Superbowl Sunday is in a few weeks! No matter where you end up, the day typically involves a lot of people, a lot of cheering and a lot of food. Here’s a recipe that will satisfy your taste buds AND score a touchdown nutritionally!
Most people could use more veggies in their life, especially kids who can be fussy eaters. With this recipe, even those fussy kids will be chowing down. The secret healthy ingredient? Cauliflower!
Cauliflower is considered by many to be one of the healthiest foods on earth. With its rich supply of health-promoting phytonutrients and high level of anti-inflammatory compounds, it’s one of those foods that bring to mind the phrase, “food is medicine”. Recent research shows that Brassica crops (like cauliflower) are now highly correlated with preventing chronic diseases, including heart disease, brain disease, diabetes and various forms of cancers.
While most cauliflower is found in white varieties, other types like purple, yellow and green cauliflowers can be found in certain parts of the world and are just as nutritious. Plus, it’s one of the most versatile veggies out there… think cauliflower mac & cheese, cauliflower pizza crust, and yes, even cauliflower buffalo wings!
Spicy Honey-Lime Cauliflower Wings
Ingredients:
- 1 head medium cauliflower, raw
- 1 1/4 cups chickpea flour (can also use cassava flour or quinoa flour- see flour notes below)
- 3/4 cup filtered water (adjust water as needed depending on the flour you use)
- sea salt
- black pepper
Sauce:
- 1/4 cup sriracha sauce (can also use teriyaki sauce or buffalo sauce)
- 1 TBSP soy sauce
- 2 TBSP honey
- 1 tsp garlic powder
- 1 tsp ground ginger
- juice of 1 lime juice
- 1 1/2 tsp sesame oil, toasted
Directions:
- Preheat oven to 450F
- Cut cauliflower into large florets
- In a large bowl, whisk together chickpea flour, water, salt and pepper. Should be a thick batter. (Adjust water as needed.)
- Add cauliflower to the bowl and toss with clean hands. Make sure to get the batter in all the crevasses.
- Place cauliflower florets on a lined backing sheet.
- Take a spoon and scoop any remaining batter in the bottom of the bowl on top of each piece of cauliflower.
- Bake for 35 minutes.
- Remove from oven and let cool for 5 minutes.
- Place in a big bowl and pour in the sauce, then toss so that the florets are covered.
- Sprinkle with green onions and sesame seeds. Serve immediately.
Flour notes:
Chickpea flour (also called besan, gram or garbanzo bean flour) is made of dried ground chickpeas. It’s packed with protein and fiber, plus minerals like iron and magnesium, along with energizing B vitamins. It’s got a sweet, almost creamy flavor and texture, so it won’t make your baked goods taste beany.
Cassava four (also known as “yuca”) is made from the dried, ground cassava root. The mild flavor and light texture make it a good substitute for wheat flour, but with more good-for-you nutrients like fiber, potassium and vitamin C, which promotes healthy skin, fights free radical damage and improves the health of gums and teeth.
Quinoa flour is an ancient grain that is great for baking and full of nutrients. It’s high in protein and high in fiber. It also has iron, and other trace minerals. What’s great about quinoa is that it’s a “complete protein” meaning it has all of the essential amino acids.
