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55 minutes
3 servings
dairy-free
(?)
Has dairy from:
mayonnaise
gluten-free
(?)
Has gluten from:
whole wheat flour
kid friendly
has meat
has pasta
has seafood
mediterranean
(?)
Not Mediterranean due to:
mayonnaise
vegan
(?)
Not vegan due to:
mayonnaise
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
whole wheat flour
mayonnaise
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Sodium as 82.0% (as a percentage of RDA).
 
You'll likely need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.0% of RDA
• Calories: 39.5% of RDA
• Carbs: 12.4% of RDA
• Fat (total lipid): 63.6% of RDA
• Fiber: 21.6% of RDA
• Fructose: 3.9% of RDA
• Protein: 10.0% of RDA
• Sodium: 82.0% of RDA
• Sugar: 37.6% of RDA
• Vitamin A (IU): 1.2% of RDA
• Vitamin B6: 18.3% of RDA
• Vitamin C: 9.7% of RDA
• Iron: 5.4% of RDA
• Magnesium: 20.9% of RDA
• Manganese: 161% of RDA
• Niacin: 22.9% of RDA
• Potassium: 16.3% of RDA
• Zinc: 12.5% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
34.0
g
Calories
789
 
Fiber
6.04
g
Iron
1.02
mg
Protein
11.3
g
Sodium
1106
mg
Sugars
11.7
g
Fat (total lipid)
38.9
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
Substitutions
1
head
+
-
 
 
1/2
cups
+
-
 
 
2
tbsp
+
-
 
 
1/2
cups
+
-
 
 
1
tsp
+
-
 
 
1
pinch
+
-
 
 
1
tsp
+
-
 
 
1/2
cups
+
-
 
any hot sauce of choice.
 
1/2
cups
+
-
 
use vegan if preferred.
1/8
cups
+
-
 
or any dairy substitutes.
 
1/4
tsp
+
-
 
 
1
tsp
+
-
 
 
1
tsp
+
-
 
 
1/4
tsp
+
-
 
 
1/4
cups
+
-
 
 
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PREPARATION
1.
Preheat the oven to 450ºF. Meanwhile chop the cauliflower into "wing" sizes, or bite-sized pieces. Mix together the flour, water, garlic/onion powder and salt in a bowl. Toss the cauliflower pieces with this flour mixture, making sure to coat the pieces well. Add extra flour or water if necessary.
2.
Remove the cauliflower from the oven and place into the hot sauce bowl. Coat each piece throughout (adding more hot sauce if desired) and cook again for 25-30 minutes in the oven, or until crispy.
3.
To prepare the dressing: blend the remaining ingredients (mayo, almond milk, powder, vinegar, and herbs) in a high speed blender or food processor. If you would like a chunkier consistency, add in the cashews and blend briefly. Add salt and pepper to taste, and refrigerate the mixture until the wings are ready.
4.
Remove the cauliflower from the oven and allow to cool for at least 5 minutes before serving. As an appetizer option, plate it on top some romaine lettuce alongside some cucumber or celery with the dip.
 
THIS RECIPE CAN BE CUSTOMIZED
Make it Dairy Free!
A dairy-free variant of this recipe can be made. Just substitute vegenaise for mayonnaise.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 789
Protein 11.3 g
Carbohydrates 34.0 g
Iron 1.02 mg
Fiber 6.04 g
Calcium 9.99 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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