How to: Make your own – Cauliflower and Cheese Tots



The harvest is rolling in now, folks.  It’s the very best time of year to get fresh everything and I’m feeling overwhelmed with choice!

I picked up 2 huge heads of cauliflower last week for $4. Because $4!

I made 4 cauliflower and cheese quiches (2 went straight into the freezer) and these little golden nuggets.IMG_6854

My little kiddo, who thank lordie is an excellent eater, is full-on in to the finger foods now.  It took quite a while for her to warm up to actually feeding herself rather than playing the part of greek goodess and being hand fed by servants (read: mum & dad), but she’s got it now!

So, I made tot-sized tots! How perf.


I love that this is such a straightforward, simple recipe.  Minimal ingredients, minimal prep, minimal fuss.  While I haven’t experimented much with the recipe yet, I’m certain you could make changes to suit your needs.  Panko rather than cornmeal, onion or garlic power rather than mustard or even a cheese switcheroo like parmesan or asiago.


Leaving the mixture in the refrigerator before forming your tots will give the cornmeal a bit of time to absorb a little moisture and will help them stick together. If you’re in a rush you can get away with leaving this step out, but you’ll have to treat the tots delicately until they’re cooked.


In they go!


Out they come, light, crispy and cheesy.


Eat them while warm from the oven.  If for some crazy reason you have leftovers, they’re best re-heated in the oven.  Dipping sauce you ask? I’d go with sriracha mayo, but that’s just me.



Cauliflower Cheddar Tots

Serves 2 dozen-ish tots
Prep time 10 minutes
Cook time 15 minutes
Total time 25 minutes
Website Katya Wulfers - Yummy Mummy Club


  • 1 Small head of cauliflower (or about ½ a large one, cut into florets)
  • 1 cup finely grated old cheddar cheese
  • 1 Large egg
  • ¼ cup cornmeal
  • 1 teaspoon salt
  • ½ teaspoon ground mustard powder


1. Preheat oven to 400F.
Pulse cauliflower in a food processor until very fine. You should have approximately 3 cups of finely chopped cauliflower.
2. Add cauliflower and remaining ingredients to a large bowl and mix well until thoroughly combined. Place bowl in refrigerator for 10 minutes.
3. Using heaping tablespoon form cylindrical tots with the mixture and place on a parchment lined baking sheet.
4. Bake for 16 minutes, flipping each tot over halfway through.
Serve warm.

How to: Healthy Sides – Warm Roasted Cauliflower and Barley Salad


Salads are healthy.

Yet, I’m cold.

Ergo, my new rule is warm salads only.

Because winter blows.


Barley has been my muse lately.  The first time I made this salad, it was with leftover barley from my frozen burrito recipe.  I like to make a whackload at once and eat it in everything.  It’s super chewy and carb-y, two of my favourite things.

It also makes an excellent hot cereal.  Add your milk and fruit of choice to a bowl of leftover barley, heat for 90 seconds in the microwave.  Boom. Hearty, healthy breakfast.

So basically, barley for mayor!


This über simple dressing is a great fresh contrast to the smoky cauliflower.  The original recipe calls for dijon mustard which I find a bit overpowering, so I’ve swapped it out for its milder cousin, whole grain mustard.


For a super freshy fresh boost, add the zest of a lemon.

I promise, it’ll make you feel like you’re walking on sunshine.

IMG_0918You can adapt this recipe in many ways to meet your needs.  If you’re looking for a vegan version, cut the parmesan.  Adapt for a gluten free diet with quinoa or brown rice. Make it a meal by adding a can of cannellini beans for protein.

The important thing is you try it.  Because you’ll love it.  And you’ll want to shun cold salads too.



Warm Roasted Cauliflower and Barley Salad

Serves 6
Prep time 10 minutes
Cook time 40 minutes
Total time 50 minutes
Website Adapted from Bon Appetit


  • ½ cup pearl barley
  • 1 Small head of cauliflower (chopped in to bite sized pieces)
  • ¼ cup plus 2 tablespoon extra virgin olive oil
  • ¼ teaspoon salt
  • ⅛ teaspoon freshly ground black pepper
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon whole grain mustard
  • 1/2 cup finely grated parmesan cheese
  • zest of 1 lemon
  • ¼ cup fresh parsley leaves


Lots of leftovers? Add a can of cannellini / white kidney beans and pack some up for a well balanced lunch.


1. Preheat oven to 400F
Rinse barley in a sieve or colander until water runs clear. Transfer to small sauce pan, cover with 2 inches of cold water. Bring to a boil over high heat. Cover, lower heat to a simmer and cook for 35 minutes. Drain any remaining water.
2. Meanwhile, toss cauliflower florets with 1 Tbsp olive oil, salt and pepper and roast on a lined baking sheet for 15-17 minutes until browned, flipping halfway through.
3. In a small bowl, whisk remaining olive oil, lemon juice and mustard.
4. While still warm, toss cauliflower, barley, dressing, parmesan and parsley until well combined. Serve warm.

How To: Healthy Side – Roasted Cauliflower and Kale Salad with Miso Tahini Dressing


Cauliflower has definitely shown to be the new “it” vegetable. Move over kale – cauliflower is here to stay.

But what happens when the two most popular cruciferous vegetables join forces? Magic I tell you. Magic in the form of a delicious salad perfect for your long weekend barbecues or any time dining.




Just take a look at that cauliflower and you will understand why it is getting such high praise. While I do enjoy a good raw floret, once roasted with a little olive oil and salt and pepper, it is transformed into what is almost popcorn like. Our buffalo cauliflower wings are delicious, but there is no spicy coating on these florets. The seasoning is left simple to complement all of the other flavours going on in this salad.



Crunchy pine nuts, sweet raisins, and sharp onions all top a bed of kale and create the perfect salad – a little sweet, a little crunch, a little salt. And don’t even get me started on this dressing. One of my friends once told me that almost every recipe I share with him requires miso paste. It just adds such a unique flavour to food and this dressing is no exception.




While this salad is a delicious side, it can also be transformed into the perfect lunch or light dinner meal. Throw in some leftover quinoa or brown rice or add a can of chickpeas or leftover chicken or fish. I have also been enjoying it topped off with some feta and leftover tofu.


You see what happens when two powerhouse vegetables unite in the ultimate salad? I can only imagine what would happen if we added some brussels sprouts to this mix.



Roasted Cauliflower and Kale Salad with Miso Tahini Dressing

Serves 4-6
Dietary Vegetarian
Meal type Salad, Side Dish
Website Adapted from Real Simple and Cookie and Kate


  • 1 head cauliflower (cut into florets)
  • 1 Tbsp olive oil
  • 1 bunch kale (stems removed and chopped)
  • 1/4 cup pine nuts (toasted)
  • 1/2 cup raisins
  • 1/2 onion (thinly sliced)
  • 1/4 cup tahini
  • 2 Tbsp rice wine vinegar
  • 2 Tsp miso paste
  • 2 Tsp maple syrup
  • 1/4 cup water
  • salt and pepper (to taste)


This salad is best when prepared and dressed a couple of hours in advance so the kale has a chance to soften. If you are preparing the dressing a day or two in advance, you may need to add some more water before tossing as the dressing thickens as it sits.


1. Preheat oven to 425. In a large bowl, toss cauliflower with olive oil, salt and pepper and spread out on a parchment lined baking sheet. Bake for about 30-35 minutes, or until browned. Set aside.
2. In a large bowl add kale, onion, pine nuts, and raisins. Add in cauliflower and toss.
3. In a small bowl combine tahini, vinegar, miso paste, and maple syrup. Add water and whisk until dressing is pourable. (you may need a little more/less water). Pour over salad and toss to combine.


How To: Recipe Makeover – Cauliflower Crust Pizza


Erin and I were recently going over some of our favourite blog recipes and were shocked to discover we were seriously lacking in the cauliflower department.

We have an awesome recipe makeover for buffalo cauliflower “wings” and a fantastic big batch cauliflower mac and cheese, and then that’s it! Just two recipes where the beautiful cauliflower takes centre stage. Well that ends today!


Cauliflower pizza crusts have been taking the food blog world by storm, and frankly, I’m surprised it took us so long to jump on this band wagon. The past weeks Passover holiday seemed the perfect opportunity for me to give this grain free pizza crust a try.


And both my husband and I were pleasantly surprised with how well this vegetable based crust satisfied our craving for a cheesy slice. The crust is filled with all your favourite pizza spices and lots of mozzarella and parmesan cheese. It comes out quite crisp, although I still felt it easiest to eat with a knife and fork.




It’s very important to really try to squeeze out as much moisture as you can from your processed and microwaved cauliflower florets. This helps to crisp up the crust and prevent it from getting soggy.



You can top it with all of your favourite pizza toppings. We went with our favourite veggies and loaded it up with tomato sauce, mushrooms, roasted red peppers, broccoli, black olives and a good helping of feta.


While Passover is now over and we can finally enjoy a nice chewy crust, I think this recipe is good enough to remain in our regular dinner rotation.



Cauliflower Crust Pizza

Serves 2-3
Dietary Vegetarian
Meal type Main Dish
Website Adapted from The Lucky Penny


  • 1 small head of cauliflower
  • 1/4 cup grated parmesan cheese
  • 1/4 cup grated mozzarella cheese
  • 1/2 Tsp salt
  • 1/2 Tsp dried oregano
  • 1/2 Tsp dried basil
  • 1 egg (whisked)
  • pizza toppings of your choice (I used tomato sauce, feta, roasted red peppers, mushrooms, broccoli, and black olives)


This cheesy cauliflower crust is a great alternative for a lighter and veggie packed pizza. It holds up great to all your favourite pizza toppings. I found it easiest to eat with a knife and fork.


1. Pre heat oven to 450 degrees and place a baking sheet in the oven while it's preheating.
2. Cut cauliflower into florets and discard stems and leaves. Place in food processor and pulse until it's crumbled into an almost flour/rice like texture. You should have about 3 cups of cauliflower.
3. Place in a microwave safe bowl and microwave for 4 minutes. Dump cauliflower onto a plate lined with a clean dishtowel or heavy duty paper towel and set aside until cook enough to handle.
4. Once cooled, wrap it in the towel and squeeze out as much liquid as you can. Place the squeezed cauliflower in a bowl and mix in the remaining ingredients.
5. Lay out a piece of parchment paper and spray with cooking spray. Place cauliflower "dough" ball on paper and pat to form a round crust, not too thick or too thin. Bake in the oven for 10 minutes.
6. Remove from oven and top with your favourite pizza toppings and place back in the oven for another 5-10 minutes, or until toppings are cooked and cheese is melted. Break out your knife and fork and enjoy!

How To: Snack Healthy – Buffalo Cauliflower


The super bowl may have come and gone, but buffalo wings are here to stay. Who of us has not indulged in a half dozen spicy wings and ranch dipping sauce, served with the obligatory celery sticks to make us feel like we are getting are vegetables for the day?



While chicken wings and creamy dip are a popular football watching snack, I urge you to try this healthier version at your next party. Heck,  make them now just for yourself and be surprised at how fast one head of cauliflower can disappear.



This recipe transforms the sometimes boring cauliflower into spicy nuggets of deliciousness. Baked, not fried, but still tossed with a little butter and hot sauce, when dipped in the creamy yogurt-dill sauce, they are truly addictive.


I bet you never thought cauliflower could taste this good!


Buffalo Cauliflower with Yogurt-Dill Dipping Sauce

Serves 3
Dietary Vegetarian
Meal type Appetizer, Snack
Website Skinny Taste


  • 1 head of cauliflower
  • 1/2 cup flour
  • 1/2 cup water
  • 1 Tsp garlic powder
  • 6 Tbsp Frank's Red Hot
  • 1/2 Tbsp butter (melted)

Yogurt Sauce

  • 1/2 cup plain Greek yogurt
  • zest and juice from half a lemon
  • 1 Tbsp dill (chopped)
  • 1 clove garlic (grated or finely minced)
  • salt and pepper (to taste)


These spicy little bites are delicious as an appetizer or snack. The yogurt dip helps to cut the heat but feel free to serve them with a dipping sauce of your choice. Traditional ranch or blue cheese dip would also be fantastic!


1. Preheat oven to 450 degrees and line a baking sheet with parchment.
2. Cut cauliflower into florets and place in a large bowl. Mix together water, flour, and garlic powder and pour over cauliflower and toss to combine.
3. Place on baking sheet and bake for about 20 minutes. Meanwhile, combine Frank's hot sauce with melted butter. After 20 minutes, pour hot sauce mixture on cauliflower and bake for another 5 minutes.
Yogurt Sauce
4. Combine all ingredients and set aside.