BROCCOLI CAULIFLOWER TOTS with CREAMY BUFFALO SAUCE
I was surprised to find this recipe online in the Men's Journal. Real men admit to liking tots! These tots are a great way to sneak some cruciferous vegetables into your family and are really good. You can shorten the prep time by using packaged cauliflower and broccoli florets and using onion powder and dried parsley instead of fresh. The buffalo sauce is spicy and pairs wonderfully with the tots.
See the article “8 Vegan Recipes That Will Actually Make You Feel Full” in the online Men’s Journal for the original recipe: Cauliflower Tots With Creamy Cashew Buffalo Sauce. I made a double batch of tots.
This video by Dr. Greger may be a bit confusing but worth watching. To maximize the health benefits of broccoli and cauliflower, you want to cut them, then wait 40 minutes before cooking to give sulforaphane time to form. Sulforaphane is an important compound in the prevention and treatment of diseases including cancer. Second Strategy to Cooking Broccoli
BROCCOLI CAULIFLOWER TOTS
Ingredients
1/2 head of cauliflower
1 small bunch broccoli (I used 1/2 of a 10 oz package of broccoli slaw since all I had)
1/2 medium onion, diced
1 Tablespoon fresh parsley (I used 1 tsp dried parsley since didn’t have fresh)
1/2 cup almond flour (I used white whole wheat flour)
1 teaspoon garlic powder
I also added: 1/8 tsp salt, 1/4 tsp freshly ground pepper, 1/2 TBSP nutritional yeast
Instructions
1. Preheat oven to 375 F. Place a steam basket in a medium pot. Fill quarter of pot with water and bring water to boil.
2. Add cauliflower and broccoli into the steam basket. Cover and steam for 5 minutes. Separate into 2 batches to steam if pot cannot fit all in one batch. Set aside to cool. (Since my broccoli was slaw I cooked the cauliflower some first then added the slaw.)
3. Dry saute onions in a skilled over medium heat for about 3-4 minutes until golden brown. Add a splash of water when start to stick.
4. In a food processor, add cooked cauliflower, broccoli, onion, parsley, nutritional yeast and blend until cauliflower is rice-like size.
5. In a mixing bowl, add flour, garlic powder, salt, and ground pepper. Add the cauliflower mixture. Stir until mixture binds together.
6. Use a tablespoon to scoop mixture and shape mixture into a tater-tot shape on your palm with pressure. Flatten the sides with 2 fingers.
7. Place tater tots on a parchment or silpat-lined baking sheet and bake for about 20 minutes until golden brown. (I baked mine for 30 minutes, turned over, then baked another 15 minutes)
8. Serve with Creamy Buffalo Sauce or sauce of choice.
CREAMY BUFFALO SAUCE
Ingredients
1/2 cup raw cashews soaked in hot water for at least 1 hour, drained
1/4 cup chili sauce (I used just 1 TBSP of chili garlic sauce and it was spicy enough)
2 Tablespoons apple cider vinegar
2 Tablespoons your choice of non-dairy milk
1 teaspoon organic miso paste (I used mellow white)
Instructions
Mix all ingredients in a blender or food processor until creamy. If the sauce is too thick, add more non-dairy milk 1/2 tablespoon at a time. (I thinned mine)
