Cauliflower Taco’s – nourishingnutrients
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Cauliflower Taco’s

Cauliflower Taco’s

by Cassie Sohn in Recipes
 Cauliflower Taco's

Ingredients

Crispy Breaded Cauliflower
  • 1 medium head cauliflower (about 2pounds whole)
  • 1/2 cup panko breadcrumbs (use gluten free panko as necessary)
  • 1/2 cup cornmeal
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/4 teaspoon turmeric
  • 1/2 teaspoon Salt
  • 1 tablespoon coconut oil
  • 1 tablespoon peanut butter
  • 1 tablespoon maple syrup
  • 2 tablespoons soy sauce (or tamari or coconut aminos)
  • 1/2 tablespoon hot sauce
Yum yum sauce
  • 1 cup mayonnaise (vegan if desired)
  • 1 tablespoon melted butter (use coconut oil for vegan)
  • 1 tablespoon tomato paste
  • 1 teaspoon maple syrup
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 2 tablespoons water
 
  • 15-ounce can vegetarian refried beans 
  • 1/2 teaspoon cumin
  • 2 cups red cabbage, shredded
  • 2 limes 
  • 3 tablespoons yum yum sauce or vegan Mayo
  • 8 corn tortillas
  • Fresh cilantro, for garnish

Instructions

  1. Preheat the oven to 400F.
  2. Chop the Cauliflower into large florets. Place them in a large bowl.
  3. In a small bowl, mix together the panko, cornmeal, cumin, smoked paprika, garlic powder, turmeric, and salt.
  4. In a small saucepan over medium heat, whisk together the coconut oil, peanut butter, maple syrup, soy sauce, and hot sauce until fully combined and slightly darkened, 1 to 2 minutes.
  5. Pour the sauce onto the cauliflower and stir several times until the cauliflower is well coated.
  6. Pour about 1/3 of the dry mixture into the bowl with the cauliflower and mix.
  7. Repeat twice to stir in the remaining dry mixture to coat all of the cauliflower.
  8. Remove the breaded cauliflower from the bowl, place it onto a parchment lined baking sheet. 
  9. Bake the cauliflower for 30 minutes total, flipping the cauliflower with a spatula at the 15 minute mark. 
  10. Separately - Mix yum yum sauce all together. let it sit in the refrigerator 
  11. Separately - Refried beans add 1/2 teaspoon cumin and/or a pinch of salt
  12. Separately - Thinly slice the cabbage, enough for 2 cups. Mix it with 2 tablespoons lime juice and a pinch or two of salt. Allow it to stand at room temperature until serving.
  13. Warm the tortillas
  14. Cilantro for a garnish.
  15. To serve, place refried beans in a tortilla, top with cabbage, breaded cauliflower, Yum Yum sauce, and cilantro. Serve with lime wedges to spritz prior to serving.
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Tired of breakfasts that leave you hungry an hour later? On a completely different note, but still important, are you wishing your hair looked a little healthier and shinier? This mineral-rich seed and nut breakfast bowl is built to fix both. It layers protein, fiber, and healthy fats with a smart mix of seeds, nuts, and berries, so you get real staying power and a steady stream of the minerals and plant compounds your body uses every day. It is fast, feel-good, and easy to change up with the seasons. Table of Contents Why You'll Love This Recipe Ingredients You'll Need Ingredient Spotlights Step-by-Step Instructions What the Research Says Key Takeaways Variations & Tips FAQ References A Little Nudge Why You'll Love This Recipe Mineral-packed: This bowl brings zinc, magnesium, and selenium from pumpkin seeds, almonds, and Brazil nuts. Fiber that keeps you regular: Flax and chia add lignans and fiber that support healthy digestion and help maintain everyday hormone balance. Hair- and skin-friendly fats: Omega-3-rich walnuts and ground flax deliver healthy fats that help nourish the body from the inside out. Balanced energy: Protein plus slow-digesting carbs help support steady energy and a calm, focused morning. Customizable: Easy swaps for vegan, dairy-free, and nut-free eaters, and delicious any time of year. Ingredients You'll Need 3/4 cup plain Greek yogurt (or plain coconut yogurt for dairy-free) 1/2 cup cooked and fully cooled quinoa (or rolled oats soaked overnight) 2 tablespoons pumpkin seeds (pepitas), lightly toasted 1 tablespoon ground flaxseed 1 tablespoon chia seeds (soaked or blended) 1 teaspoon tahini (or 1 tablespoon sesame seeds) 2 tablespoons chopped raw almonds 2 tablespoons chopped walnuts 1–2 Brazil nuts, finely chopped (do not exceed 2 per serving) 1/2 cup mixed berries (blueberries, raspberries, or strawberries) 1/2 teaspoon orange zest 1–2 teaspoons honey or maple syrup, to taste (optional) 1 teaspoon cacao nibs (optional) Pinch of cinnamon and a pinch of mineral salt Ingredient Spotlights Flaxseed: A rich source of lignans and fiber. In human studies, ground flaxseed has been shown to shift estrogen metabolism toward a more favorable pattern, which is why it is a food-first favorite for everyday balance [2]. Brazil nuts: Just one to two nuts provide a meaningful dose of selenium, a mineral the body uses to make glutathione peroxidase, an antioxidant enzyme that helps protect cells from everyday oxidative stress [1]. Almonds and walnuts: Almonds are a natural source of vitamin E and steady, satisfying fats, while walnuts add plant omega-3 (ALA) fats that support healthy blood vessels [3][4]. Step-by-Step Instructions Prep the base: In a bowl, stir together the Greek yogurt and cooled quinoa. Mix in a pinch of cinnamon and the orange zest. Toast (optional but worth it): In a dry skillet over medium heat, toast the pumpkin seeds and chopped nuts for 2–3 minutes, until fragrant. Let them cool slightly so they stay crunchy. Build the bowl: Top the yogurt-quinoa base with the toasted seeds and nuts, ground flaxseed, chia, berries, and cacao nibs. Add a drizzle of tahini for a nutty finish. Finish: Drizzle with honey or maple syrup if you like, add a tiny pinch of mineral salt to make the flavors pop, and serve right away. Taste note: the cool, tangy yogurt, sweet berries, warm cinnamon, and toasted nuts balance each other nicely. Cooling the quinoa first keeps it light and fluffy instead of gummy, and the pinch of salt makes the whole bowl taste brighter. What the Research Says Everyday hormone balance: In a controlled human trial, ground flaxseed shifted estrogen metabolism toward a more favorable metabolite pattern in postmenopausal women [2]. Antioxidant support: Selenium from Brazil nuts raised blood selenium and the activity of glutathione peroxidase, an antioxidant enzyme, in a randomized controlled trial [1]. Steady blood sugar: Almonds have been shown to blunt the rise in blood sugar after a meal in healthy adults, which supports calm, sustained energy [3]. Heart and blood-vessel support: A walnut-rich diet improved healthy blood-vessel (endothelial) function in a randomized crossover trial [4]. Key Takeaways This bowl is an easy, food-first way to add selenium, magnesium, zinc, fiber, and plant omega-3s to your morning. The flaxseed and Brazil nuts are the standouts for everyday balance and antioxidant support. Stick to 1–2 Brazil nuts per serving so you get the benefit of selenium without overdoing it. Variations & Tips Vegan: Use coconut yogurt and maple syrup. Nut-free: Swap almonds, walnuts, and Brazil nuts for extra pumpkin and sunflower seeds, and add hemp hearts for protein. Grain-free: Skip the quinoa and add extra yogurt and berries. Extra protein: Stir 2 tablespoons of hemp hearts into the base. Citrus swap: Use lemon zest in place of orange, and add 1 tablespoon of pomegranate arils for brightness. FAQ Can I make this recipe ahead of time? Yes. Layer the yogurt and quinoa in a jar and keep the seeds and nuts in a separate container. Combine them just before eating so everything stays crunchy. Keeps 3 days refrigerated. Is this bowl suitable for dairy-free eaters? Absolutely. Use plain coconut or almond yogurt and skip the Greek yogurt. How many Brazil nuts are safe to include? Limit yourself to 1–2 Brazil nuts per serving. That is plenty to support antioxidant status without taking in too much selenium. Can I go nut-free? Yes. Use more pumpkin, sunflower, and hemp seeds. You will still get minerals like magnesium and zinc. Can I prep a big batch for the week? The dry seed-and-nut topping keeps well in an airtight jar for up to a week, so you can scoop and go each morning. References Thomson CD, Chisholm A, McLachlan SK, Campbell JM. Brazil nuts: an effective way to improve selenium status. Am J Clin Nutr. 2008;87(2):379–384. https://pubmed.ncbi.nlm.nih.gov/18258628/ Brooks JD, Ward WE, Lewis JE, et al. Supplementation with flaxseed alters estrogen metabolism in postmenopausal women to a greater extent than does supplementation with an equal amount of soy. Am J Clin Nutr. 2004;79(2):318–325. https://pubmed.ncbi.nlm.nih.gov/14749240/ Jenkins DJA, Kendall CWC, Josse AR, et al. Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr. 2006;136(12):2987–2992. https://pubmed.ncbi.nlm.nih.gov/17116708/ Ros E, Núñez I, Pérez-Heras A, et al. A walnut diet improves endothelial function in hypercholesterolemic subjects: a randomized crossover trial. Circulation. 2004;109(13):1609–1614. https://pubmed.ncbi.nlm.nih.gov/15037535/ A Little Nudge If this mineral-rich seed and nut breakfast bowl becomes part of your morning, save it, share it with a friend who is working on healthier habits, and come back for more simple, food-first recipes. These statements have not been evaluated by the Food and Drug Administration. This recipe and content are for general wellness and are not intended to diagnose, treat, cure, or prevent any disease. Talk with your doctor or a qualified healthcare provider before making changes to your diet, especially if you are pregnant, nursing, taking medication, or managing a health condition.

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