, and add grilled chicken or fish for a well-rounded meal.
This hearty, healthy dish is perfect for warming up on chilly winter nights. Spicy, savory, and super satisfying, it’s ideal for a cozy night on the couch, but also fits the bill for a festive dinner party with friends. The leftovers keep and pack beautifully, making it the perfect take-to-work lunch. The cheddar lime biscuits are this soup’s perfect companion, but are also delicious in their own right. Use any leftover biscuits to make the ultimate egg and cheese breakfast sandwich the next morning.