BBQ Cauliflower Wings

This month’s reci-pea we are taking an all American classic and transforming it into a meatless, low-fat, gluten-free dish that packs in the protein as well as servings of veggies.  Time to cut up some carrots, celery and grab your favorite creamy dressing because we’re making BBQ Cauliflower Wings!

In this main course (or side dish) we replace the chicken with cauliflower, the batter with gluten-free chickpea flour and we bake it up instead of deep-frying.  Not only is this reci-pea easy and quick to make, the preparation methods are very kid friendly.  So grab your little ones, apron up and get ready to enjoy a healthy version of this American classic.

Ingredients:

1 head of cauliflower

2 cups garbanzo bean flower (also known as Chickpea flour)

1 1/3 cup water

1/2 tsp salt

1 Tbsp garlic powder 

1 Tbsp onion powder

2 tsp paprika

1 cup of your favorite barbecue sauce

Method:

Pre-heat oven to 425 degrees. Cut cauliflower into large bite sized pieces (about the size of BBQ wings). Combine garbanzo bean flower, water, salt, garlic powder, onion powder and paprika in a large bowl and mix together until smooth (you want it to be the consistency of pancake batter).  Cover a large baking tray with parchment paper.  Dip cauliflower pieces into batter so that it’s fully covered and lay flat on tray.  Bake for 20-25 minutes or until golden brown.  Pull out of the oven and check the texture of the cauliflower piece; it should be crispy, if it’s still gooey put back in the oven for another 5-10 minutes.

Once out of the oven, let cool for 5 minutes then place the cooked cauliflower wings into a large bowl. Pour the BBQ sauce over the wings and mix gently with your hands. Serve with cut up carrots, celery and your favorite creamy dressing! Serves 4.

Sugar and Spice Nuts

The holidays are just around the corner!   As this busy time fast approaches, we’re here to give you tips and tricks to make this time of year a little calmer, a little merrier and most importantly a little healthier.  For November’s recipe we decided to reinvent something that screams winter festivities so this month we're making spiced nuts!  This treat can be served for special holiday parties as well as everyday snacks; it's a simple recipea that will make any guest ohh and ahh the moment they enter your house and smell the sweet and spicy aroma.  Packed with protein, low in sugar and containing a medley of warming and detoxifying spices, Peas of Mind’s Sugar and Spice Nuts are a healthy, filling and a delicious crowd pleaser.

Peas of Mind’s reinvented Sugar and Spice Nuts

¼ tsp ground ginger

¼ tsp cinnamon

¼ tsp ground clove

¼ tsp sea salt

½ tsp vanilla extract

3 cups of your favorite nuts (we choose walnuts, almonds and cashews)

1 tbsp melted coconut oil

2 tbsp pure maple syrup

Method

Preheat oven to 325 degrees.

In a small bowl mix together all the dry spices and salt. On a large baking tray combine nuts, drizzle on melted coconut oil, maple syrup vanilla extract and spice blend.  Mix all of the ingredients together. This is a fun job for the little ones as the best way to get everything thoroughly mixed is by hand.  So roll up your sleeves and toss away. Don’t forget to lick your fingers as the mixture is extra tasty. 

Place nuts in the oven for 15-20 minutes; you’ll know they’re finished when they’re golden brown and your house smells of warm sugar, spices and vanilla. Let the nuts cool for about five minutes then serve. 

Makes about 9 servings