6 Best Vegan Cauliflower Wings Recipes For Your Kids
If you think like we do, you can eat three times as much cauliflower because it has fewer calories and fat than chicken. Don't miss trying these vegan cauliflower wings recipes!
What Is Cauliflower?
A cruciferous vegetable, cauliflower is a member of the Brassicaceae family, including broccoli, kale, and cabbage. The Latin word “caulis,” which means “cabbage with a flower,” is where the word gets its name.
The curd-coloured, closely packed florets on the head of the cauliflower are made up of developing flower buds affixed to a central stalk.
The heads of cauliflower are kept out of direct sunlight to avoid over-maturing and the development of chlorophyll pigment, which can affect flavour and softness.
It is thought to have originated in ancient Asia, but in 600 BC, it re-emerged in the Mediterranean region, Turkey, and Italy.
This vegetable gained popularity in France and Northern Europe around the 16th century. Today, the United States, China, Italy, France, and India are among the top producers of cauliflower worldwide.
Health Benefits Of Cauliflower
1. Helps To Lose Weight
Several qualities in cauliflower could aid in weight loss. You can eat a lot without gaining weight because it only has 25 calories per cup.
Additionally, it can replace high-calorie foods like rice and flour with low-calorie alternatives.
Cauliflower is a good source of fiber, which slows digestion and encourages satiety. The number of calories you consume throughout the day may automatically decrease, a crucial aspect of weight management.
Cauliflower also has a high water content, which promotes weight loss. Specifically, water makes up 92% of its weight. It is linked to weight loss and consuming many low-calorie, water-dense foods.
2. Maintains Hormonal Balance
Indole-3-carbinol (I3C), a plant compound that functions as a plant estrogen found in cruciferous vegetables like cauliflower, may contribute to hormone balance by regulating estrogen levels.
In addition, I3C has shown promise in lowering the risk of estrogen-induced breast and reproductive cancers in both men and women, though further research is required.
3. Boosts Immune System
Sulphur-rich cruciferous vegetables like cauliflower may promote gut health and boost your body's ability to fight infection.
This is due to sulphur's role in promoting glutathione production, which is crucial for preserving the integrity of the gut lining and promoting its regeneration.
In the body, glutathione functions as a powerful antioxidant to shield cells from the harm that inflammation causes.
4. Have Anticancer Protection
According to studies, the indole-3-carbinol found in cauliflower has chemopreventive and anti-estrogenic properties that help to slow the spread of uterine cancer cells.
According to research published in The Journal of Nutrition, brassica vegetable consumption, particularly cauliflower, has been shown to help suppress cell proliferation, particularly in terms of breast cancer.
5. Prevents Stomach Disorders
Consuming dietary fiber, such as that found in cauliflower, can help with digestion and encourage the body's removal of toxins.
This vegetable contains the nutrients glucosinolate, glucoraphanin, and sulforaphane, which can help to protect the stomach lining and prevent the growth of Heliobacter pylori bacteria.
Additionally to this defence mechanism, dietary isothiocyanates found in cauliflower can lower the risk of several abdominal disorders, some of which may include stomach ulcers and other gastric diseases.
6. Possibly Beneficial For Skin Care
According to studies, the sulforaphane found in cauliflower works well to shield the skin from UV ray damage.
Sulforaphane's anti-inflammatory properties help the body fight off cellular damage, skin cancer, and inflammation brought on by UV radiation.
This protection against human cancer is long-lasting, according to research published in the Proceedings of the National Academy of Sciences of the United States of America.
7. Improves Bone Health
Vitamin C, present in cauliflower, can help synthesize collagen, which safeguards bones and joints from inflammatory damage and may even be used to treat rheumatoid arthritis.
Collagen is a significant component of the body's defence system against inflammation. Additionally, there is a link between higher vitamin C levels and better bone density.
Additionally, vitamin K, which “attract[s] calcium to the bone,” may be present in a respectable amount. As a result, both men and women may benefit from reduced bone loss.
8. Prevents Obesity
The indoles found in cauliflower have anti-obesity properties. Studies show that eating cauliflower regularly can help the body fight various inflammatory and metabolic disorders.
Additionally, it might encourage the thermogenesis process that burns fat, which could help with weight loss and avert obesity.
9. Controls Blood Sugar
Due to the presence of potassium and vitamin C, regular consumption of cauliflower may help lower the risk of developing diabetes.
Low serum potassium levels were linked to the emergence of diabetes, according to research published in the Archives of Internal Medicine.
Cauliflower's potassium content might aid in controlling the metabolism of glucose. It may impact how the pancreas secretes the hormone insulin, which lowers the body's blood sugar levels.
Additionally, research has shown that the vitamin B6 found in cauliflower can help patients with gestational diabetes improve their glucose tolerance.
10. Reduces Hypertension
The anti-inflammatory and antioxidant properties of the glucoraphanin and sulforaphane found in cauliflower anti-inflammatory and antioxidant properties may aid in lowering LDL (bad) cholesterol levels and oxidative stress.
It may also lower blood pressure and stimulate HDL (good) cholesterol production.
A class of drugs frequently used to treat high blood pressure uses the exact mechanism as some compounds found in cauliflower may exhibit strong angiotensin-converting-enzyme inhibitory activity.
Additionally, cauliflower's fiber and omega-3 fatty acids may guard against hardening arteries.
Vegan Cauliflower Wings Recipes For Your Kids
1. Baked Vegan Teriyaki Cauliflower Wings
These vegan teriyaki cauliflower wings are so deliciously crunchy—the ideal combination of exterior crispness, interior softness, and tenderness.
Prep time: 15 minutes | Cook time: 10 minutes | Total time: 25 minutes | Servings: 4 people
- Medium head of cauliflower: 1, cut into florets (about 2½ lbs)
- All-purpose flour: 1 cup
- Garlic powder: ½ teaspoon
- Black pepper: ½ teaspoon
- Salt: ¼ teaspoon
- Non-dairy milk: ¾ cup
- Vegan panko breadcrumbs: 1 cup
- Teriyaki sauce: 1 bottle (use your favourite)
- Preheat your oven to 230°C. Cauliflower must be thoroughly cleaned and dried. Cut into florets.
- Combine the non-dairy milk, flour, garlic powder, salt, and pepper in a bowl. Whisk to combine thoroughly. Insert the breadcrumbs into a different bowl. Arranging the dishes in a row
- Add cauliflower florets to the liquid mixture and stir to coat everything evenly. Remove any extra batter from the florets, distribute the cauliflower to a lined baking sheet and sprinkle breadcrumbs over the cauliflower.
- Be careful not to overcrowd the baking sheet as you continue adding until all of the florets have been coated and placed on it.
- Bake the vegan cauliflower wings for 25 minutes. After taking the wings out of the oven, coat them in teriyaki sauce and bake them for another 5 to 10 minutes. Serve immediately.
2. BBQ Cauliflower Wings
The ideal appetizer or snack for game day is BBQ cauliflower wings. These are easy to make with just a few ingredients; everyone will want more!
Prep time: 25 minutes | Cook time: 40 minutes | Total time: 65 minutes | Servings: 8
Ingredients For The BBQ Cauliflower Wings
- Cauliflower florets: 3 cups (steamed gently if using frozen)
Ingredients For The Batter
- Gluten-free flour: 1½ cups (I used 1 cup brown rice flour + ½ cup white rice flour)
- Water to thin (about 1½ cups depending on the flour you use)
- Spices of your choice (I combined ½ teaspoon Cayenne pepper, ½ teaspoon black pepper, ½ teaspoon ground ginger, 1 teaspoon garlic powder, ¼ teaspoon dried basil, and ¼ teaspoon pink salt)
Ingredients For The Spicy BBQ Sauce
- Ketchup: ¼ cup
- Apple cider vinegar: 1 tablespoon
- Maple syrup: 1 tablespoon
- Ground ginger: ¼ teaspoon
- Black pepper: ¼ teaspoon
- Sriracha: 1 tablespoon or 1 teaspoon hot sauce (like red hot)
- Water: ¼ cup (to thin the sauce)
Method For The Cauliflower
- Set the oven to 450°F. Use fresh or steam the frozen cauliflower. Make sure the pieces are nicely florets (not too tiny).
- In a bowl, thoroughly blend the batter until it is smooth, similar to waffle batter. Each floret is entirely coated in one dip, and then the excess is gently tapped into the batter dish.
- On a baking sheet with parchment paper already on it, arrange. With a spatula, flip all of the pieces in the hot oven and bake for an additional 10 minutes. If you want to add a sauce, such as vegan BBQ sauce for cauliflower wings, baste the cauliflower bites with some of the sauce and bake for an additional 10 minutes.
- Exit the oven, then baste with additional sauce. Serve alongside hot vegan mayo.
Method For The Spicy BBQ Sauce
- In a bowl, combine all the sauce ingredients. To baste the wings, use them as a sauce.
3. Buffalo Cauliflower Wings With Cashew Ranch
In search of a wholesome game day snack? A creamy cashew dressing is served with these buffalo cauliflower wings. They are pretty tasty and simple to make. Free of gluten and vegan.
Prep time: 5 minutes | Cook time: 50 minutes | Total time: 55 minutes | Servings: 4
Ingredients For The Wings
- Medium head cauliflower: 1, chopped into bite-size florets
- Almond flour: ½ cup
- Water: ½ cup
- Avocado oil: 2 tablespoons
- Garlic powder: 1 teaspoon
- Vegan, gluten-free buffalo-style wing sauce: ¾ cup
- Celery, chopped for serving.
Cashew Ranch Dressing
- Raw cashews: ½ cup (soaked 3-4 hours or overnight)
- Water: ½ cup
- Dried dill: 2 teaspoons
- Garlic powder: 1 teaspoon
- Onion powder: 1 teaspoon
- Sea salt: ½ teaspoon
- Pinch of black pepper
- Heat your oven to 450°F.
- Mix almond flour, water, oil, and garlic powder in a large bowl. Stir to combine. Cauliflower florets should be added and thoroughly coated.
- Spread the coated cauliflower onto a parchment paper or cooking spray-lined baking sheet. This step must be completed, or the cauliflower will stick.
- After 15 minutes of baking, toss the food once more.
- Once the pan is removed from the oven, the cauliflower should be topped with wing sauce. Turn on the oven and broil the cauliflower for 5 to 7 minutes.
- In a potent blender or food processor, combine the cashews with ½ cup water, dill, garlic powder, onion powder, salt, and pepper while the cauliflower roasts. Mix until emulsion forms.
- Serve cauliflower wings with celery and cashew dressing.
4. Spicy BBQ Cauliflower Wings With Cashew Dipping Sauce
This recipe makes delicious cauliflower wings, the ideal finger snack for you and your pals to munch on. The cauliflower is finished with some sour heat from the sauce, and the baked breading gives it an excellent, crunchy mouth feel. You may use these every day, not just on game days.
Prep time: 20 minutes | Cook time: 25 minutes | Total time: 45 minutes | Servings:4
Ingredients For The Spicy BBQ Cauliflower Wings
- Cauliflower head: 1, cut into florets
- Almond milk: 1 cup
- Whole wheat pastry flour: 1 cup
- Garlic powder: 1 teaspoon
- Onion powder: ½ teaspoon
- Paprika: 1 teaspoon
- Nutritional yeast flakes: 2 tablespoons
- A pinch of black pepper
- BBQ sauce: ¾ cup
- Sriracha: ¼ cup
Ingredients For The Cashew Dipping Sauce
- Raw cashews: ¾ cup, soaked for a few hours
- Lemon juice: ½ lemon
- Apple cider vinegar: 1 teaspoon
- A pinch of sea salt
- Water: 3-4 tablespoons
Method The Spicy BBQ Cauliflower Wings
- Bake at 450°F. Put parchment paper on a baking pan to line it.
- Almond milk, whole wheat pastry flour, and spices should be combined in a mixing basin.
- The cauliflower heads should be divided into florets, placed in the mixture and well coated.
- Spread the cauliflower on the baking sheet coated with parchment paper, and bake it for 20 minutes.
- Combine the Sriracha and BBQ sauce while the cauliflower pieces are cooking.
- Cook the cauliflower florets for 5 minutes once they are coated in the BBQ sauce mixture and have turned golden brown.
Method To Make The Cashew Dipping Sauce
- Blend each item in a blender with the other ingredients until smooth.
- Until you're ready to eat, keep them in the refrigerator.
5. Asian-Inspired Cauliflower Wings
This recipe is simple, quick, sweet, and mildly sour. The breading holds up even though it's merely baked, and the sauce is versatile, and you can use it for many different foods!
Prep time: 10 minutes | Cook time: 35 minutes | Total time: 45 minutes | Servings: 8
Ingredients For The Sauce
- Coconut sugar or brown sugar: ¾ cup
- Gluten-free tamari sauce: 1 cup
- Rice vinegar: 1 tablespoon
- Orange: ½ cup (juice)
- Orange zest: 1 teaspoon (optional)
- Sesame oil: 2 teaspoons
- Cracked black pepper: ½ teaspoon
- Freshly grated ginger: 2 teaspoons
- Cloves garlic, grated: 4
- Red pepper flakes: ½ tablespoon
- Arrowroot: 1½ teaspoons (mixed with ⅓ cup orange juice)
- Scallions: 3 tablespoons
Ingredients For The Cauliflower
- Almond milk: 1 cup
- Gluten-free flour: 1 cup
- Pepper to taste
- Olive oil: 1 tablespoon
- Cauliflower: 1 head
- Gluten-free bread crumbs: 1 cup
- Sesame seeds: 2 tablespoons
- Scallion sliced: 1 (garnish)
Method For The Sauce
- Add all the sauce ingredients to a small saucepan over medium-high heat, excluding the arrowroot/orange juice mixture.
- Bring to a boil while whisking everything together.
- Dissolve the arrowroot in the orange juice by stirring the two ingredients together in a small bowl. Pour the mixture into the simmering sauce a little at a time, whisking continuously for 1 minute.
- Reduce the heat to medium-low and simmer the vegan sauce for 3-5 minutes until it thickens.
- Remove the Asian-inspired sauce from the stove and let it cool. Then pour it (~1½ cups) into a jar.
Method For The Cauliflower
- Preheat the oven to 450°F. Remove the stems and core of the cauliflower. Then, cut it into bite-sized pieces, with the core removed.
- Mix the flour, optional oil, and almond milk in a big bowl.
- Create a station to dip the cauliflower bites in the batter and let the extra batter drip out. Place it on a tray lined with foil and sprinkle the florets with breadcrumbs. Bake for 15 minutes.
- Take the cauliflower from the often and carefully stir in the Asian-inspired sauce.
- The cauliflower needs to be coated, not soaked. Sprinkle sesame seeds on top of the dish while it's still moist.
- Return the pan to the oven and bake for 5 to 10 minutes or until the cauliflower is tender and crisp.
6. Crispy Buffalo Cauliflower Wings
Buffalo cauliflower is a well-liked vegan alternative to traditional Buffalo wings. However, achieving the ideal crunchy, crispy quality can be tricky. This recipe produces batter with the ideal texture and the distinctive saucy Buffalo taste.
Prep time: 5 minutes | Cook time: 15 minutes | Total time: 20 minutes | Servings: 6-8 cups
- Almond milk: 1 cup
- White or whole wheat flour: 1 cup
- Garlic powder: 1 teaspoon
- Pepper, to taste
- Oil: 1 teaspoon
- Cauliflower: 1 head, chopped into bite-size pieces
- Panko bread crumbs: 1 cup
- Buffalo sauce: ½ cup
- Vegan butter: 4 tablespoons
- Vegan blue cheese dressing: ½ cup
- Green onion chopped: 2 tablespoons
- Bake at 450°F. Cauliflower should be cut into bite-sized pieces, with the core removed. Mix the olive oil, garlic powder, pepper, and almond milk in a bowl. Use the panko to make a different bowl. Place the pieces on a foil-lined pan, dunk them in the batter (letting any excess drop off), coat them in panko, and bake for 15 minutes.
- Melt butter with the buffalo sauce in a microwave or on the stove. After taking it out of the oven, carefully stir the buffalo sauce. Don't soak; generously coat the cauliflower. Put the pan back in the oven and bake for 5 to 10 minutes until the cauliflower is crisp and tender.
- Green onions and vegan blue cheese dressing should be added on top.
- Serve with celery and carrots.
Cauliflower is an excellent source of nutrients, including some that many people require more.
Additionally, cauliflower has distinctive antioxidants that may lower inflammation and offer protection from several illnesses, including cancer and heart disease.
On top of that, adding cauliflower to your diet is simple. It can substitute for high-carb foods in several recipes and is tasty and straightforward. Don't miss trying these vegan cauliflower wings recipes to grab some different cauliflower tastes.
I trust you enjoyed this article about the 6 Best Vegan Cauliflower Wings Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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