Crispy Cauliflower Wings

Healthy Benefits

This is one vegetable that deserves a regular rotation in your diet, however, as it contains an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals.

Ingredients   223 calories per serving (serves 2)

1 small cauliflower head

Batter
1/2 cup whole wheat or other grain flour

1/2 cup almond milk
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
1/4 teaspoon crushed red pepper flakes 
1 cup Panko crumbs

Sauce

4 tablespoons maple syrup
2 tablespoons liquid aminos
1/2 teaspoon sesame seeds
1/4 teaspoon ground black pepper
3/4 teaspoon ground ginger
Chopped scallions & sesame seeds, for garnish

Preparation  

Preheat oven to 450 degrees.

1. Prepare a baking sheet by lining it with a baking sheet foil but don't spray.
2. Remove stems from florets from the cauliflower and cut into small pieces.
3. Place the bread crumbs in a bowl. In another bowl, mix all the batter ingredients together.
4. Toss the cauliflower in the mixture one at a time, shaking off excess batter. Then, dip the cauliflower into the breadcrumbs to coat, then place onto the baking sheet. 
5. Bake for 22 minutes.
6. Prepare the sauce ingredients.
7. You can stop here, and serve the wings sauceless with sauce on the side (it is not a very thick sauce). The cauliflower will be CRISPY this way. Alternatively, coat the wings in the sauce. With a pastry brush, brush the sauce onto the cauliflower and bake for 5 minutes for the sauce to soak into the wings.

Note to vegan chef: Consider doubling the sauce for full flavor. There was barely enough to go around but crispy was very goo! You can also extend the mix by adding more almond milk or doubling that too.

Inspiration: Jessica in the kitchen