Friday, January 8, 2016

Riced Cauliflower Tots

These bite-size cauliflower tots are a simple and delicious recipe to help increase your children's vegetable intake.
Rice Cauliflower Tots



Hi, Friends!

I hope you had a nice holiday season!  We had an amazing time with friends and family this season.  Many of my gifts this year were dietitian and food blogger geared.  I plan to share what I received in an upcoming post.  Stay tuned!  But if you are dying for a glimpse of one of those items - I am super excited about this spiralizer attachment for my mixer!

The past few days have been exciting for nutrition and health professionals - the 2015 Dietary Guidelines (from the USDA) were finally released!  I plan to post more about my thoughts on the new guidelines in an upcoming post. On the day of the official release, I had the opportunity to participate in a brief interview for the local Atlanta Fox 5 channel.  The interview was completely impromptu - I found out about the interview only 20 minutes before the camera crew arrived!



The 2015 Dietary Guidelines recommend to include an ample amount of vegetables (~2 1/2 cups per 2000 calories) in your daily diet.  Well, my little one (like most little ones) happens to not love the texture of vegetables.  For today's post, I am sharing one of the vegetable recipes my toddler is willing to eat (in fact happens to love).  Creative food creations can go a long way to promote healthy child feeding practices!

The key ingredient for these Rice Cauliflower Tots is the "riced cauliflower", a cauliflower made into a rice shape.  You can make your own riced cauliflower or purchase it pre-made.  For this recipe, I used a frozen pre-made version I purchased from Trader Joes.  Pre-made riced cauliflower can be purchased in the refrigerated section of the supermarket also.  The availability of pre-made riced cauliflower is opening up the possibilities for delicious and simple lower carbohydrate and nutrient packed recipe options.

To make the recipe I simply combined the cooked riced cauliflower with eggs, cheese, yogurt, and seasonings.  A few simple ingredients and preparation steps are all it takes to help increase the vegetable intake your child's diet (you might also find yourself munching on a few too).


Enjoy!

Your Family's Dietitian,




Mini Riced Cauliflower Tots

by Kristen Smith
Prep Time: 10 minutes
Cook Time: 20-22 minutes
Keywords: appetizer side entree veggies cheese
Ingredients (12 mini muffins)
  • 1 1/4 cup riced cauliflower, cooked
  • 2 tbsp plain Greek yogurt
  • 1 tbsp milk
  • 1/3 cup shredded cheese
  • 1 egg
  • ¼ teaspoon salt
  • 1/8 teaspoon garlic powder
  • ¼ teaspoon parsley
  • non-stick cooking spray
  • optional: green onion
Instructions
1. Preheat oven to 375 degrees Fahrenheit; spray the mini muffin pan with non-stick cooking spray
2. In a medium bowl mix all ingredients together
3. Spoon mixture into each mini muffin cup (fill to about 2/3 full)
4. Bake at 375 degrees Fahrenheit for 19-22 minutes or until slightly browned on top
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2 comments:

  1. I'm all about that TJ's rice cauliflower! Totally cuts down recipe and cleaning up time, sign me up for less mess and more flavor! These look delicious!

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  2. Love this recipe! Riced cauliflower is great - I usually make it myself, although now with the cauliflower shortage and high prices I haven't in a while. My TJ's has always been out of the frozen one, but recently had it so I bought a few bags. Can't wait to try this recipe! BTW, I've been wanting a spiralizer and now just may have to treat myself to that mixer attachment!

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