February 7, 2018

At The Plate With Heather Emm – Cauliflower Wings

In what is to become a regular series, Heather Emm will blog about food that pairs well with your favourite sporting event. We are honoured to have her on board.

Here’s her first entry…

Going vegan, for me, meant fear of missing out on some favorite foods. Chicken wings; Love them. But they don’t love me, so I had to find an alternative. These cauliflower wings are all over YouTube and Instagram right now, so I wanted to see if they lived up to the hype. They do.

There’s not too much I can say about these, other than you have to try them to believe them. Crispy, spicy, addictive!


What You’ll Need:

1 medium head of cauliflower cut into bite sized chunks.

1 cup gluten free all purpose flour (regular AP flour if you’re not GF)

1 teaspoon each of garlic powder, onion powder, paprika and salt

1 cup of water (give or take)

For the sauce:

1/2 cup Frank’s Red Hot Sauce (or whatever hot sauce you’re into)

1/2 cup vegan butter (I use Becel Vegan) (Regular butter or margarine is great too)

2 tablespoons nutritional yeast (optional)

1 teaspoon agave nectar or maple syrup (optional)

Now Make It:

Preheat your oven to 400 degrees Fahrenheit

Mix up the flour, spices and water until you get a just thinner than pancake batter consistency:


Toss the cauliflower pieces in the batter until well coated, you’ll probably want to do this in batches, and place them on a parchment lined baking sheet. Bake for 20 minutes, flipping once.

Meanwhile, make your sauce:


In a small saucepan over medium high heat, melt the butter and stir in the hot sauce (and nutritional yeast and syrup if using them). Keep stirring until it starts to bubble then turn down the heat and simmer uncovered until the cauliflower comes out of the oven.

When the cauliflower is done, let it cool on a wire cooling rack for about 5 minutes before tossing it with the sauce. Toss it and enjoy! Great game day food, if you ask me.


Alcohol pairing: I highly recommend Distorted Re-Ale-ity by Badlands Brewing Co.  It has a low bitterness and is an easy drinking beer that is as delectably juicy as it is hazy.

‍To create in the kitchen a la Heather Emm, please click here.

About Heather Emm in the words of Heather Emm.

I have been vegan since January of 2017, when I decided that I was sick and tired of being sick and tired. I was overweight, sick with MS and fibromyalgia and was pre-diabetic at 39. I am not a fan of medications so I knew my only chance to turn things around was to change how I ate. I gave up sugar, meat, dairy, processed foods, and cut way back on how much gluten I consumed.

I adhered to that strict eating plan for about 6 months and reveled at how much better I was feeling (and looking).  Since then I have started to allow myself a little more breathing room when it comes to sugar and treats because, lets be honest, life is too short not to eat some pie now and then.

I am now 60 pounds lighter and pain free most days. I love the food I am discovering and have spent many hours in my kitchen experimenting with new vegan recipes to share with all of you. Don’t get scared…yes, a lot of these are healthy (there will be kale), but I enjoy my comfort food so there is truly something for everyone.

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