Almond Coated Broccoli and Cauliflower Florets with Tahini Sauce
Snack or Dinner
Steamed broccoli and cauliflower in gluten free and dairy free coating is a healthy paleo dish. Nowadays we spend more time at home because of the pandemic. We’re watching more movies than before and we don’t want to eat unhealthy chips. This dish is perfect for dinner too, if you want something simple and delicious. Healthy vegetables in healthy coating is a perfect option. In addition, they have low carb content which is also an important requirement. Tahini dipping is the icing on the cake.
Broccoli is low carb and healthy
Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. I have written many times about vitamins and minerals. The importance of these cannot be repeated enough.
Vitamin C is important for immune function and skin health. This vegetable contains high amounts of vitamin K1, which is important for blood clotting. Iron has many important functions in your body, such as the transport of oxygen in red blood cells. Potassium is also an essential mineral. It is beneficial for blood pressure control and heart disease prevention. It contains more protein than most other vegetables.
The total carb content of broccoli is very low, with only 4 grams of digestible carbs per 100 grams. It can be enjoyed both raw and cooked. A recent research shows that gentle steaming provides the most health benefits.
Tip!
Do you not have steamer pot? Click here for my suggestion how to substitute that.
Cauliflower is extremely versatile
It could be mashed, steamed, fried, riced, roasted. You can make dipping, soups, porridge, sauces, smoothies from cauliflower. Don’t say it’s a boring vegetable!
100 grams cauliflower has only 5 grams of carbohydrates and contains of 100% of the daily recommended amount of vitamin C. This amount contains about a quarter of your daily vitamin K also.
You should be careful, though if you are taking a blood thinner or statins for heart disease. It could be advised by your doctor to avoid foods with high vitamin K content as these may affect your medication. Cauliflower is very healthy but people with serious chronic heart disease have to pay attention. The amount of consumed food is always an important factor.
Almond Coated Broccoli and Cauliflower Florets with Tahini Sauce
Ingredients
For the coated veggies
- 1 broccoli cut florets
- 1 cauliflower cut florets
- 250 gram tapioca flour
- 300 gram almond flower
- 3 eggs whisked
- 800 ml rapeseed oil or coconut oil
- Salt
For tahini sauce
- 140 gram tahini
- 2 cloves garlic crushed
- 1 tbsp olive oil
- 6 tbsp coconut yogurt Greek style
- 6 tbsp water
- ¼ tsp caraway seeds ground
- 1 tsp sumac optional
- ½ tsp salt
- 2 pinches chili
- 2 tbsp chopped parsley
Instructions
- Make the tahini dipping sauce. Put all ingredients into a bowl, except water and parsley. Mix them by manual or electric hand mixer for some minutes, until the texture is creamy, homogenous.
- Add the water, but 1 tablespoon at a time and whisk well. Add enough water until the consistency of runny yogurt. Taste and season it with salt if it is necessary.
- Add chopped parsley. Set aside.
- Prepare the veggies. Cut broccoli and cauliflower to florets. Put florets into a steamer pot and steam them for 5-6 minutes. (If you do not have steamer pot, check my suggestion, how you could steam them without it.) The florets have to be half cooked. They will fall apart if they are softer, and it will be very difficult, almost impossible to coat them.
- Wait 10 minutes after steaming, until the florets a bit colder. It will be easier to work with them.
- Heat up rapeseed oil (or coconut oil) in a deep frying pan.
- Put tapioca, whisked eggs and almond flour in separate bowls.
- Coat the florets first with tapioca flour, then with whisked eggs and finally in almond flour. Make sure that each coating covers the florets well.
- Fry the coated florets in hot oil for 3-4 minutes, until golden. (Use enough oil to cover them.)
- Serve them with tahini sauce. Enjoy!
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