Healthy: Cauliflower Tots

One of the tough things for me about eating a cleaner diet is that I have to give up rice and potatoes completely. It makes me sad because those are two of my favorite things to eat. I like the taste and I like the texture. The next best thing is gently boiled cauliflower, which has a slightly starchy flavor and a similar density but with a fraction of the carbohydrate load. That has inspired many people to create recipes that emulate rice and potatoes using cauliflower, such as this cauliflower tots recipe inspired by this post. These cauliflower tots are not terribly far off from potato-based tots, especially with a little ketchup. Without the ketchup they are plenty tasty but the cauliflower taste is more identifiable. These tots are about 25 calories apiece so it's not too bad when you are feeling that need for something that reminds your stomach of a less healthy meal.

This recipe is fairly easy to make, especially with a couple process alterations I made to the original recipe. The toughest part is the time involved chopping down the cauliflower to small pieces so it has that tater tot texture. You might feel inclined to implement a food processor or similar device to help along the way. The problem with that approach is that cauliflower will quickly turn into a puree in a food processor (which is another great way to use cauliflower instead of potatoes) and you won't be able to chop the cauliflower down to the right size without pureeing some of it along the way. If your food processor has a grater attachment then that might work.

You can play with the ingredients to create interesting flavors. A little jalapeno or cayenne pepper powder could add a spicy dimension. You can add seasoning to go different directions. You can also play around with the cheese. You could abandon the cheese for a healthier avenue but I think you need that cheese for binding and flavor. A mild cheese works in this recipe but a more aggressive cheese like sharp cheddar could promote a cheesier flavor if  you want that.

Healthy Cauliflower Tots Recipe

Servings: 4 (of 6 tots)
Prep time: 20 minutes
Cook time: 25 minutes

Equipment:

• Kitchen utensils, measuring cups 
• Large mixing bowl
• Knife and cutting board
• Baking pan
• Foil (optional)
• Medium sauce pan with lid
• Steamer basket (optional)
• Stove and oven
• Piping bag or freezer bag (and scissors)
• Grater

Ingredients:

• 2 1/2 cups cauliflower florets
• 1/4 cup egg beaters (may need additional 1/4 cup)
• 1/2 cup white onion
• 1 tsp minced garlic
• 1 tbsp dried parsley
• 1/2 cup of Colby or other mild orange cheese
• 1/2 cup Panko breadcrumbs
• Salt and peper
• Cooking spray
• Water

Directions:

1. Add 1/4 inch of water to the sauce pan and heat over high heat until boiling. If you have a steamer basket, place it in the sauce pan. 
2. If the cauliflower is a full head then chop the cauliflower head into quarters so it will fit in your sauce pan.
3. Once the water is boiling add the cauliflower and steam for 5 minutes. You want the cauliflower to be tender and moist but not mushy. While the cauliflower is steaming, chop the onion and grate the cheese using the large holes on the grater.
4. Preheat the oven to 400F.
5. Drain the cauliflower and return to cutting board. Chop cauliflower into fine pieces. The closer you are willing to get to rice-sized pieces the better you will emulate the texture of potato in a tot.
6. Combine the cauliflower, 1/4 cup of egg beaters, onion, garlic, parsley, cheese, breadcrumbs, salt and pepper (to taste) in a large mixing bowl. Mix well. If the mixture is not binding well then add up to an additional 1/4 cup of egg beaters until the mixture binds together.
7. Line a baking sheet with foil if desired. Spray the baking sheet with cooking spray.
8. Transfer the mixture to a piping bag or freezer bag. If using a freezer bag you will need to cut off one bottom corner of the bag to pipe the mixture. Cut the corner so it creates a hole approximately the diameter of a quarter coin. 
9. Pipe the mixture into tots on the baking sheet. They should be approximately two inches long. 
10. Once the oven is preheated place the baking sheet in the oven and bake for 25 minutes. You may turn them after 15 minutes to ensure crispy exterior on all sides.