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Fiery Hot BBQ Cauliflower Crispy Wings

Our spicy hot BBQ cauliflower recipe evokes a taste of Texas! The outer layer of these crispy cauliflower florets is cooked with our signature gluten-free oat flour and spices, which give the flavor and crunch we love. Our cauliflower wings have a crave-worthy taste, a quick and easy recipe in 20 minutes or less. Serve them with your favorite sides for a delightful experience. We savored these delectable cauliflower wings alongside freshly cut potato wedges, baked to perfection with a drizzle of light extra virgin olive oil.

As well as containing vitamin B and fiber, cauliflower also contains choline, which is essential for learning and memory. Cauliflower contains powerful antioxidants and phytonutrients, that help in boosting your overall health and may help fight against disease. It has other vitamins and minerals that aid in healthy digestion, weight loss, and weight management. In addition to being low in calories, cauliflower contains fiber which is a vital nutrient. 

Healthy Tip: Cauliflower is a hearty vegetable, that contains sulforaphane that is known to reduce inflammation, and protect cellular composition and skin against oxidative stress.

Ingredients:

(Breaded Batter Mixture)

1.5 cups oat flour (We incorporated our artisanal exclusive edition Jaclyn Creations Oat Flour for this recipe)
2 cups Oat Milk
1 teaspoon Baking Powder
1 teaspoon Cumin Spice
1 teaspoon garlic powder
1 teaspoon Nutritional Yeast
1 teaspoon Cayenne Spice (optional)
Himalayan or Kosher Salt and Pepper for taste!

(BBQ Sauce)

1 cup organic ketchup
2 tablespoons maple syrup
1 tablespoon Annie’s Worcestershire sauce
1 tablespoon Bragg Liquid Aminos
1 tablespoon white vinegar (use rice vinegar for sweeter consistency)
2 teaspoons smoked paprika
1 teaspoon liquid smoke
1 teaspoon yellow mustard

Instructions:

1. First, make sure to wash and dry the produce, and set it aside.
2. Next, fill a small saucepan with water and bring it to a boil. Add cauliflower head to the boiling water and let it cook for up to 10 minutes or until it becomes soft. Once it’s done, transfer the cauliflower to a cutting board and let it cool before chopping it into small bite-sized pieces, starting from the center.
3. In a small mixing bowl, combine the dry ingredients for the breaded batter. Slowly add oat milk to the mixture, folding it into the batter. Mix the ingredients until they are well combined but still have a few lumps. Set aside.
4. Dip the cauliflower florets into the breaded batter in a separate small mixing bowl, making sure the entire floret is covered in batter.
5. In a skillet with olive oil heated to medium-low heat, transfer the battered cauliflower florets. Flip the cauliflower bites after they turn golden brown or reach the desired texture. Transfer to a serving plate.
6. Finally, using another small mixing bowl, mix the ingredients for the BBQ sauce until the mixture becomes smooth. Serve the cauliflower bites with the BBQ sauce over the top or on the side. Enjoy!

Alternate cooking techniques: You have the flexibility to create this dish through various methods, such as baking in the oven or, for a faster option, utilizing an air fryer.

Sources:
Elliott, B. (2023, February 8). The top 8 health benefits of cauliflower. Healthline. Web.
MediLexicon International. (n.d.). Cauliflower: Health benefits and recipe tips. Medical News Today. Web.
Michalak, M., Pierzak, M., Kręcisz, B., & Suliga, E. (2021). Bioactive Compounds for Skin Health: A Review. Nutrients13(1), 203. Web.

Healthy Living,

Jaclyn Rae

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