Vegetarian Entrees

 

 

Cauliflower Buffalo Wings with Vegan Ranch Dip 

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Description:
Wings are for flying, not frying! So next time you’re craving buffalo wings, opt for these healthy, gluten-free cauliflower wings.

This healthier version of the classic pub favourite is starting to pop up in restaurants and trendy pubs all over the place. Try it and you’ll be surprised by how “meaty” cauliflower really is.

Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium.


Ingredients:
Cauliflower Buffalo Wings:

2 medium heads of cauliflower
1 cup white rice flour (or substitute regular flour)
¼ teaspoon garlic power
¼ teaspoon salt
¼ teaspoon paprika
1 cup water
1 cup Frank’s Red Hot Buffalo Wing Sauce or any vegan GF sauce


Vegan Ranch Dip:

1 cup vegan mayonnaise
½ cup vegan sour cream
1 teaspoon vegan worcesterchire sauce
1 teaspoon white vinegar
1 tablespoon dill
1 tablespoon chives
¼ cup Italian parsley
1/8 teaspoon cayenne pepper
1 garlic clove
1/2 teaspoon black pepper


Directions:
1. Line a baking sheet with parchment paper and preheat your oven to 450°F. Wash and cut cauliflower head into small bite-sized pieces.

2. Mix all the ingredients (minus the BBQ sauce) into a mixing bowl.

3. The batter will be thin enough that it runs off your fork and the cauliflower florets. Dip each floret into the mixture and coat evenly. You can shake or tap off the excess on the side of the bowl.

4. Lay florets in an even layer on the parchment lined baking sheet.

5. Bake for 25 minutes or until golden brown.

6. While the cauliflower is baking get your ranch dip and wing sauce ready.

7. Remove the cauliflower from the oven and put all the baked florets into a mixing bowl with the wing sauce and toss to coat evenly or brush sauce onto wings. Then spread all the florets in wing sauce out onto the same baking sheet. Bake in the oven until crispy.

For Ranch dip:
1. Blend all the ingredients in a bowl or in a blender until smooth. Refrigerate for at least 30 mins before serving.


Special Diet: Gluten Free, Vegetarian


Category: Vegetarian Entrees


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Kelowna Wellness Fair - November 2018


Wellness Tip
Definition of Light on a Food Label
According to the FDA, the term "light" or "lite" on a food label means that the food contains 1/3 fewer calories or 50% less fat or 50% less sodium than its original version. However, don't forget to check the serving size. A reduction in calories, fat, or sodium will be undone if we take a larger portion.


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