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Cauliflower Bites With Flare

We are in the final stretch of football Sundays and you have maybe one more opportunity to make a batch of delicious appetizers to show off your health-conscious creativity.  This is the ultimate app to satisfy everyone’s taste buds. 

If I titled this post “Low Carb, Gluten-Free, Clean Eats, Paleo Biscuit” that, for one – sounds like it must be an appetizer that tastes like cardboard. And two, there would be about 12 of you who actually click on the link and maybe five who go the next step and decide to prepare them…which is great but I think everyone reading should give these biscuits a chance to open their eyes to the wonders of cauliflower.

What you need:

  • 1 cauliflower head, leaves removed
  • 2 garlic cloves, minced
  • 2 eggs
  • 2 egg whites
  • 1/3 cup Greek yogurt
  • ½ cup cheddar cheese, shredded
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper

Paleo version

  • 1 cauliflower head, leaves removed
  • 2 garlic cloves, minced
  • 2 eggs
  • 2 egg whites
  • ½ cup unflavored BiPro
  • ¼ cup nutritional yeast
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper

Optional: Add rosemary, chives, jalapenos and/or bacon bits for more flavor!

 

What you need to do:

  1. Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.
  2. Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Greek yogurt, salt and pepper and mix together.  If you are tossing in anything else (chives, bacon bits, etc) now is the time to do it.
    **Paleo version – same process, just different ingredients that you are adding in: two whole eggs, BiPro whey protein, nutritional yeast, salt and pepper.
  3. In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.
  4. Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.
  5. Remove from the pan, and set on a cooling rack.

Have any nutrition- or diet-related questions? Ask me and I’ll answer! 



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