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Featuring Purple Cauliflower, Our Pick of the Month

Cheesy Cauliflower Tots

Purple cauliflower is an excellent source of vitamin C that can make any dish pop with color.

Pick up some cauliflower today from your local grocery store!

Prep Time: 10 minutes.

Cook Time: 16 to 20 minutes.

Servings: 3.

Ingredients

  • 2 cups grated or finely chopped cauliflower (about 1/2 a medium cauliflower).
  • 1 egg.
  • 3 tablespoons flour.
  • 1/4 cup shredded cheese or cheese of your choice.
  • 1/4 teaspoon salt.
  • 1/4 teaspoon garlic powder.

Directions

  1. Preheat oven to 400 degrees and lightly grease a baking sheet or use an air fryer, just reduce the temperature to 375 degrees.
  2.  Combine all ingredients in a medium bowl and mix well.
  3.  Press the mixture together to form about 15 tots and place them on a baking sheet or in the air fryer, leaving space between each one.
  4.  Bake until golden brown and cooked through. About 20 minutes in the oven or 16 minutes in the air fryer. Broil for an extra 2 minutes for crispier tots.
  5.  Serve and enjoy!

What’s so Great About Purple Cauliflower?

  • Sweeter flavor and cooks faster than white cauliflower.
  • Excellent source of vitamin C which supports a healthy immune system.
  • The purple color is due to anthocyanins which have antioxidant properties and may reduce the risk of cardiovascular disease and some cancers.

What’s the Best Way to Eat Purple Cauliflower?

  • Roasted, baked, steamed or mashed.
  • Fresh with your choice of dip.
  • Added to salad, soup or stir fry.

Selection & Preparation

  • Selection: Choose a firm, compact head of cauliflower with bright green leaves.
  • Storage: Place cauliflower in a plastic bag and store in the refrigerator stem side down. You can also blanch and freeze for longer storage.
  • Preparation: Rinse cauliflower in running water, remove any leaves and the stem.
  • Cooking: Bake, roast, steam, mash or enjoy fresh. The stems and leaves can be eaten too.

  • Serving Size: 5 tots.
  • Amount Per Serving
    • Calories: 70.
    • Total Fat: 2.5 g.
    • Total Carbohydrates: 9 g.
    • Dietary Fiber: 2 g.
    • Protein: 5 g.

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