Recipe by Lisa M. Pressey
While trying to move towards a vegan diet, I am always looking for new recipes. I have come across recipes for cauliflower wings over and over. These things are amazing! They are not a replacement for wings, but if you fry them and cover them with a sauce of your choice, air fryer cauliflower bites are damn delicious!
I was extremely skeptical as I have had fried cauliflower before and I could not see the connection to wings. Skepticism aside, the air fryer makes a huge difference because the cauliflower comes out crispy. They remain exceptionally crunchy, which is a huge win. Cauliflower bites are fantastic air fried, but you can bring them to a new level by adding your favorite sauce. This is what people refer to as cauliflower wings.
Why Should You Add Cauliflower to Your Diet?
Cauliflower is a cruciferous vegetable that provides a wide array of nutrients. It has also been shown to help reduce the risk several health conditions. This vegetable is known to help with digestion, help prevent certain types of cancer, help with memory, help with strong bones, and help support a healthy circulation. However, just like anything else, it should be eaten in moderation.
Cauliflower has some done sides as well. It has a high fiber content and can cause bloating, so you may want to add it to your diet slowly. Medical News Today, mentions that if you are on blood thinners proceed with caution, as it has a high amount of Vitamin K and this helps the blood clot.
INGERDIENTS
- 25-30 pieces of frozen cauliflower
- 1/2 cup almond milk
- 1/2 cup flour
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 1/2 cup gluten free dairy free breadcrumbs
- 1 tablespoon garlic powder
CAULIFLOWER BITE SAUCE
- 1 teaspoon sesame oil
- 1/8 cup brown sugar
- 1 clove garlic, minced
- 1/4 cup ketchup
- 1 Tablespoon rice vinegar
- 6 oz. can pineapple juice
- 1 Tablespoon cornstarch
- small piece of ginger, minced
DIRECTIONS
- Let the frozen cauliflower sit out for about an hour or so.
- For the batter put the flour and milk in a bowl, then mix thoroughly.
- In another bowl, add breadcrumbs, salt, pepper, and garlic powder.
- Put the cauliflower in the batter and coat.
- Place the cauliflower in the bread crumbs, then coat them completely.
- Place the cauliflower bites onto the air fryer tray and bake them for 20 minutes on 350 degrees F.
DIRECTIONS FOR SAUCE
- Place all the ingredients in a small pot and stir to combine.
- Heat to a low boil to thicken. Once sauce has thickened, remove and let cool slightly.
- Either pour the sauce over the cauliflower bites or dip them in to get the desired amount.
I’ve always enjoyed eating fried cauliflower, but hated the process of frying and cleaning up. I bought a Breville toaster oven/air fryer and I must say this thing is amazing. The tray allows heat to come from all sides, thus making sure all pieces get crisp from every angle. Air frying is healthier and less messy.
Best of all, my son absolutely loved the air fryer cauliflower bites. If you want your kids to eat cauliflower, or you are hesitant, than you need to try air frying.