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Buffalo Cauliflower "Wings"/Sesame "Wings"

A yummy appetizer- or use in a taco for a unique twist. GF and vegan modifications available.


· One head cauliflower- cut in bite size pieces, removing most of stem (reserve for a future soup!)

· 1 cup flour (or gluten free flour if desired)

· 1 cup water

· Spice it up- 1 t paprika, 1 t garlic powder, 1 t onion powder, 1 t salt, ½ t black pepper

· Panko, or regular breadcrumbs, optional- 1-2 cups

For buffalo sauce:

· ½ cup Frank’s hot sauce, or similar

· ¼ cup butter, or vegan substitute

· ¼ cup honey, or vegan substitute (brown sugar, agave or maple syrup)


1. Preheat oven to 450 degrees

2. Mix flour, water and ½ spices in a bowl, and breadcrumbs and remaining spices in another bowl

3. Dip cauliflower florets until coated- then dredge in breadcrumb mixture if using

4. Place cauliflower on baking sheet and bake for 20 min, flipping in the middle, until crispy, but don’t allow to burn!

5. Heat sauce ingredients in saucepan on stove

6. Toss roasted cauliflower with ½ to ¾ cup of sauce, reserve extra sauce for dipping

7. Return cauliflower to baking sheet and broil for 2-3 minutes

8. Serve with extra buffalo sauce, creamy dressing (blue cheese or ranch- homemade recipes to follow) and celery for “wings" authenticity

· Note #1: for lower carb, omit dredging in flour/breadcrumbs and instead drizzle with olive oil and spices and roast- still good, but not as crispy

· Note #2: if serving as tacos, works well with a Mexican slaw, roasted sweet potatoes, crema and guacamole (always freshly made of course)

Option #2: Sesame Peanut Sauce

Peanut Sauce

· ½ cup peanut butter

· 2 T soy sauce, or gluten free tamari

· 1 t sesame oil

· 1 t lime juice

· 1 T brown sugar

· 1 t each chopped garlic and chopped ginger, if desired


· Water to thin, start with ¼ cup and increase until reaches a liquid, but not thin consistency

· Green onions, sliced finely and sesame seeds to garnish

1. Follow steps 1-4 above for cauliflower.

2. Heat peanut sesame ingredients (except for garnishes) in small sauce pan until well mixed

3. Toss with roasted cauliflower florets, leaving some for dipping, and return to bake in oven for 5 to 10 minutes

4. Generously sprinkle sesame seeds and green onions over florets


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