Chef’s Corner: Wings gone Wild

This recipe is sure to become a family favorite and can be made vegetarian, vegan or gluten-free.

It’s easy to make and takes very little preparation time. Great for game night, an after-school snack or an appetizer. Serve with your favorite dressing and veggies on the side – enjoy!

Buffalo Cauliflower Wings


Avocado oil cooking spray (or coconut spray)
3/4 cup almond flour (or regular flour)
1 cup water
1/2 teaspoon garlic powder
salt and ground black pepper to taste
2 heads cauliflower, cut into bite-size pieces
2 tablespoons butter
1/2 cup hot pepper sauce (such as Frank’s RedHot)
1 teaspoon honey
1 tablespoon nutritional yeast
Ranch dressing for dipping
Carrot and celery sticks


Preheat oven to 450 degrees.
Place parchment paper on a baking sheet and spray with cooking spray.
Mix flour, water, garlic powder, salt and pepper together in a bowl using a whisk until batter is smooth and a little runny.
Add cauliflower to batter and mix until cauliflower is coated. Spread onto the baking sheet.
Bake until lightly browned, 25-30 minutes.
Melt butter in a saucepan over medium heat. Remove saucepan from heat and stir in hot pepper sauce and honey, Stir until smooth.
Brush hot sauce mixture over each cauliflower piece, repeating until all the hot sauce mixture is used.
Bake in the oven until cauliflower is browned, about 15 minutes. If a crispier texture is desired, broil for 3 minutes.
Remove baking sheet from oven and allow the cauliflower to cool 10-15 minutes.
Sprinkle nutritional yeast over cauliflower.
Serve with ranch, carrots and celery.

Lucia Schnitzer and her husband, Ken, own Pomelo (a full-service restaurant), Luci’s at The Orchard and Splurge (a candy and ice cream shop), all at The Orchard Phx, 7100 N 12th Street, Phoenix. They also own Luci’s Healthy Marketplace, 1590 E Bethany Home Road, Phoenix, which they opened in 2009 in Lucia’s honor after her successful battle with breast cancer.

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