Lylah, my feisty three-year-old, is my little side-kick in the kitchen. She loves helping with meal prep (aka “I do myself!) and I love that she’s interested. Although it takes a bit longer and is a bit messier, there are so many benefits. She’s building her confidence with every stir, pour, and chop, and she’s learning how to prepare various nutritious foods, which is one very important life skill. She’s also great at taste-testing new foods and flavours–something that will help to widen her palate as she grows.
Today Lylah and I made Easy and Healthy Cauliflower-tots (think “tater-tots” but a lot more nutritious), and all of my kids inhaled them. My two oldest got to choose their dip (you guessed it–ketchup!), and my youngest and I enjoyed them on their own. They are delicious! And slightly addicting.
Watch the video:
Easy, Healthy Cauli-tots Recipe:
Ingredients (makes 24 tots):
- 2.5 cups cauliflower, blanched and chopped finely (*to blanch, place cauliflower in a pot with boiling water for about on 30-60 seconds, drain and rinse quickly with cold water to stop the cooking process).
- 2 eggs, whisked
- 2/3 cup panko breadcrumbs
- 1/3 cup diced onion
- 1 tsp garlic powder
- 1/2 tsp pepper
- 1/4 tsp salt
- 2 cups grated, sharp cheddar cheese
Instructions:
- Pre-heat oven to 400 F and grease a mini muffin-tin (can also form into “tots” yourself and place on a greased baking sheet)
- Add all ingredients to a medium-sized bowl and mix well.
- Scoop about 1 tbsp of mixture into each mini muffin cup and press down firmly
- Bake at 400 F for 18-20 minutes, until golden brown on top. Enjoy with your favourite dip or on their own, with a meal or as a snack!
For more easy recipes and videos, check out my Facebook page, where I post daily
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Heather says
August 29, 2017 at 8:09 amTheses look delicious! Would these freeze well? Could you serve them cold (pack in my kids lunch?)
Sarah Remmer says
August 29, 2017 at 1:10 pmYes! They freeze really well. I’m sure they’d be just fine cold 🙂
Meghan Brooks-Goodburn says
September 1, 2017 at 4:19 pmHi Sarah! I just finished making these and they are delicious! I ended up using my food processor for the cauliflower and ‘riced it’, and I didn’t want to blanch it after. It didn’t need it! I think next time I make these I will buy cauliflower rice as a time saver. Thanks for the great recipe!
Sarah Remmer says
September 6, 2017 at 12:09 pmSo glad it worked out!
Nancy says
June 28, 2018 at 9:04 amIs the cauliflower measurement for the raw florets or the diced and blanched cauliflower? I like Meghan’s idea of using frozen cauliflower rice as time saver…
Sarah Remmer says
July 9, 2018 at 10:36 pmFor raw 🙂
Tracy says
December 30, 2018 at 2:11 pmMy child can’t have dairy; would it be okay to leave the cheese out? I’m not fond of cheese substitutes.
Sarah Remmer says
January 9, 2019 at 1:52 pmTotally!