Today I’m sharing a recipe from Ilene Godofsky Moreno’s new cook book “The Colorful Family Table: Seasonal Plant-Based Recipes for the Whole Family”. This cook book appealed to me because, even though I don’t have children yet, I’m always on the lookout for new ways to make vegetables more appealing and exciting!
Disclaimer: I was gifted the cookbook in exchange for a blog post sharing my favourite recipe.
Flicking through the recipes, the Cauli-Broc Tots caught my eye. They’re like classic America tater tots, made with cauliflower and broccoli instead of potato, and baked rather than deep fried. Irene created this recipe because frozen tater tots were one of her most beloved foods as a child and she has found memories of dipping the crispy nuggets in different condiments.
I love that the tots are fun and interactive; I think that they could help people to develop a positive relationship with vegetables and/or healthy eating. For example, I love broccoli now, but I went through a phase of hating the texture when I was younger. Also, I’ve heard stories from my clients of being forced to eat ‘disgusting’ ‘mushy’ ‘vile’ vegetables that they hated as a child and they developed an aversion to vegetables because of that. Transforming the cauliflower and broccoli ‘tots’ is a great way to make veggies more exciting for tots (or older children or adults) who may not like the texture or the idea of eating vegetables.
Recipe: Cauli-Broc Tots
from The Colorful Family Table: Seasonal Plant-Based Recipes for the Whole Family by Ilene Godofsky Moreno
Serves: 30 tots
- Flax “Egg” made with 1 tbsp ground flaxseed and 3 tbs warm water
- 1.5 cups cooked chickpeas (or one 15-ounce can, rinsed and drained)
- 1 tbsp olive oil
- 1 table tamari (alternatively you could use soya sauce)
- 2 cups riced cauliflower florets
- 2 cups riced broccoli florets
- 2 table nutritional yeast
- 1/2 tsp garlic powder
- Salt and black pepper, to taste
- ¼ cup chopped fresh cilantro
- Cashew Cheese Sauce (recipe on page 189 of the Seasonal Plant-Based Recipes for the Whole Family cook book)
- or your favorite dipping sauce
- Preheat the oven to 400°F. Grease a baking sheet.
- To “rice” the cauliflower and broccoli, pulse the florets in a blender or food processor until a rice like texture is formed.
- Prepare the flax “egg” by stirring the ground flaxseed and warm water together in a small bowl. Let the mixture sit for at least 10 minutes before using.
- Combine the flax “egg,” chickpeas, olive oil, and tamari in a blender, and blend until smooth. Transfer the mixture to a large bowl. Stir the cauliflower, broccoli, nutritional yeast, garlic powder, salt, and pepper into the bowl, and mix until thoroughly combined.
- Wet your hands and roll about 1 tablespoon of the mixture into a tot shape, then place it on the baking sheet. Repeat until all the mixture is used.
- Bake for 25 minutes, remove the baking sheet from the oven and use a spatula to flip the tots, then return to the oven and bake for another 15 minutes, until both sides are browned. Serve with Cashew Cheese Sauce or your favorite dipping sauce.
The Colorful Family Table Seasonal Plant-Based Recipes for the Whole Family also has plenty of tips on
- how to get your kids involved in cooking, grocery shopping and eating more veggies
- feeding your picky toddler, stubborn preteen or skeptical spouse plant-based nutritious recipes
- seasonal eating (think cozy winter stews and vibrant summer salads)
- ways to add colour and varity to your table
There are 90 recipes in the cook book; all are vegan and many are gluten-free or have a gluten free option.