Recipe time: 35-40 minutes.(Gathering supplies before cooking will reduce overall time.)
Servings: 4-5

Finger Lickin’ Good

If you have set a New Year’s resolution to lose weight and/or just feel overall healthier, picking new foods can be arduous. Luckily this healthy substitute really hits the spot and will leave hot wing lovers completely satisfied!

Cauliflower alone tastes fairly bland, but with the right fixin’s, it can taste great! These are also breaded and baked which gives them the texture of real boneless chicken wings.

Cauliflower is a cruciferous vegetable, like kale and broccoli. These types of vegetables have specific health properties that help protect us from cancer and cardiovascular disease. These magical properties are sulphur-containing phytochemicals called glucosinolates.

So, if you have a hankering for some hot wings and want to keep to your health plan, try these to satisfy!

Items needed:
  • Chef’s Knife
  • Cutting Board
  • Small Saucepan
  • 2 Large Bowls
  • Whisk
  • Spatula
  • Cookie Sheet
  • Tongs
  • 1 Head Cauliflower (Roughly 4 cups chopped)
  • ½ cup Water
  • ½ cup Almond Milk
  • ¾ cup Rice Flour
  • 1 cup Hot Sauce
  • 1 Tbsp Grass-Fed Butter or Vegan Butter
  • ½ tsp Chili Powder
  • ½ tsp Smoked Paprika
  • ½ tsp Cumin
  • ½ tsp Garlic Powder
  • ½ tsp Onion Powder
  • ½ Tbsp Olive Oil
  1. Pre-heat oven to 450 degrees.
  2. Coat cookie sheet with olive oil to prevent sticking.
  3. In a large bowl, add the milk, water, flour, and spices; whisk until batter is thick. (The batter should not drip off the cauliflower when dipping. If needed add a tablespoon of flour to thicken up a bit.)
  4. Dip the cauliflower into the batter, coat thoroughly, and remove with tongs. Transfer onto cookie sheet. (Make sure there is space between the florets for airflow.)
  5. Bake for 20 minutes until edges are golden brown.
  6. While florets are baking, grab a small saucepan and add butter. Melt butter on low heat. When butter is melted, turn off heat and add hot sauce. Stir to combine.
  7. Once florets are golden brown and crispy, remove from oven and transfer to a large bowl.
  8. Pour in Sauce mixture and coat thoroughly.
  9. Return florets to cookie sheet and bake for an additional 10-15 until desired crispiness. 
  10. Remove from oven, transfer to serving platter and enjoy!

Buon appetito!