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Tahini Citrus Cauliflower Sweet Potato Salad (Vegan, Gluten Free)

Thank you, Unilever and Sir Kensington’s for sponsoring this blog post! I’m grateful to partner with brands I love to cook with, and all opinions are my own.

This recipe is full of zingy flavor, contrasting textures and plenty of nutrients. If you are looking for a unique dish to bring to your MDW party, look no further than this tahini citrus cauliflower sweet potato salad! You’ll wow your friends with a creamy yet incredibly simple dressing that coats the vegetables, making them super addicting.

cauliflower sweet potato salad

I have a confession to make – I don’t like potato salad. I know it’s such an American classic, but I’ve never been a fan of this summertime barbecue food. The mushy texture and excess mayonnaise just don’t do it for me!

Something I DO love is sweet potatoes. And cauliflower. And tahini plus anything citrus. Mix them all together, and you have a magical combination. So many of my meals involve these ingredients, so it’s about time that one recipe highlights them all!

cauliflower sweet potato salad

You’ll roast some cauliflower and sweet potatoes with vibrant yellow turmeric. They’re then tossed with parsley, sesame seeds, and dried cherries, which all add such great texture and contrasting flavor. Then, pour the creamiest semi-homemade dressing over everything, featuring NEW Sir Kensington’s Golden Citrus Vinaigrette! On its own, this vinaigrette is the perfect light and refreshing dressing or marinade, plus it’s made with 100% pure sunflower oil and a touch of ethically sourced, True Source Certified honey. When mixed with tahini and a few simple ingredients, it makes the BEST sauce ever.

cauliflower sweet potato salad

I love all the Sir Kensington’s products I’ve tried, and this vinaigrette is no exception. I love this brand because every ingredient they source is Non-GMO certified. Their products with eggs only use Certified Humane Free-Range eggs, and they have a commitment to better quality ingredients in all the products they make. They’ve brought such a sense of integrity to the world of condiments!

If you too dislike traditional potato salad, I encourage you to try this cauliflower sweet potato salad! I guarantee you won’t be the only one heading back for seconds at the barbecue.

A Few Recipe Notes

  • Chop cauliflower and sweet potatoes into similar sized pieces to ensure even cooking.
  • This recipe can be prepared in advance and served chilled.
  • This salad is also great for meal prep, as it will keep well in the fridge for up to 5 days and tastes great cold!
cauliflower sweet potato salad

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Let me know if you love this recipe by leaving a comment or rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration.

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Tahini Citrus Cauliflower Sweet Potato Salad (Vegan, Gluten Free)


  • Author: Alex
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Total Time: 55 minutes
  • Yield: 6 servings 1x

Description

This recipe is full of zingy flavor, contrasting textures and plenty of nutrients. If you are looking for a unique dish to bring to your MDW party, look no further than this tahini citrus cauliflower sweet potato salad!


Scale

Ingredients

  • 2 medium sweet potatoes, diced
  • 1 small head cauliflower, cut into florets
  • 2 tbsp olive oil, divided
  • 1 tsp turmeric
  • 1 tsp garlic powder
  • ½ tsp salt
  • ½ tsp pepper
  • ¼ cup tahini
  • ¼ cup Sir Kensington’s Golden Citrus Vinaigrette
  • 1 tbsp lemon juice
  • ⅓ cup dried cherries
  • 1 tbsp sesame seeds
  • ½ cup fresh parsley, chopped

Instructions

  1. Preheat oven to 410 degrees F. Line 2 baking sheets with parchment paper.
  2. Toss sweet potatoes and cauliflower florets in 1 tbsp turmeric, garlic powder, salt and pepper. Spread onto baking sheets and roast for 35-40 minutes until fork tender, stirring halfway through.
  3. Prepare dressing while vegetables roast. Whisk together tahini, Sir Kensington’s Vinaigrette, and lemon juice until smooth.
  4. Toss roasted vegetables with dressing and top with golden raisins, sesame seeds and parsley.

  • Category: side dish

Keywords: sweet potato salad, tahini dressing, vegan, gluten free, turmeric, potato salad

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sweet potato salad
broccoli salad with thai peanut dressing Featured

Broccoli Salad with Thai Peanut Dressing (Vegan, Gluten Free)

This lettuce-free salad is still full of green goodness, thanks to one of my favorite vegetables. Broccoli is the crunchy base for this delicious salad, and it’s the perfect vehicle for a creamy Thai peanut dressing!

broccoli salad with thai peanut dressing

I’ve said it before, and I’ll say it again – peanut sauce makes everything better. I’m always looking for new ways to add it to my meals. This salad was inspired by the Raw Broccoli salad I had at one I had at one of my favorite NYC restaurants, Emily. My sister and I dined there on one of my last nights living in the city and shared a meal. I left the restaurant equally as excited about their broccoli salad as I was their pizza!

This broccoli salad includes dried cherries and peanuts, just like at Emily. I also added edamame for an added boost of plant-based protein! Everything is coated in the creamiest blanket of peanut dressing. This dish is also a great meal prep recipe. It’s quick and easy to make, and it holds up well in the fridge for a few days.

Broccoli and Cruciferous Vegetables

Broccoli just might be my all-time favorite vegetable. One reason I love it is because it holds onto sauces and dressings so well. It also has so many health benefits! Broccoli is part of the cruciferous vegetable family, which also includes kale, cauliflower, cabbage and Brussels sprouts. Cruciferous vegetables are rich in fiber, so they help keep us full. They are also excellent sources of many vitamins and minerals, including folate, and vitamins A, C, and K. Cruciferous vegetables also contain phytonutrients called glucosinolates. These compounds have antioxidant effects, lowering inflammation in our bodies. Glucosinolates have been associated with preventing certain types of cancer. I strive to include 1-2 cruciferous vegetables in my diet each week!

broccoli salad with thai peanut dressing

A Few Recipe Notes

  • Blanching broccoli keeps it crunchy and crisp, while bringing out the vibrant green color we love to see.
  • Dry your blanched broccoli very well so the sauce coats everything evenly – don’t skip this step!
  • Other dried fruit, such as raisins, cranberries, or chopped dates, would work well to replace dried cherries.
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broccoli salad with thai peanut dressing

Broccoli Salad with Thai Peanut Dressing (Vegan, Gluten Free)


  • Author: Alex
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 1x

Description

A lettuce-free salad that still packs a nutritional punch, thanks to broccoli. Paired with the best peanut dressing, this salad is addicting!


Scale

Ingredients

  • 2 heads broccoli, cut into florets
  • 1 cup frozen edamame
  • 2 scallions, sliced
  • 1/3 cup dried cherries
  • 1 tbsp sesame seeds

Peanut Dressing

  • 1 tbsp avocado oil
  • 1 tbsp toasted sesame oil
  • 2 tbsp low sodium tamari
  • 2 tbsp cold water
  • Juice of half a lime
  • 1 tbsp rice vinegar
  • 12 tsp chili paste
  • 1 tbsp mauka honey
  • 1 clove garlic, grated
  • 1 inch piece fresh ginger, peeled and grated
  • ¼ cup creamy natural peanut butter

Instructions

  1. Bring a large pot of water to a boil. Blanch the broccoli by boiling for 2 minutes, then immediately drain plunge it into an ice bath.
  2. Bring a small pot of water to a boil. Add edamame and cook for 5 minutes. Drain and rinse with cold water.
  3. Whisk together all peanut dressing ingredients until smooth and well combined.
  4. Use a clean dish towel to dry broccoli as much as possible.
  5. Mix together broccoli, edamame, scallions, dried cherries and sesame seeds. Add 2/3 of the peanut dressing and toss to coat evenly (save remaining dressing for another dish).

  • Category: Side Dishes

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broccoli salad with thai peanut dressing
chickpea and roasted vegetable salad Featured

Chickpea and Roasted Vegetable Salad (Vegan, Gluten Free)

This zippy salad is full of plant-based protein and fresh, contrasting flavors! It is the perfect side dish to serve with your favorite spring meals.

chickpea and roasted vegetable salad with golden raisins and fresh herbs

 

I’m currently munching on this salad for lunch as I write this blog post, and I’m definitely going to need seconds. The roasted vegetables, paired with a lemony dressing are transporting me to summertime. Something about the warmer weather makes me want to spend a little less time in the kitchen with less complicated recipes, and this one involves only a few simple steps. Roast vegetables, whisk together a simple dressing, chop fresh herbs and toss all together with canned chickpeas. Less time cooking = more time for enjoying this delicious meal outside!

Why I Love Chickpeas

Canned chickpeas are a pantry staple in my house. They are so versatile – I add them to soups, stews and salads, and love to make homemade hummus. They are an inexpensive source of plant-based protein, which will help make any meal more filling and satisfying. Chickpeas are also high in soluble fiber and act as a prebiotic. Prebiotic foods contain a certain type of fiber that our bodies no not digest, but the probiotics (aka the good bacteria) in our guts feed on! For that reason, the fiber in chickpeas and other foods may help support our gut microbiome. A healthy microbiome has been associated with weight control, better sleep, better mood, and less inflammation. I try to eat beans or legumes like chickpeas a few times per week to reap their many benefits.

chickpea and roasted vegetable salad with golden raisins and fresh herbs

This salad takes less than one hour to make, and the recipe is very hands off. It also keeps well in the fridge, so it is a wonderful recipe to meal prep. Serve it as a side with dinner, or add a big scoop to your lunch salads to bring to work.

chickpea and roasted vegetable salad with golden raisins and fresh herbs

Chickpea, Roasted Eggplant and Tomato Salad with Golden Raisins (Vegan, Gluten Free)

Serves 5-7

Ingredients

  • 5 tbsp olive oil, divided
  • 1 large eggplant, cut into 1 inch cubes
  • 1 pint cherry tomatoes
  • 5 cloves garlic, peeled
  • Salt
  • Pepper
  • 2 cans low sodium chickpeas, drained and rinsed
  • 1 cup fresh basil, chopped
  • 1 handful fresh dill
  • 1/3 cup golden raisins

Dressing

  • 2 tbsp extra virgin olive oil
  • Zest of 1 lemon
  • Juice of ½ lemon
  • 1 tbsp red wine vinegar
  • ½ tbsp Dijon mustard
  • 1 tbsp sunflower seed butter (or sub tahini)
  • 2 tbsp cold water
  • 1 clove garlic, grated or minced
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper. Toss eggplant with half the olive oil and salt and pepper to taste. Roast for 30-35 minutes, tossing halfway through, until tender.
  2. Toss remaining olive oil with cherry tomatoes and garlic cloves. Add to a parchment paper lined baking sheet and season with salt and pepper to taste. Roast for 20 minutes, tossing halfway through until tomatoes begin to wrinkle and blister.
  3. While vegetables roast, whisk together the dressing ingredients until smooth.
  4. Combine chickpeas, roasted vegetables, fresh herbs, raisins and dressing in a mixing bowl. Toss to combine.

This recipe keeps well in the fridge for up to 5 days.

If you make this recipe, tag @daisybeet on Instagram so I can see your creations!

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chickpea and roasted vegetable salad with golden raisins and fresh herbs

 

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Sweet and Spicy Cauliflower (Vegan, Gluten Free)

Sharing another cauliflower recipe with you guys! I love cauliflower rice, cauliflower pizza crust and cauliflower gnocchi like any other proper millennial in the food scene, but I also love cauliflower in its purest form! The same thing that makes cauliflower so versatile for all those cauliflower-based products also makes it so great on its own – the super mild flavor makes it the perfect palate for so many different flavors.

I’ve shared a handful of cauliflower recipes on the blog, (see my curry turmeric roasted cauliflower and buffalo cauliflower lettuce wraps) and I just love how each recipe is so different in flavor, texture and preparation method!

Cauliflower is a cruciferous vegetable, and it is in the same family as kale, broccoli, cabbage and brussels sprouts. This family of veggies contain glucosinolates, sulfur-containing compounds that may be protective against certain kinds of cancer.  While ALL veggies are amazing and healthy, this is even more reason to load up on alllll the cauliflower. In addition, cauliflower is a good source of fiber and many vitamins, minerals and antioxidants.

This recipe was super simple and has the perfect amount of SWEET to balance out the HEAT from the hot sauce. It is subtle enough to be added to so many different meals – grain bowls, paired with salmon, or dipped in hummus for an afternoon snack.

 Ingredients

  • 1 head cauliflower, cut into florets
  • 1 tbsp avocado oil
  • 2 tbsp hot sauce
  • 1 tbsp maple syrup
  • 2 tsp low sodium tamari or soy sauce
  • ¼ tsp garlic powder
  • ¼ tsp black pepper
  • 1 green onion, thinly sliced for garnish (optional)

Instructions

  1. Preheat oven to 415 degrees F. Line a large baking sheet with parchment paper.
  2. Whisk together avocado oil, hot sauce, maple syrup, tamari, garlic powder and pepper in a small bowl.
  3. Put cauliflower florets in a large mixing bowl and pour in sweet and spicy sauce. Use your hands to toss together to evenly coat.
  4. Place in oven on the top rack and roast for 20-25 minutes, then move to the bottom rack and roast for another 5-10 minutes until bottoms of cauliflower florets are nicely browned and crispy.
  5. Sprinkle with sliced green onion if desired.

If you guys try this recipe, tag @daisybeet on Instagram so I can see you creations! 🙂

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Crispy Baked Tofu

How do you guys feel about tofu? It seems to be one of those foods that people either love or hate. Growing up, the only exposure I had to tofu was the little cubes floating in miso soup. Once I got to college, where my interest in health and nutrition blossomed, I began eating and cooking tofu. I’ve never disliked it, but I understand why somebody may have a bad experience with it. The texture is unique, and when eaten on its own is very bland. One thing I’m quite proud of is getting Ben to willingly eat tofu, and enjoy it! I always make a flavorful sauce, so it really just becomes a vehicle for that.

Soy based foods are some of the most controversial in the food and nutrition world. Why? Soy contains high concentrations of isoflavones, which are a type of plant estrogen (phytoestrogens). Phytoestrogens can have similar effects as human estrogen on the human body, but much weaker. The isoflavones in soy can bind to estrogen receptors in our bodies, causing very weak estrogenic effects OR anti-estrogenic effects. Because of this, there has been concern that soy foods may increase the risk of certain hormonal cancers. However, several studies have shown that soy consumption is associated with lower risk of breast cancer, both hormone positive and hormone negative. Studies also show that soy intake is significantly associated with reduced risk of prostate cancer in men.

I enjoy soy based foods such as edamame, tofu and tempeh, and based on the research, they are safe to consume! Soy has many health benefits, being a high quality source of plant-based protein. Unlike many other plant-based proteins like beans and legumes, soy is a complete protein that contains all 9 essential amino acids. It is low in saturated fat, so it is an excellent replacement for red and processed meat in the diet. It also contains valuable vitamins and minerals, including calcium and iron. Also, I think it is notable to mention that the people of Okinawa, Japan regularly consume tofu – about 8 times more than we do in the US. This population is one of the worlds five “Blue Zones”, regions of the world where people live much longer than average. Following suit and including tofu, amongst other nutritious foods in our diets, like sweet potatoes and turmeric, may help us live longer!

This super simple tofu recipe has become my go-to. I used to pan-fry my tofu, but I found it would brown unevenly, and I would need to use significantly more oil to prevent it from sticking. By baking, I can just use spray oil! It gives the tofu that golden crispy exterior while still being soft on the inside. I usually make this recipe once a week to enjoy in a grain bowl or salad. I kept the seasonings minimal because I always add a flavorful sauce or dressing that the tofu picks up.

Ingredients

Instructions

  1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.
  2. Drain the tofu and press between two plates lined with paper towels for 10-15 minutes.
  3. Cut the tofu into 1 inch cubes.
  4. Spray the parchment paper lined baking sheet with avocado oil, then place the tofu cubes on the sheet.
  5. Add salt, pepper and adobo seasoning and another spray of avocado oil to coat. Toss with hands to evenly coat tofu cubes with seasoning.
  6. Bake for 25-30 minutes, tossing once halfway through. Tofu should be golden brown and beginning to crisp on the edges.

If you guys try this tofu, tag @daisybeet on Instagram so I can see your creations! 🙂

Featured

Baked Zucchini, Beet and Sweet Potato Fritters

February is American Heart Month - let’s show your ticker some love! Why is heart health so important? Heart disease is the leading cause of death and disability in the US. When I worked in the hospital, I spent time on multiple units dedicated to patients with heart disease. It really can have devastating effects on your life and your ability to perform daily activities. There is some good news about heart disease, though, in that good lifestyle choices have a huge effect on preventing it! Some of the major risk factors for developing heart disease are smoking, poor diet, sedentary lifestyle and being overweight. Keep loading up your plate with veggies and exercising, and your heart will be in good shape.

As a dietitian, it’s my job to help you navigate the diet portion of the whole lifestyle picture. How can you optimize your diet specifically for heart health? The Standard American Diet (SAD) falls short in heart healthy foods. It is high in saturated fat, processed meats, refined grains, sodium and added sugar. Diets consisting of lots of red meat, butter, margarine, deep fried foods and processed foods can lead to atherosclerosis (plaque buildup) and hypertension. On the other hand, the Mediterranean diet is a really great eating pattern to choose for heart health. This diet includes plenty of fresh produce, fish and seafood, whole grains, legumes and healthy fats coming primarily from olive oil. This eating pattern is naturally high in heart healthy nutrients like potassium and antioxidants, and low in sodium and saturated fat. Consume an abundance of these foods on a regular basis for optimal heart health!

While I don’t think it’s possible that eating a specific food can prevent or cure a disease, there are a few particular foods that are especially important for heart health. Try adding the following foods to your diet more regularly!

  • Salmon or fatty fish: These foods are rich in omega-3 fatty acids, which have been shown to improve blood pressure, cholesterol and triglyceride levels. Aim for about 8 oz of seafood a week, or consider taking an omega-3 supplement.
  • Oatmeal: Oatmeal is a good source of soluble fiber, which can help decrease the amount of LDL (“bad”) cholesterol absorbed into your bloodstream. Aim for 5-10 grams per day.
  • Beets: Beets are rich in nitrates, which are converted to nitric oxide in your body, which helps lower blood pressure. They are also rich in antioxidants and fiber. I love to keep a few packs of Love Beets in my fridge to quickly throw into salads or grain bowls!
  • Beans: Beans are an amazing source of plant based protein. They also contain resistant starch, a nutrient that is fermented by your gut bacteria and may lower cholesterol, triglycerides and blood pressure. Try replacing meat with half a cup of beans for one meal next week!
  • Olive Oil: This is a staple ingredient of the Mediterranean diet, and is one of my favorite cooking oils. Olive oil is rich in antioxidants, high in monounsaturated healthy fats and low in saturated fat. Choose olive oil when cooking to replace butter, lard or margarine, and drizzle it over salads with vinegar for a simple dressing.

I made these delicious fritters to add to my lunches over the week! I picked up a big package of Love Beets at Costco, and wanted to experiment with using them as an ingredient for a heart healthy recipe. This recipe features lots of good-for-your-heart nutrients, like nitrates, antioxidants, fiber, and healthy fats. I also baked these fritters with olive oil spray, rather than deep frying them to  keep them light and limiting added fat. They’re delicious on their own, or spread with a heart healthy dip like guacamole or hummus!

This recipe made 9 large fritters, but might vary for you based on the size of your veggies.

 Ingredients

  • 1 medium zucchini
  • 2 small sweet potatoes, scrubbed
  • 1 package of Love Beets organic cooked beets
  • 2 large cloves garlic
  • Half of 1 large white onion
  • 1-2 eggs
  • ¼ cup spelt flour (or all purpose)
  • ½ tsp each salt and pepper
  • Olive oil spray

Instructions

  1. Preheat oven to 375 degrees F. Line a baking sheet with parchment paper and spray with olive oil spray.
  2. Grate the zucchini, beets, sweet potatoes, garlic and onion using a grater or food processor with grater attachment. Use a clean tea towel to squeeze out excess liquid with your hands. I grated each vegetable and squeezed out the liquid individually (because the zucchini and beets have more liquid than the others), then combined them in a large bowl.
  3. Scramble 1 egg and add to the bowl of veggies, along with flour, salt and pepper. Stir to combine. If you are unable to form loose patties with your hands and ingredients are not sticking together, add another egg to help bind ingredients.
  4. Form round patties, about 3 inches across, using your hands, squeezing out extra liquid once more in the process. Place each patty on the prepared baking sheet. Give the patties a quick spritz of olive oil spray on top.
  5. Bake for 10-15 minutes until patties begin to brown and crisp up, then flip and bake for another 10 minutes.
  6. Serve warm or at room temperature. I served these with a simple avocado mash with lemon juice, salt and garlic powder.

If you guys try this recipe, tag @daisybeet on Instagram so I can see your creations!

Thank you Love Beets for sponsoring this post! I’m grateful to partner with brands I love to cook with, and all opinions are my own.

Featured

Buffalo Cauliflower Lettuce Wraps

Let’s talk party snacks. Just like pretty much everyone in America, I love me some good finger foods. Chips and guac, cheese and crackers, bruschetta and mini quiches – I’ll take them all! I’m not really into football, but I’m always down for a Super Bowl party to scope out the snack scene. Sometimes it’s fun to have a whole bunch of mini foods to munch on instead of a formal meal!

The problem with these mini foods is that they are usually not very nutritious. They are often high in sodium, saturated fat and pack more calories than they let on. Looks can be deceiving – one pig in a blanket packs almost 100 calories, 2 grams of saturated fat and 200 mg sodium. These little snacks add up fast!

As you guys might know, my philosophy surrounding nutrition and eating is never about strict calorie counting or taking extreme measures to eat healthier. I focus on eating whole foods (mostly plants) that are nutrient dense a majority of the time, but still leave space to enjoy less nutritious foods. I always want eating to be pleasurable for you, and restricting yourself from enjoying a food you love will likely backfire in the long term.

Tackling situations like Super Bowl parties, where decadent food is in abundance, can be one of the most challenging scenarios to navigate if you are trying to stick to certain health goals. Here are some steps I like to go through with myself in these situations. They help me stay in tune with my body and ensure that I don’t overeat to the point where I am uncomfortably full (and believe me, I’ve done this before and it is no fun)!

Right before the party, I take a second to really check in with myself. I assess how hungry I am. Rating your hunger on a scale of 1 to 10 can help! This will help guide my eating choices during the event. Once arriving, I say my hello’s, offer to help out, and do a quick survey of the snack scene. I like to see all the creative recipes people made, and see if any snacks really jump out to me. I usually find 2-3 treats that I’m salivating over, and know I’ll want a taste of those! When it’s time to eat, I fill half my plate with some nutrient dense, lighter options, such as salad, veggie sticks and hummus or grapes. More often than not, your party will have some sort of crudité platter, so load up on these foods freely! Then, I save the other half of my plate for moderate portions of those less nutritious snacks I’m eager to try  (Spanakopita! Mozzarella sticks!) I try to eat slowly and enjoy each bite of food. Before running back for seconds, I check in with myself again to see how hungry I am, and this helps determine how much, if any, extra food I’ll take.

I hope these tips help! It can take a while to get to the point where you are comfortable listening and acting on your hunger cues, but it really is a freeing feeling! Thanks for reading, but now it’s time for the real reason you came here – buffalo cauliflower lettuce wraps!

Ben and I hosted our friends for the Super Bowl on Sunday, and I overestimated the amount of buffalo cauliflower to make, so we had a lot left over. I also had some fresh butter lettuce in the fridge, and thought the combination would be perfect! The warm and spicy cauliflower bites, paired with the cool crisp lettuce works sooo well. A little tangy goat cheese, pickled red onions and creamy guacamole really took these to the next level. To make these cauliflower bites a little more nutritious, I used whole wheat breadcrumbs and almond flour as the coating, baked them instead of frying in oil, and found this sauce that uses pineapple juice as sweetener! The less processed, the better.

Ingredients:

  • 1 large head of cauliflower, cut into bite size florets
  • 1 cup whole wheat breadcrumbs
  • ¼ cup almond flour
  • 1 tsp garlic powder
  • 1 tsp Italian seasoning blend
  • 2-3 eggs
  • Avocado oil spray
  • 1 12 oz bottle buffalo sauce (I used this brand)
  • 1 tsp avocado oil
  • 1 head butter lettuce
  • ¼ cup crumbled goat cheese, guacamole and pickled red onions for topping

Instructions:

  1. Preheat oven to 420 degrees F. Line a baking sheet with parchment paper.
  2. Combine breadcrumbs, almond flour, garlic powder and Italian seasoning in a small bowl.
  3. Whisk eggs in a separate bowl.
  4. One by one, dip each cauliflower floret into the egg, then coat with breadcrumb mixture. Space out evenly on baking sheet and spray with avocado oil spray.
  5. Bake for 20-25 minutes. Remove from oven and let cool for a few minutes.
  6. Combine buffalo sauce and avocado oil in a small bowl. Dip each cauliflower floret into mixture to coat, and return to baking sheet.
  7. Bake for another 15 minutes. You can broil for a minute or so at the end to get them extra crunchy, just be careful and watch that they don’t burn!
  8. While cauliflower is baking, pull off whole leaves from lettuce head, wash and pat dry.
  9. Top each lettuce leaf with 2 cauliflower florets, a dollop of guacamole, a sprinkle of goat cheese and a few red onions. Enjoy warm!

If you guys try this recipe, tag @daisybeet on Instagram so I can see your creations! 🙂

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Maple Roasted Carrots with Ginger Beet Tahini Sauce (Vegan, Gluten Free)

When your boyfriend willingly chooses to snack on carrots straight out the fridge, you know you’ve made a winning recipe. As a dietitian, few things give me more satisfaction than seeing people genuinely enjoy eating vegetables. When prepared thoughtfully, vegetables can easily be the most delicious part of your meal!

Many people I’ve talked to grew up having pretty boring vegetables! If I were served a plate of plain steamed or boiled broccoli, I wouldn’t be too excited about things either. When teaching people how to prepare vegetables they enjoy, I have two big tips. The first is to change the way you are preparing your veggies. My favorite way to cook veggies is roasting them in the oven! The high dry heat coaxes out the flavor, caramelizes them, and adds an irresistible crispy texture. Also, try roasting veggies at a higher temperature than you are used to doing. Instead of 350 degrees, try 400! I generally roast in the 400-425 degree range to really maximize flavor. My second tip is to master a few sauces to drizzle over cooked veggies. A good sauce transforms even steamed veggies into something really delicious. Some of my favorites I have in my back pocket are peanut sauce, sesame ginger sauce and pesto! Sauces may seem intimidating, but they are actually quite simple and come together quickly.

These carrots are both roasted and topped with a new favorite sauce recipe – packing DOUBLE the flavor punch! I added some maple syrup to the carrots before roasting, which really elevates their flavor and brings out their natural sweetness. This ginger beet tahini sauce is super creamy, zingy and versatile. It would be great served with other vegetables, drizzled on a grain bowl, or as a creamy salad dressing!

Ingredients:

Carrots

  • 2 small bunches of carrots, tops removed and scrubbed
  • 1 tbsp avocado oil
  • 1 ½ tbsp pure maple syrup
  • ½ tsp salt
  • ½ tsp pepper
  • 2 tbsp chopped fresh parsley and ¼ cup crushed pistachios for garnishing

Ginger Beet Tahini Sauce

  • ½ cup tahini
  • 2 tbsp water
  • 3 tbsp lemon juice
  • ½ tbsp pure maple syrup
  • 3 small Love Beets organic cooked beets + juice from package
  • Zest of 1 lemon
  • ½ inch piece fresh ginger, peeled and roughly chopped
  • ½ tsp salt

Instructions:

  1. Preheat oven to 415 degrees F.
  2. Line a large baking sheet with parchment paper. Add carrots to baking sheet and drizzle with avocado oil and maple syrup. Add salt and pepper and toss to coat carrots evenly.
  3. Roast for 40-45 minutes until carrots are fork tender and beginning to caramelize, turning carrots halfway through.
  4. While carrots cook, prepare the sauce. Combine all ingredients in a blender or food processor and blend until smooth. Add water, 1 tbsp at a time as necessary to aid blending.
  5. Arrange carrots on a serving platter. Drizzle with beet tahini sauce and sprinkle with fresh parsley and crushed pistachios. Serve warm. These carrots are also delicious cold, so if you have leftovers, save them to munch on or throw into salads!

If you guys try this recipe, tag @daisybeet on Instagram so I can see your creations! 🙂

Tofu Summer Rolls with Peanut Dipping Sauce (Vegan, Gluten Free)

What’s your favorite take-out cuisine? For me, I’ll always choose any restaurant that offers fresh summer rolls. When I lived in Providence, there was a great Thai and sushi restaurant down the street. They had the most delicious summer rolls with the best peanut dipping sauce. Honestly, give me anything drizzled with peanut sauce and I’ll be happy!

I love to experiment with healthier alternatives to my favorite restaurant and take-out meals in my cooking. By preparing food for yourself, you have total control over all the ingredients you add. Restaurants liberally add salt, oils and other fats to their cooking because, well, it makes their food taste delicious! But, you can still enjoy the vibrant flavors without taking in a day’s worth of sodium or saturated fat. I really love Asian cuisine, so I’ve developed some delicious sauces, like a stir fry and sesame ginger sauce.

I think I’ve finally perfected a peanut sauce I’ve been working on for a while, so I had to share it with you guys! I was also craving summer rolls and decided to just make a meal out of it! Why must we limit them to appetizer course? I paired these vegan rolls with some steamed + lightly salted edamame for a better-than-take-out meal. This sauce is not just for dipping; you can use it as a salad dressing, drizzled over avocado toast or tossed in a stir fry.

Ingredients:

Peanut Sauce

  • 1 tbsp avocado oil
  • 1 tbsp toasted sesame oil
  • 2 tbsp low sodium tamari
  • 1 tbsp cold water
  • Juice of half a lime
  • 1 tbsp rice vinegar
  • 1-2 tsp chili paste
  • 1 tbsp mauka honey
  • 1 clove garlic, grated
  • 1 inch piece fresh ginger, peeled and grated
  • ¼ cup creamy natural peanut butter

Summer Rolls

  • 1 block firm tofu, water pressed out for 10 minutes
  • 2 tsp Trader Joe’s Mushroom & Company seasoning (or just salt and pepper)
  • 1 tbsp avocado oil
  • 1 cup baby spinach, stems removed
  • Large handful of fresh mint leaves
  • 7 spring roll brown rice paper wrappers
  • 1 cup thinly sliced red cabbage
  • 2 carrots, peeled and thinly sliced lengthwise, or peeled with julienne peeler
  • Half an avocado, thinly sliced
  • Half a small cucumber, thinly sliced lengthwise

Instructions:

  1. Preheat oven to 400 degrees F. Slice tofu into thin steaks, season with TJ’s Mushroom & Company, toss in avocado oil and place on parchment paper lined baking sheet. Bake for 20-30 minutes, flipping halfway through, until browned and crispy.
  2. While tofu is cooking, prepare peanut sauce. Whisk together avocado oil, sesame oil, tamari, lime juice, vinegar, chili paste, honey, garlic and ginger. Then whisk in peanut butter until smooth. Add more chili paste if you like heat!
  3. Prepare veggies and avocado as outlined.
  4. When tofu is done cooking, slice each piece in half lengthwise.
  5. Set up a little assembly line on your countertop: start with rice paper wrappers, then spinach and mint, veggies, avocado and tofu.
  6. Fully submerge 1 rice paper wrapper in water, then place on a clean plate.
  7. Arrange about 5-7 spinach leaves and 2 mint leaves in the center of the wrapper, and then top with the remaining ingredients.
  8. I found it easiest to fold in the sides of the wrapper first, then roll the front edge away from you to form the wrap.
  9. Place finished rolls on another clean plate. You can leave them whole or slice in half with a sharp knife.
  10. Serve with peanut dipping sauce!

These will keep in the fridge for 1-2 days, just bring them to room temperature before eating so the wrappers soften.

If you guys try this recipe, tag @daisybeet on Instagram so I can see your creations! 🙂

Dreamy Pink Beet + White Bean Dip

First recipe of 2019! I hope you all had a happy New Year’s Eve and are feeling ready to conquer any goals you may have set for yourself. I’m not huge on resolutions, but I am committed to using less plastic this year! Have you guys set any for 2019?

New Years is probably the most popular time for people to pursue health and wellness goals. I applaud anyone who is seeking to better their health! I hope you are able to create lasting lifestyle changes during your journey.

One thing I’ve noticed on social media is people partaking in restrictive eating patterns for the month of January, in an effort to kick off better health. I’ve specifically seen people dedicating the month to consuming no sugar and Whole30. While it is very beneficial to limit added sugars, and while Whole30 does include healthy, nutrient dense foods, these patterns are hardly sustainable for the long term. When we restrict ourselves completely from having certain food groups, we may miss out on important nutrients, and we may also miss out on a little bit of life! Eating should always be a balance between nourishment and enjoyment. We should be giving our bodies what they need, but also what they crave. I believe it is this balance that allows us to maintain good physical and mental health, because it cultivates a healthy relationship with food.

So, if you guys were considering eliminating entire food groups for the month, I encourage you instead to focus on what you can ADD to your diet for better health! Maybe that means you try 3 new vegetables this month, or switch up the type of whole grain you usually make with dinner. This could also mean finding creative ways to add nutrient dense foods to dishes. Adding greens to smoothies, zucchini noodles to pasta dishes or BEETS to a homemade dip are all simple, fast ideas.

I made this white bean dip to snack on for the week, and it is the prettiest shade of pink, thanks to the addition of beets! This root veggie sometimes gets a bad rap for tasting earthy (I happen to love the taste), but it really is a nutrition powerhouse. Beets are high in nitrates, which, when converted into nitric acid in the body, can lower blood pressure. They are also high in antioxidants! If you’d like to include beets in your diet for the health benefits, but aren’t keen on the taste, try this dip! You really can’t taste the beet flavor, thanks to the delicious lemon juice, tahini, garlic and spices.

Ingredients:

  • 1 can cannellini beans, drained and rinsed
  • 1 medium cooked beet, roughly chopped
  • 3 tbsp tahini
  • 2 tbsp fresh lemon juice
  • 2 tbsp olive oil
  • ¼ tsp cumin
  • ¼ tsp red pepper flakes
  • Salt to taste
  • Crackers and veggie sticks for serving

Instructions:

  1. In a blender or food processor, combine ingredients and puree until smooth.
  2. Serve with crackers, pita or veggies for dipping.

Can be stored in the fridge for 4-5 days after making.

If you guys try this recipe, tag @daisybeet on Instagram so I can see your creations! 🙂