Buffalo Cauliflower Wings, satisfy your cravings with this flavorful twist on a pub classic. These Buffalo Cauliflower Wings are a crunchy delight. Packed with nutritious ingredients, this recipe is perfect for a delicious summer night in. Bonus: cauliflower, avocados, garlic, and chives are all in season right now meaning more flavour AND health benefits!

But the goodness doesn’t stop there! Keep scrolling for the full recipe, some fun nutritional facts, the benefits of eating seasonally, and a recipe roundup with some of my favourite pub recipes – healthified!

Buffalo Cauliflower Wings Recipe

Vegan | Gluten-free

Serves: 4 | Hands-On Time: 30 Minutes | Cook Time: 40 Minutes | Total Time: 50 Minutes

Buffalo Cauliflower Wing Ingredients

• 1 head cauliflower, cut into florets, 6 cups
• ¾ cup brown rice flour
• 1 tsp garlic powder
• ½ tsp salt
• 1/8 tsp black pepper
• 1 cup nut milk
• 1 tbsp coconut oil
• 2/3 cup Franks Red Hot Sauce
• 2 tsp maple syrup

Avocado Herb Dipping Sauce Ingredients

• 1 garlic clove
• 1 avocado
• 3 tbsp water
• 3 tbsp fresh parsley, minced
• 1 tbsp fresh chives, minced
• 1 tbsp fresh dill, minced
• 1 tbsp apple cider vinegar
• ½ tsp pepper
• ½ tsp salt

Directions

1. Preheat oven to 450°F and line a baking sheet with parchment paper. 
2. In a large bowl mix together flour, garlic powder, salt and pepper. Whisk in the nut milk until smooth. 
3. Toss the cauliflower in the batter and place on the baking sheet. Bake for 20 minutes, turning halfway through.   
4. In the same large bowl, mix together the oil, hot sauce and maple syrup. 
5. Toss the cauliflower in the hot sauce and place on the baking sheet. Bake for 20 minutes, turning halfway through. 
6. Place dipping sauce ingredients in a blender and blend until smooth. 

Health Benefits of Cauliflower

Cauliflower, the versatile veggie with an adaptive flavour, is here to add some excitement to your plate! One of the reasons I love cauliflower is that you can transform it into whatever you like. It’s amazing at soaking up flavours and can be made crunchy, creamy, or anywhere in between. Generally, cauliflower is available all year round (but it’s in season right now!), and it brings a bunch of health benefits to the table.

• Supercharge your body’s natural detox process with Cauliflower, giving Phase 1 and Phase 2 detoxification a boost!
• Say goodbye to cellular oxidative stress as Cauliflower’s antioxidant army marches in!
• Get a dose of immune-boosting vitamin C that’s packed (surprisingly) inside this magical veggie!
• Unlock the anti-inflammatory powers of vitamin K found abundantly in Cauliflower!
• Cauliflower is also a fibre-packed hero that provides digestive support!

Health Benefits of Avocados

Lots of commercial dips are stuffed with filler ingredients like starches which don’t really provide any nutritional benefits or keep you feeling full for very long. It was a no-brainer for me to choose avocados as the base of this ranch-style dip because they’re super nourishing, and have tons of fantastic health benefits too:

• Fight inflammation with avocados, armed with their powerful anti-inflammatory properties!
• Say hello to oleic acid, the healthy fat in avocados that helps your body absorb those amazing fat-soluble nutrients like vitamins A, D, E, and K.
• Keep your eyes sparkling with delight as avocados provide a rich source of carotenoids that your body can transform into nourishing vitamin A.
• But wait, there’s more! The fibre in avocados is like a slow-release superhero, preventing blood sugar spikes.

Also, depending on where you live, avocados are in season right now which means you’ll get an extra nutrient boost when you use them!

Eat Seasonally Lunch & Learn

There are a bunch of ingredients within this recipe that are in season right now like cauliflower, avocados, garlic, and chives. Why does this matter you might wonder?

• Seasonal foods are often local, meaning they travel a shorter distance to reach you. This shorter journey helps them retain more nutrients, as they’re grown and harvested at the perfect time.
• In terms of flavour, seasonal foods shine! Seasonal foods have more flavour because they can ripen for longer and spend less time in transit.
• Seasonal eating is budget-friendly too! With reduced transportation and spoilage, growers often have surplus produce to sell at lower prices.
• Concerned about the environment? Seasonal eating is a fantastic way to reduce your impact. By consuming foods that require less transport and preservation, you’re contributing to a smaller carbon footprint.
• Support your local community by choosing seasonal and local produce. Independent farmers and growers rely on your support, especially as they face competition from large chains and supermarkets.

These are just a few of the amazing benefits of seasonal eating! In my summer Lunch & Learn session, How To Eat Seasonally, we’ll dive into all of the goodness of summer cuisine. Discover the delights and importance of choosing seasonal foods. This interactive session will cover the health benefits of seasonal eating and equip your team with year-round knowledge and skills. We’ll explore the current seasonal produce and share mouthwatering recipes that make the most of fresh summer ingredients!

Email me at info@jesselanewellness.com for more details, or check out my Corporate Wellness page for more info!

Healthy Pub Favourites

I love this twist on a good old pub classic so I wanted to share more of my favourite pub foods that I’ve healthified over the years like these Buffalo Cauliflower Wings with Tempeh Ranch Salad. Grab all of the delicious (and healthy) recipes below:

Boneless Chicken Wings

Ok if this vegan Buffalo Cauliflower Wings with Tempeh Ranch Salad isn’t cutting it for you, I have a solution for all of the carnivores out there. Experience a delightful twist on traditional chicken wings with my version of Boneless Chicken Wings! These fun, bite-sized alternatives are perfect for those who prefer to avoid eating off a bone. Say goodbye to the unappealing bone and embrace a recipe that features a crispy gluten-free crust and a juicy center. The best part? You can unleash your creativity and customize them by experimenting with various sauces. To spice or not to spice, that is the question.

Slimmed-down Caesar Salad

Did you know the average restaurant entrée Caesar Salad has 500 calories and 40g of fat? That’s twice the amount found in a Big Mac, not to mention, the sodium levels are often sky-high. The main culprit? Creamy Caesar salad dressing. But fear not! My slimmed-down version of a Caesar Salad offers double the flavour while cutting the calories and fat in half. Say goodbye to guilt and hello to a delicious, healthy alternative!

Salmon Burgers with Sweet Potato Fries

Listen up, because I can’t stress this enough: Salmon is an absolute nutrition superstar! Packed with omega-3 fatty acids, it’s a true anti-inflammatory champion. Plus, that vibrant pink hue? It’s a sign of the antioxidant astaxanthin, which means salmon might even help shield you from the sun’s rays. But wait, there’s more! Salmon is also loaded with essential nutrients like B12, magnesium, and vitamin D. To make this burger even better, I’ve paired it with a side of sweet potato fries. These fries are not only delicious but also a great source of skin-loving beta-carotene and vitamin C. I bet your average pub burger can’t say that!

Baked Yuca Chips with Garlicky Green Guacamole

Forget fried kettle chips, prepare to be hooked on Baked Yuca Chips instead! The moment I tried them at a restaurant, I knew I had to recreate them at home. These chips are a delightful combination of crispy and chewy that will leave you craving more. These Baked Yuca Chips are fantastic on their own or paired with my Garlicky Green Guacamole for an extra burst of flavour. Yum!