Easy Breaded Cauliflower

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Healthy and crunchy, these panko-coated cauliflower bites are a guilt-free snack or game night treat.

We love cauliflower, and we never tire of finding new ways of preparing it.

This baked recipe gives the cauliflower an irresistible crunch without all the mess and calories of frying it, and it makes it into an ideal healthy finger food that your family will love, especially paired with a delicious low-fat dip.

Whether you use it as a snack, as a game-time finger food or as a side dish to dinner, you’ve got a winner on your hands. As the cauliflower bakes the inside of the florets develops a smooth, creamy texture while the panko breadcrumbs give it a crunchy outer layer that’s sure to satisfy even the pickiest of eaters.

Is Breaded Cauliflower Healthy?

Cauliflower is a low calorie vegetable that’s loaded with fiber and vitamins, especially C and K. Preparing it in this way adds a delicious crunch while keeping the fat content and the calorie count down. The eggs add some protein and healthy fats, and starches are provided through the breadcrumbs. Compared to other breaded snacks and finger foods, this one is pretty much as healthy as it gets.

Which is better, cooked or raw cauliflower?

Cauliflower’s mild flavour and creamy colour make it a popular choice both cooked and raw. As is the case with most vegetables, it loses a little of its vitamin C content through the cooking process, but cooking it makes it easier for your body to absorb the nutrients in it, such as magnesium and vitamin K. Cooking also reduces its tendency to produce gas n the intestines, causing some people discomfort or, um, embarrassment.

Cooking cauliflower also enhances its subtle flavour and smooth texture, making it more palatable. Roasting the cauliflower as we have done here gives you the best of both worlds – nutrients are not leached out through a boiling process, keeping most of them inside the florets. It also makes it tastier and softer, which’ll encourage your family to eat it, getting all those nutrients into their bodies.

INGREDIENTS

• 1 head Cauliflower cut into florets
• 3 Eggs
• 1 cup Panko bread crumbs
• 1 tsp Smoked Paprika
• ½ tsp ground Coriander
• ¼ tsp ground Garlic
• 1 tsp Italian Herbs
• Salt and Pepper

INSTRUCTIONS

Heat

Set the oven to 350F and whisk eggs in a bowl.

Blend

For a spicy hit, mix breadcrumbs, paprika, coriander, garlic, with Italian herbs, and seasonings in a separate bowl.

Coat and Cook

Dip the cauliflower in egg, roll in breadcrumbs, lay on a baking sheet. Bake until crispy and golden (roughly 30 minutes).

Devour!

FAQs & Tips

Serving Suggestions

We love these cauliflower bites as a finger food to pass around at your next get-together or as a healthy alternative to high calorie snacks while watching the game. They pair well with tzatziki or this delicious dip which also draws on some Mediterranean flavours. If you’re a wing fan and want something more “wing-like” for game night, try making your own buffalo sauce using hot sauce, butter and honey.

Print

Easy Breaded Cauliflower

Healthy and crunchy, these panko-coated cauliflower bites are a guilt-free snack or game night treat.

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 6

Calories 97kcal

Author FoodFaithFitness

Ingredients

• 1 head Cauliflower cut into florets
• 3 Eggs
• 1 cup Panko bread crumbs
• 1 tsp Smoked Paprika
• ½ tsp ground Coriander
• ¼ tsp ground Garlic
• 1 tsp Italian Herbs
• Salt and Pepper

Instructions

• Preheat the oven to 350F. Then whisk the eggs together in one bowl.
  
  
  
  
  
  
  
• In another bowl mix the bread crumbs, paprika, coriander, garlic, Italian herbs, and salt and pepper.
  
  
  
  
  
  
  
• Dip each cauliflower floret into the egg and then into the breadcrumb mix. Lay them out onto a lined baking sheet and then bake for 30 minutes or until the bread crumbs are crispy and golden brown.
  
  
  
  
  
  
  

Nutrition

Calories: 97kcal | Carbohydrates: 13g | Protein: 6g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 82mg | Sodium: 134mg | Potassium: 349mg | Fiber: 3g | Sugar: 3g | Vitamin A: 289IU | Vitamin C: 46mg | Calcium: 58mg | Iron: 1mg

The post Easy Breaded Cauliflower appeared first on Food Faith Fitness.

References:

Frequently Asked Questions

What are organic food products?

Organic produce is produced without synthetic fertilizers or pesticides. No growth hormones are used, and there is no animal testing. These crops can be grown naturally by farmers, and they don't need to be treated with chemicals to control pests or weeds.

Organic farming practices help maintain soil quality and reduce erosion. In addition, organics are better for our health because they contain more nutrients than conventional food. Organic foods are often higher in fiber, lower in fat, and less calories than those produced conventionally.

What is inorganic foods?

Organic food does not use pesticides or fertilizers. Inorganic foods contain these chemicals, which may cause health problems.

Organic food is free from harmful substances like pesticides and herbicides. These chemicals can be dangerous for both humans and animals.

Inorganic food includes meat, fish, eggs, milk, cheese, butter, yogurt, honey, grains, vegetables, fruits, spices, and herbs.

The way that an agricultural product is grown organically is what the term means. Organic farming uses natural methods to grow crops. Conventional farming uses pesticides and synthetic fertilizers.

Foods labeled as organic must meet strict guidelines by the U.S. Department of Agriculture (USDA). The National Organic Program Standards require that all organic foods are free of prohibited substances such as antibiotics and growth hormones, genetically modified organisms or industrial solvents. Organic food must be grown without the use of toxic chemicals or petroleum-based fertilizers.

Organic meat is better

If you've been paying any attention, you likely already know the answer. Here's the problem: Organic food is becoming more sought-after, while traditional food continues to decline in popularity.

Organic foods are becoming more popular because they are better for us. Organic foods are also safer for our overall health and reduce pollution.

However, there are also two sides to this coin. Organic produce takes longer to grow, and it requires more resources. This means that organic food costs more money than its non-organic counterpart.

Organic meats are generally more expensive than conventionally raised animals. There are however ways to lower these costs without sacrificing the quality of organic meats.

Local purchases can help you save money. Buy locally grown vegetables and fruits to help keep prices low. Farmers receive incentives to grow healthier crops.

Deals are another way to cut costs. You may be able to get discounts when you buy organics.

Finally, another way to save money is by eating less meat. Because of the amount of feed required to raise livestock, meat production can become expensive.

While there are many reasons organic food is better for our bodies as well as the planet, we must not forget the cost.

Is organic food healthier?

There are two types: foods that we grow and those that we purchase from others. While there are exceptions, the general answer is yes to both. Organic food is healthier as it doesn't contain any harmful chemicals or pesticides, herbicides and preservatives.

You can find organic foods in supermarkets across North America. Many grocery stores now stock organic food. This makes it easier to shop organic.

Organic food is healthier and tastes better because it contains more vitamins, minerals, antioxidants, and other nutrients. Organics are often grown without pesticides and synthetic fertilizers. This means that they do not pollute the soil and water sources.

The USDA regulates organic agriculture practices. This means that farmers must adhere to strict guidelines to make sure organic produce is safe to consume. There are currently more than 30,000,000 acres of US farmland which have been designated organic.

Organic food can often be cheaper than conventional food. For the same amount, consumers pay less. Organic farms don't have the expense of expensive chemical inputs, such as insecticides and/or fungicides. They can charge lower prices.

In fact, according to the Environmental Working Group, organic food costs 10 percent less per pound than conventionally produced food. If you care about the health of yourself and your family, consider switching to organic food.

Organic food has been a popular alternative for standard American diets. Although many may think that organic food is only available at specialty markets and gourmet restaurants, this isn't true. Organic food is easily available in all regular grocery stores in the United States.

Recent years have seen a significant increase in organic food sales. In 2012, the US market value for organic food was $43 Billion. This is an increase of $21 Billion from 2007.

What are organic fruits and vegetables?

Organic food does not contain pesticides or synthetic fertilizers. They are also richer in nutrients like vitamins C, E, K, and omega-3 fat acids. These nutritious ingredients make organic foods better for our bodies, and for the planet.

Organic foods are grown using sustainable farming practices that preserve soil quality and encourage biological diversity. They are free of toxic chemicals, irradiation and sewage effluent.

While most consumers associate organics with produce, many organic products include dairy, meat, poultry, eggs, baked goods, personal care items, pet food, and household cleaning supplies.

The USDA defines organic as crops that are grown according to federal standards. These foods cannot be grown by farmers using conventional methods. However, they may use approved natural pest control methods, such as crop rotation and cover cropping, and animal feed made from organic materials.

Further, the farmer must be careful about the amount of pesticide and fertilizer he uses in the growing season. GMOs, synthetic insecicides, artificial growth hormones or synthetic fertilizers can't be used by farmers.

All the above requirements are met by vegetables and fruits that are labeled "100% Organic". But some farms do not label their products as 100% organic because it would confuse consumers. Instead, they will label their product as "made with organic ingredients. "

What are organic products for beauty?

Organic Beauty Products are natural products that do not contain any synthetic chemicals, including parabens. Phenoxyethanol, phthalates and artificial preservatives. These ingredients are found in most conventional beauty products, including cosmetics, perfumes, shampoos, etc.

Organic beauty products don't contain genetically modified organisms and are therefore free from animal testing.

The USDA defines organic as "a system for production that fosters recycling of resources". It has been used over the years to describe foods grown without pesticides.

The harmful effects of chemical compounds on our bodies have led to an increase in the demand for ecofriendly beauty products.

These include skin irritation, hormone imbalance, premature ageing, and cancer.

Organic beauty products are created by companies that care about the environment and create safe, healthy products for customers.

What are organic products good for skin?

Organic skincare products are free from synthetic chemicals, such as parabens and phthalates, petroleum jelly, mineral oil, petroleum jelly, propylene glycol, sodium laurylsulphate. Talc, triclosan. titanium dioxide. triethanolamine. Vitamin A palmitate.

Organic skincare products are free from artificial colours, fragrances and preservatives.

They are designed to promote healthy skin, prevent premature wrinkles, heal injuries after they happen, and support overall wellbeing.

These are some terms that you might see when looking for organic products

• Paraben Free: These are chemicals that keep certain cosmetic products stable. However, they can be toxic if used in large quantities.
• Fragrance-Free - the product does not have added fragrance or essential oils.
• Cruelty free - No animals were endangered during the manufacturing process.
• Natural Ingredients - the ingredient is naturally derived from the plant or animal.
• Vegan/Vegetarian – The ingredients can either be vegetarian or vegan.
• Gluten-Free - this means that gluten was removed from the formulation.
• Non-Toxic-The product doesn't contain any toxic chemicals, carcinogens, and/or other harmful substances that could be harmful to your health.
• Biodegradable product - when thrown out, the product will disintegrate into harmless components.
• Pesticide-Free: No pesticides used during growing or harvesting.
• GMO-Free: This means that no product ingredient contains genetically engineered organisms.
• Certified Organic means all ingredients were grown in ways that preserve the soil, water and air.

Statistics

• Brands participating in this challenge are committed to using 100 percent sustainable cotton by 2025.[5] (en.wikipedia.org)
• According to a study performed by consumerreports.org, organic products, compared to non-organic products, ranged anywhere from 13 percent cheaper to 303 percent more expensive. (en.wikipedia.org)
• Nutrients like omega-3 fatty acids were up to 50 percent higher in organic meats and milk than in conventionally raised products.[3] (en.wikipedia.org)
• To provide the highest quality products and services to every customer, with a dedicated workforce that puts the customer first and takes the extra step to achieve 100% customer satisfaction and loyalty. (hollinsorganic.com)

External Links

[TAG33]

• Home


• Organic Enforcement

[TAG36]

• USDA

[TAG38]

• The impact of organic food on human health: Assessment of the status quo, prospects for research - ScienceDirect


• Technical Note: Simultaneous vitamin and carotenoid analysis of milk from total mixed-ration-fed cows is optimized for xanthophyll detection. ScienceDirect

[TAG41]

• eCFR for Home

How To

Organic food: Are they healthier and better for you?

Organic food is produced without chemical pesticides or synthetic fertilizers. They are grown in natural conditions and without the use of any artificial inputs like fungicides or herbicides. Organic farming practices include crop rotation and cover crops, the composting of animal manure, the recycling of wastewater, as well as integrated pest management (IPM).

In 2002, USDA National Organic Programs (NOP) were established to regulate the production and handling of organic products that are sold in the United States. Organic agricultural products must be produced in accordance with federal standards as set out by the Federal Food, Drug, and Cosmetic Act. Organic products must also be free from banned substances, such as pesticides residues, growth hormones and irradiation.

For producers in the USA who want their products "organic", there are two kinds of certification programs: one for farmers or ranchers and one for manufacturers. Both programs require audits of operations each year to ensure that they are meeting strict standards. There are several certifying organizations that offer these services. These include the CCOF Certified Organic Farmers & Ranchers as well as Quality Assurance International and the American Grassfed Association. The three organizations all provide verification by third parties that farms have followed strict guidelines for environmental stewardship as well as labour practices and the care of livestock.

According to the USDA's Economic Research Service, organic agriculture accounted for $4.7 billion in sales in 2013. It was a 23 percent rise in retail spending for certified organic products since 2009. The number of grocery stores that sold organic products increased 12 percent over the same period. Direct purchases of organic produce saw a 29 percent increase in spending, while seafood, meat, poultry and eggs experienced a 1 percent growth.

While organic food may be more expensive, consumers think its superior quality justifies the higher price. Consumer Reports found that 88 per cent of respondents would be willing to pay more for organic food if the nutritional value was higher. Health Affairs also reported that organic food intake is associated with fewer health problems, such as obesity, diabetes and heart disease.

Even though there is no evidence organic foods cause or treat diseases, some studies show that they can improve overall health by reducing pesticide and other contaminants exposure. For example, a review of 31 studies published in 2010 concluded that organically raised beef had significantly lower levels of toxic chemicals and parasites than conventionally raised beef. Similar conclusions were reached in a separate analysis of 11 other studies published in 2012.

The Environmental Working Group produced a 2014 report that compared organic and non-organic chickens, pork, beef and lamb. The Environmental Working Group also found that E.coli O157 has been associated with fewer human illnesses in children and adults since 2006, when USDA began requiring stricter organic standards for animal production.

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