These bite-size cauliflower tots are a simple and delicious recipe to help increase your children's vegetable intake.
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).
Your Family's Dietitian,
Mini Riced Cauliflower Tots
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
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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