Cauliflower hot “wings” reign supreme when it comes to tasty and healthy Super Bowl recipes.
Hot wings are one of those foods that, as a vegetarian, I still miss now and again. I get it. It’s weird because eating right off of the bone seems so animalistic. But hot wings are tasty and more than that, they’re festive. They’re a celebratory sort of food that reminds you of cheering on your favorite team and spending time with friends and family. These cauliflower hot “wings” serve as a healthy substitute and one of my fav healthy super bowl recipes of late.
These guys are spicy, and paired with celery and ranch, bring the perfect meld of flavors. You can make them vegan if you like by using a non-dairy milk as well as a vegan ranch to go along with them. The recipe for ranch that I’ve included is not vegan, but it is homemade. I like to make my own salad dressing to avoid the strange additives, artificial colors, and flavors in store bought dressings. They have a longer shelf life, which means they’re often loaded with questionable preservatives. The homemade version will only keep in your fridge for about two weeks, but it likely won’t last that long.
This recipe is also a secretly delicious way to add cruciferous vegetables to your diet. Cauliflower, along with cabbage, kale, Brussels sprouts, broccoli, and bok choy, are members of this ultra healthy vegetable group. I add them to my diet whenever possible because they contain phytonutrients, specifically, glucosinolates. Glucosinolates are known for their role in cancer prevention.
Cauliflower Hot Wings
Serves 3-4
Ingredients
1 cup non-dairy milk or regular organic milk (Don’t use a flavored or sweetened non-dairy milk)
1 cup flour
2 tsp. garlic powder
1 head of cauliflower, broken into florets (larger, bite-sized pieces)
1 cup buffalo style or regular hot sauce
1 Tbsp. olive oil
Method
1. Preheat the oven to 450°F.
2. Combine the milk, flour, and garlic powder in a bowl and stir until well combined.
3. Dip each piece of cauliflower into the batter and place individually on a cookie sheet.
4. Bake for 18 minutes.
5. Combine your hot sauce and olive oil with a whisk in a small bowl.
6. Individually paint each floret with hot sauce mixture. Bake an additional 5 minutes.
7. Pair with chopped celery and ranch dressing.
Recipe adapted from Peta.org
Homemade Ranch Dressing
Ingredients
¾ cup organic sour cream
½ cup whole milk
1 Tbsp. freshly squeezed lemon juice
2 Tbsp. fresh parsley, chopped
½ tsp. sea salt
½ tsp. onion powder
½ tsp. freshly ground pepper
⅛ tsp. chopped dill
⅛ tsp. garlic powder
Method
1. Stir sour cream and lemon together and set aside for 10 minutes.
2. Combine milk mixture with sour cream. Add the remaining ingredients and combine thoroughly.
3. Garnish with chopped parsley.
Recipe: DIY Natural
Serve this Super Bowl favorite for game time or for a meal. I just can’t get enough of these spicy, zingy cauliflower wings, no matter the occasion. What’s your favorite healthy super bowl recipe?
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Image: Sara Novak
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