[Post #48 for 365 days of Vegan, Gluten-Free, Portable Power Pucks]
Cauliflower has sure been having a heyday in recent years, shifting shape to become a grain stand-in for rice, couscous, and pizza crusts, as well as a fine ready substitute for potatoes in salads, mashes and hashes. It’s been a favorite vegetable of mine for a long time (go-to preparation: roasted!), so it’s exciting to consider all of the new options for this winter white wonder.
Since I’ve been exploring grain-free, vegan breads these past few days, I decided to try combining cauliflower with coconut flour.
Cauliflower is a tricky flour. Notably, it is extremely absorbent and somewhat quirky (e.g., you only use a small amount compared to grain flours and it’s performance can vary from brand to brand). Most often it needs to be combined with another flour, such as almond flour, PLUS, baking recipes for coconut flour often require multiple eggs.
Without protein and volume from eggs, coconut flour baked goods can be flat with gooey centers. The usual egg substitutes–flax, chia, applesauce–result in epic failureswhen you try to substitute them 1:1 for eggs.
But hope is not lost; it springs eternal. This is as an exciting challenge to try new combinations and invent new recipes altogether.
These cauliflower-coconut flour breads are one of my happy results.
You don’t need to be on a grain-free, vegan or Paleo diet to love these little breads. A desire for tasty bread options, easy ways to add more vegetables into your day, and easy new foods that are delicious, filing, satisfying and convenient to keep around, you need to give these a try.
As a bonus, they also happen to be high in fiber, low in carbs, virtually sugar-free, and tally up to a mere 52 calories apiece.
But let’s get to the heart of it: the taste. These taste like a cross between a bread, souffle, and perhaps a quiche despite the absence of eggs. While they are great as bread, I’ve also been eating them for breakfast and lunch. It’s been a fiber-rich week :).
A few tips before you head off to make these:
*Baking Time: The baking time may sound long, but it is correct. You are baking out some of the moisture so that these will not be too moist.
*Cauliflower: I used frozen cauliflower because it has been hard to get my hands on fresh on a regular basis (it is popular, as I mentioned at the start). You can certainly steam some fresh cauliflower. The frozen is pretty handy for whipping these together quickly.
**Use Muffin Liners: Because of thier texture, these can be tricky to remove from the pan if you simply grease or spray the cups. Use muffin liners; you’ll tank me later :).
*Coconut Flour: It’s temperamental, varying somewhat across brands. I recommend starting with 1/4 cup and adding up to 1/3 cup (about 4 teaspoons more). The batter should be about this thickness (thick and moist, but not too stiff):
Happy baking and eating everyone, and power to the puck!
- 6 ounces frozen cauliflower (1/2 of a 12-oz package)
- 1 cup plain nondairy milk (I used almond)
- 3 tablespoon flaxseed meal
- 1 tablespoon olive oil (or oil of choice)
- ⅓ cup coconut flour (see note)
- 1-1/2 teaspoons baking powder
- ¼ teaspoon fine sea salt (more or less to taste)
- ⅛ teaspoon ground black pepper
- Preheat oven to 350F. Line 8 cups of a standard muffin tin with muffin liners.
- Steam the cauliflower according to the package; drain and cool slightly. Puree the cauliflower together with the milk, flaxseed meal, and olive oil until blended and smooth
- In a medium bowl, whisk together the coconut flour, baking powder, salt and pepper; add the cauliflower mixture, stirring until blended. Divide batter evenly among prepared cups.
- Bake in the preheated oven for 40 to 45 minutes until golden brown at edges and centers feel set when lightly touched. Transfer tin to cooling rack an cool completely in tin. Serve room temperature or chilled.
Storage: Store in an airtight container in the refrigerator for up to 5 days; these do not freeze well. These will keep at room temperature for up to 3 hours.
Additional Nutrition Highlights
*Very high in dietary fiber
*High in iron
*Very high in vitamin B6
*Very high in vitamin C