Healthy Recipe Series
It’s football season, or any other sport that you like. And it is also movement season at An Oasis of Healing. We love movement, so if you like watching sports, just make sure to get off the couch and play some sports or do some movement yourself!
But when you are watching sports, or have friends come over, it is good to have something to offer them to eat, that can also support your healthy lifestyle. What can be better when you have friends or family come over than some Hot Wings?! And you may ask, can I have them? Of course, because our Hot Wings are a wonderful raw vegan alternative to what most people call “hot wings.”
You may be frowning by now, but stay with us, stay focused, and we will show you how nutrition can be paired up with flavor in a spice lover’s dish, ideal to share (or just enjoy yourself!).
Spice Lovers Cauliflower Hot Wings
Our version of Hot Wings is super easy to make, incredibly delicious, and packed with the nutrition and anti-cancer benefits that only cruciferous vegetables can give. Because our main ingredient is cauliflower! As always, we will highlight some of the health benefits and nutritional value of certain ingredients: cauliflower, almonds and sunflower seeds, and lemons.
Cauliflower has a high nutritional density and is rich in vitamins, antioxidants, and dietary fiber, while being low in calories.
Nutritional Profile and Health Benefits of Cauliflower1,2,3
- Excellent source of vitamin C (80% RDA), a powerful antioxidant, that contributes to reducing free radical damage, improving immunity, and even preventing and helping to treat infection and cancer.
- Source of antioxidants due to the presence of vitamin C, carotenoids, and antioxidant enzymes such as catalase, superoxide dismutase, and peroxidase. Also exhibits antimutagenic action, owing to the presence of polyphenols and organic sulfur compounds.
- Rich in diverse plant phytochemicals, namely anti-cancer compounds such as sulforaphane and indole-3-carbinol, a plant sterol. Phytochemicals were proven beneficial against cancers.
- Cauliflower also contains the compound di-indolyl-methane (DIM), an effective immune modulator, antiviral and antibacterial.
- Rich in glucosinolates, unstable compounds that undergo degradation into biologically active indoles and isothiocyanates (under the influence of the plant enzyme myrosinase). These substances may affect the elimination or neutralization of carcinogenic and mutagenic factors, and consequently, inhibit DNA methylation and cancer development.
- Good source of B vitamins and vitamin K, and certain minerals such as manganese, copper, iron, calcium, and potassium.
Rich in vitamins and minerals, antioxidants, protein, and omega-3 fatty acids. And super delicious!
Nutritional Profile and Health Benefits of Almonds4,5
- Display a very balanced nutrient profile, with essential vitamins and minerals, healthy fats, and protein.
- Good sources of mono-unsaturated fatty acids (MUFAs) like oleic and palmitoleic acids that contribute to healthy blood lipid profiles.
- Great source of vitamin E, a powerful fat-soluble antioxidant. It protects from free-radical damage and contributes to cell-membrane restoration.
- Good source of B-complex vitamins such as thiamin (B-1), riboflavin (B-2), niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), and folate (B-9). B vitamins work in conjunction as cofactors for enzymes in cellular metabolism.
- Very good source of minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
Nutritional Profile and Health Benefits of Sunflower Seeds6,7,8
- Great energy source, mainly from healthy fats, excellent content of protein and essential amino acids, and rich in dietary fiber.
- Rich in fatty acids, especially the poly-unsaturated linoleic acid (50%) and the mono-unsaturated oleic acid, which contribute to a healthy lipid profile and prevent cardiovascular disease.
- Contain beneficial phenolic compounds with antioxidant action, such as chlorogenic acid, quinic acid, and caffeic acids, and is an excellent source of the also powerful antioxidant vitamin E.
- Great source of B vitamins, especially thiamin, B1 (123% RDA), and pyridoxine, B6 (103% RDA). Thiamine plays a vital role in nutrient metabolism by helping convert nutrients into energy. Pyridoxine is involved in amino acid metabolism, red blood cell production, and the creation of neurotransmitters.
- Amazing source of several minerals, like potassium, calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc, making them a great food staple to prevent mineral deficiencies.
Lemon, scientific name Citrus limon, belongs to the same family of fruits that includes lime, orange, tangerine, and grapefruit. Although a small citrus fruit, lemons are packed with nutrition and health benefits!
Nutritional Profile and Health Benefits of Lemon9,10
- Lemons, like limes, have a very low glycemic index, making them one of the favorite fruits to eat when wanting to treat or prevent cancer!
- Excellent source of vitamin C (about 88% of RDA). Vitamin C is a powerful antioxidant with strong free radical scavenging properties and helps support the immune system.
- Contains citric acid, which constitutes about 8% of lemon juice and gives it the characteristic sour taste. Citric acid is a natural antioxidant and preservative and aids digestion.
- Rich in phytochemical flavonoids such as hesperidin, naringin, and naringenin, also found in other citrus fruits. These phytochemicals have been found to exert beneficial effects: antioxidant, free radical scavenger, anti-inflammatory, and immune modulator.
- Contain flavonoid antioxidants such as α-carotene, ß-carotene, ß-cryptoxanthin, zeaxanthin, and lutein.
- Modest source of vitamin A, another natural antioxidant, and low amounts of some B-complex vitamins, and minerals, like iron, copper, potassium, and calcium.
After sharing with you the incredible health benefits of the foods we use to prepare our Cauliflower Hot Wings, it’s time to get hands-on and do some food preparation!
Here is the recipe for completely healthy and delicious Hot Wings!
- Makes: 5 servings • Prep time: 20 minutes • Total time: 20-22 hours
- 1 medium head of cauliflower
- 1⁄4 cup coconut aminos
- 1 cup almonds
- 1 cup sunflower seeds
- 3/4 cup water
- 3 Tbsp Cajun seasoning
- 1 Tbsp lemon juice
- 1 tsp smoked paprika
- 1 tsp salt
- 1 tsp garlic powder
- 1⁄2 tsp onion powder
Chop cauliflower into bite-sized florets. Toss with coconut aminos and set aside.
In a food processor, combine all the remaining ingredients and process into a thick, grainy batter.
Pour batter over cauliflower and toss to coat. Spread the cauliflower in a single layer over two Teflex sheets. Dehydrate at 110 °F for 20-22 hours, until crisp on the outside.
Serve with a side of ranch dressing, if desired.
- United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Cauliflower, raw. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients, accessed Nov 10, 2022.
- Kapusta-Duch J, Kopeć A, Piatkowska E, Borczak B, Leszczyńska T. The beneficial effects of Brassica vegetables on human health. Rocz Panstw Zakl Hig. 2012;63(4):389-95. PMID: 23631258.
- Nutrition and You. Cauliflower Nutrition Facts. https://www.nutrition-and-you.com/cauliflower.html, accessed Nov 10, 2022.
- United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Nuts, almonds. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients, accessed Nov 10, 2022.
- Nutrition and You. Almonds Nutrition Facts. https://www.nutrition-and-you.com/almonds.html, accessed Nov 10, 2022.
- United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Seeds, sunflower seed kernels, dried. Published April 1, 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients, accessed Nov 11, 2022.
- Nutrition and You. Sunflower Seeds Nutrition Facts. https://www.nutrition-and-you.com/sunflower-seeds.html, accessed Nov 11, 2022.
- Kubala J. Healthline. B-Complex Vitamins: Benefits, Side Effects, and Dosage. Updated Apr 04, 2022. https://www.healthline.com/nutrition/vitamin-b-complex, accessed Nov 11, 2022.
- United States Department of Agriculture. Agricultural Research Service. FoodData Central. Search Results. Lemons, raw, without peel. Published April 1, 2018. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients, accessed Nov 11, 2022.
- Nutrition and You. Lemon Nutrition Facts. https://www.nutrition-and-you.com/lemon.html, accessed Nov 11, 2022.
Vanessa Pinto graduated with a degree in Biology and Masters in Ecology from Lisbon University. After graduating, she underwent a series of professional and personal growth experiences, including being an officer in the Portuguese Army, working in countries as diverse as Iceland and Costa Rica. Vanessa became certified as a Yoga and Meditation teacher in rural India.
Being a compassionate person by nature, Vanessa is able to bring her connectedness when working with others while enhancing the importance and practicality of a pragmatic evidence-based approach to facilitating lasting and permanent change. Vanessa is a certified health coach whose specialties are nutrition, exercise, and mind/ body connection. She works both in Portugal, Thailand and USA, where she develops her work closely with people diagnosed with cancer, mainly in the areas of nutrition, movement and health education.