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The Cauliflower Craze. Get Fit, Nutrition | Tuesday, February 8, 2022


We have all heard the recent hype of using cauliflower for healthy recipe alternatives. Using cauliflower is an easy way to boost the nutritional value and decrease fat and calories in many recipes.


The cruciferous vegetable contains only 25 calories per 1/2 cup. It also provides a good amount of fiber, nutrients, and antioxidants. It is a rich source of Choline, needed for mood stabilization, memory, and recall. Research suggests that cauliflower may even play a role in hormonal balance and immune support.


Cauliflower was touted as the "it" vegetable by Time magazine in 2017. The food industry uses this nutritious cruciferous gem in many products available in grocery stores. In 2018, cauliflower product sales increased by a whopping 71%!


Some favorite recipes include replacing potatoes in dishes such as mashed cauliflower, cauliflower gratin, cauliflower tots, and cauliflower soup. Other creative ideas include curry roasted cauliflower, cauliflower rice, roasted cauliflower "meatless chicken wings," cauliflower hummus, and cauliflower steaks. Yum!


While there is no perfect food, I think it is clear that the ability to prepare cauliflower in so many different ways and its nutritional benefits make it appeal to many people. Are you looking for some delicious cauliflower recipes?


Meatless Cauliflower "Chicken Wings"


  • 1 head of cauliflower, cut into chicken wing sized pieces
  • 1 cup almond milk
  • 1 tsp. corn starch
  • 1/2 tsp salt
  • 1 cup almond flour
  • 1 tsp. garlic salt
  • 1 tsp. smoked paprika
  • 1 tsp. onion powder
  • ground black pepper and salt to taste
  • 1/2 cup homemade buffalo sauce (see recipe below)



Heat almond milk and cornstarch in a medium-sized saucepan over medium heat until combined. Then continue to stir and heat until milk thickens (3-4 minutes). In a large bowl, combine almond flour, garlic salt, smoked paprika, onion powder, salt, and pepper and mix to combine. Dip cauliflower pieces in the flour, then the milk, then the flour again until coated. Place coated cauliflower pieces in the air fryer and cook for 7 minutes at 400 degrees F. Flip cauliflower pieces over halfway through cooking. Toss the cooked cauliflower pieces in the desired amount of homemade buffalo sauce and dip in ranch dressing. Enjoy!


Homemade Ranch Dressing:


  • 1/2 cup avocado mayonnaise
  • 1/4 cup soy milk
  • 1/4 cup fresh parsley, chopped
  • 1 tsp. dried dill
  • 1 tsp. garlic powder



Combine all ingredients in a bowl and whisk to combine. Can store in an air-tight container in the fridge for up to 2 weeks.


Homemade Buffalo Sauce


  • 1/4 cup Ghee
  • 1 cup hot sauce of your choice
  • 2 Tb. lemon juice
  • 1 tsp. garlic powder
  • 1 tsp. paprika
  • 1/4 tsp. cayenne pepper
  • 1/2 tsp. ground black pepper
  • salt to taste



Cook Ghee in a small saucepan over medium heat until slightly melted. Add all other ingredients while whisking. Cook until warmed through. Store in an air-tight container in the fridge for up to 2 weeks.


Want more nutrition support? Check out our FrogFit Membership, where you get a coach to support you 1:1 with training and nutrition.