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Buffalo Cauliflower

Samantha Serpe

Are you looking to add more vegetables to your diet? While we love our green veggies, we also love cauliflower for many reasons. It is such a versatile vegetable, you can use it to make a pizza crust as we did here or even use it in place of mashed potatoes or rice as a side dish. Our favorite way to eat it? Buffalo style! Think buffalo wings, but better! It is great alone as a snack or side dish or you can use it to top your favorite salad.

Although cauliflower is often overlooked for its green counterpart broccoli (which we love too), it definitely deserves a spot on your plate. One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It's rich in vitamins and minerals containing vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. Since cauliflower has beneficial effects on numerous aspects of health, it can easily be considered a superfood. We found the most impressive benefits to be:

Fights Cancer - It contains sulforaphane, a sulfur compound that has been shown to kill cancer stem cells, which can slow down tumor growth.

Boosts Brain Health - It is a good source of choline, a B vitamin known for its role in brain development.

Aids in Digestion - Not only is it a good source a fiber, but the sulforaphane made from glucoraphanin can help protect the lining of your stomach. It prevents bacterial overgrowth on the stomach wall

Defense Against Daily Pollutants - it is packed full of antioxidants and phytonutrients such as vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. When your body has adequate amount of these micronutrients it is able to resist aging caused by everyday exposure to pollutants, chronic stress, and more.

The way in which you cook cauliflower is important to note since as you cook it, it will lose some of the vitamins and nutrients. Eating it raw is the best way to keep all the nutrients intact, but we all know that isn't the tastiest way to consume cauliflower. Through our research we have found that sautéing or baking cauliflower tends to be the best method of cooking it. It has been shown that boiling cauliflower draws out phytonutrients than any other method. 

For the buffalo sauce we used Wing Time Buffalo Sauce again because one, we approve of the high quality ingredients and two, we love anything that saves us time in the kitchen. If you can't find this particular brand in your local grocery store, then make sure you find one that is low in sugar and has ingredients you can read and understand. Remember, the fewer the ingredients the better!

We have fallen in love with this buffalo cauliflower and we even had it approved by the meat eaters of our family! We hope you enjoy it has much as we do!

Servings: 4

Ingredients:

1 head of Cauliflower

1 cup Almond Flour

1 cup Panko Bread Crumbs (use Gluten Free ones if you like)

3 Eggs

1 T water

Wing Time Buffalo Sauce (we used mild) or Buffalo sauce of choice

Instructions:

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Cut cauliflower into florets.
  3. In 2 separate bowls put Almond Flour and Bread Crumbs. In a third bowl, crack the eggs and add the water and whisk together.
  4. Dip a few florets at a time in the Almond Flour then the egg mixture and finally the Panko bread crumbs. Place on a parchment lined cookie sheet. Continue until all the florets are coated with all three of the coatings and placed on the cookie sheet (depending on the size of the head of cauliflower, you may need to add more almond flour and panko bread crumbs).
  5. Bake for 20 minutes turning half way through.
  6. Remove from oven and place in a bowl and toss with Wing Time Buffalo Sauce. Place oven on the broil setting.
  7. While the oven is heating to the broil setting, place coated florets back on the cookie sheet. Broil for 3 minutes or until you see edges starting to crisp. Be careful to watch them so they do not burn.
  8. Serve immediately on top of spinach for a salad, as a side dish for dinner or just enjoy as a healthy snack.

Note: If you have extra left over, place back in the oven at 400 degrees Fahrenheit for 5-10 minutes to reheat. Microwaving will make them soggy.