Eating healthy seems to be getting easier and easier, especially when avid foodies are taking a healthy ingredient and adding a seemingly not-so-healthy twist. From pizza to buffalo bites, cauliflower has grown to be a popular ingredient for all, regardless of diet preference. Valley has four delicious cauliflower recipes you can try at home!
Cauliflower Buffalo Bites
What You’ll Need:
3/4 cup gluten free flour
1 cup water
Salt and ground black pepper
1/2 teaspoon garlic powder
2 heads cauliflower, cut into small pieces
2 tablespoons butter
1 teaspoon honey
1/2 cup hot pepper sauce
What You’ll Do:
1. Preheat oven to 450 degrees
2. Mix water, flour, salt, pepper and garlic powder into a bowl until batter reaches a smooth consistency
3. Stir in cauliflower bites until completely covered, then place on a greased baking sheet
4. Bake for 20-25 minutes, or until lightly browned
5. In a saucepan, melt butter and stir in hot sauce and honey until smooth
6. Brush hot sauce mixture over cauliflower pieces
7. Bake again for 10 minutes, or until browned. Allow cauliflower to cool
8. Dip into a blue cheese or ranch dipping sauce and enjoy!
Loaded Cauliflower Mash
What You’ll Need:
1 head cauliflower
1/2 cup shredded cheddar cheese
1/2 sour cream
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 teaspoon dry ranch salad dressing mix
1 tablespoon butter
What You’ll Do:
1. Preheat oven to 350 degrees
2. Bring water to a boil in a saucepan. Add cauliflower and cover to steam for 10-20 minutes, or until tender
3. Strain excess water and mash cauliflower in a separate bowl
4. Mix cauliflower, cheese, sour cream, onion powder, garlic powder and ranch dressing mix. Add to baking dish and top with butter (cut the butter into pieces for an even melt)
5. Bake for 30-45 minutes and take a bite of your delicious cauliflower mash!
Cauliflower Rice
What You’ll Need:
1 head cauliflower
2 tablespoons olive oil
Salt
Ground pepper
What You’ll Do:
1. Cut cauliflower into florets. You can purchase florets in the frozen food aisle, or cut and remove stems and leafy parts from the head of cauliflower
2. Add cauliflower pieces to food processor or blender, and pulse for 1 minute until a rice-like texture.
3. Sauce cauliflower rice with olive oil for 3 minutes. Add salt and pepper.
4. Serve plain or with your choice of toppings
Cauliflower Tater Tots
What You’ll Need:
3 cups prepared cauliflower rice (see recipe above, skip steps three and four)
1 bunch scallions, minced
2 tablespoons parsley
1 cup shredded cheddar cheese
1 teaspoon garlic powder
1 egg, whisked
1 egg white, whisked
1/2 teaspoon cayenne pepper
3/4 cup panko bread crumbs
What You’ll Do:
1. Preheat oven to 400 degrees
2. Press cauliflower with paper towel to soak up excess moisture. Toss into bowl
3. Add scallions, cheese, garlic powder, parsley, egg, egg whites, and cayenne and mix. Add bread crumbs and mix until spread evenly
4. Take 2 tablespoons of the mixture and form into a tater-tot shape. Place on baking sheet lined with parchment paper. Repeat until mixture is gone
5. Bake for 20 minutes, or until golden brown on bottom. Flip and bake for 5 to 10 minutes until other side is golden.
6. Serve with dipping sauces and enjoy!
One simple ingredient can serve up lots of delicious and healthy dishes. If you try out any of these recipes, make sure to snap a picture and tag us at @ValleyMag!
