主播大秀

by Celia Brooks from SuperVeg (Murdoch Books) Photography by Jean Cazals

One of America鈥檚 favourite junk food snack indulgences, Buffalo wings, can be morphed into a scrumptious, healthier alternative starring the mighty cauliflower, with a rather addictive cornflake crumb coating, which bakes to crisp perfection in the oven.

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Serves 2鈥�4

Prep time 20 mins

Cook time 20 mins

Low calorie | Gluten free (if gluten-free cornflakes are used) | Dairy free

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Ingredients

Cooking salt

250 g (9 oz) cauliflower florets, about walnut size 鈥� 2鈥�3 cm (1 inch) wide

100 g (3陆 oz) cornflakes (opt for a natural, additive-free brand)

Sea salt

2 eggs

Coconut oil spray, or other oil spray

For the hot sauce

1 tbsp coconut oil or extra virgin olive oil

4 tbsps tomato ketchup

陆 tbsp Sriracha or other hot chilli sauce, or to taste

2 tbsps apple cider vinegar or rice vinegar

1 tsp light soy sauce

1 small garlic clove, crushed or

陆 teaspoon garlic powder (or 陆 tsp crushed fresh garlic, or paste)

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Options

Add 1鈥�2 tbsps toasted sesame seeds to the cornflake crumbs for extra flavour.

Special Equipment

Baking tray, non-stick foil or baking paper and a food processor for whizzing cornflakes (alternatively crush them in a sealed plastic bag).

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Method

Bring a pan of well-salted water to the boil. Add the cauliflower and blanch for 1 minute, then remove and rinse under cold water until cool. Drain thoroughly.

Preheat the oven to 200掳C / Gas 6 (400掳F) and line a baking tray. Whizz the cornflakes in a food processor until they resemble very 铿乶e breadcrumbs. Place in a shallow bowl and stir through a good pinch of sea salt.

Beat the eggs in a small bowl. Dip each floret 铿乺st in cornflakes, then in the egg, then in the cornflakes again until well coated and place on the baking tray.

Spray each piece of cauliflower a few times with oil. Bake for 20 minutes, or until crisp and 铿乺m.听

Meanwhile, make the hot sauce. Combine all the ingredients in a small saucepan and gently bring to the boil, stirring frequently. Take off the heat, taste for seasoning and set aside.

Once the wings are cooked, transfer the hot sauce to a dipping bowl and the wings to a sharing plate. Eat right away.

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Pea Fritters

by Celia Brooks from SuperVeg (Murdoch Books) Photography by Jean Cazals

Serves 4

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Prep time: 30 mins + freezing (1hr) 听

Cooking time: 20 mins

Gluten free (if gluten-free cornflakes are used) | dairy free (if served with a dairy-free substitute for cr猫me fra卯che)

Avoid cheap cornflakes and opt for a natural, additive-free brand. Here the mixture encases a pea pur茅e. It bakes to a perfect crisp golden shell, revealing the bright green pea deliciousness within.

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Ingredients

250g (9 oz) frozen peas

sea salt and freshly ground black pepper

陆 tsp finely grated lemon zest

陆 tsp lemon juice

100 g (3陆 oz) cornflakes

1 tbsp raw sesame seeds

coconut oil spray or other oil spray

2 eggs

Cr猫me fra卯che or Greek-style yoghurt and lemon wedges, to serve

Options

Serve with pea shoots and/or watercress tossed in a lemon or balsamic dressing.

Special Equipment

Food processor or hand blender, small tray that will fit in the freezer, baking tray and non-stick foil or baking paper.

Method

Place the frozen peas in a bowl and pour freshly boiled water over them. Leave for 5 minutes, then drain. Run cold water gently over them until cool, then drain thoroughly. Prepare a small tray lined with paper towels and spread the peas out to dry for about 5鈥�10 minutes.

Place the peas in a food processor with the salt, pepper, lemon zest and juice and pur茅e until as smooth as possible.

Taste for seasoning.

Line the small tray with plastic wrap. Divide the pur茅e into four parts, spooning each part separately on to the tray. Use a spoon to even out the amounts if necessary. Gently form each part into a round, flattened patty, about 2 cm (3/4 inch) thick. Drape another piece of plastic wrap on top of the patties. Place the tray in the freezer and freeze for 1 hour, or until very firm (they do not need to be frozen solid, just firm enough to handle easily).

Meanwhile, whizz the cornflakes to fine crumbs. Heat a small frying pan without oil over a medium heat and add the sesame seeds. Toast, stirring frequently, until golden and popping. Place in a shallow bowl and stir in the cornflakes and a little salt.

Once the freezing time is up, preheat the oven to 200掳C / Gas 6 (400掳F). Line a baking tray, then spritz with spray oil. Beat the eggs in a bowl until frothy. Take the pea cakes from the freezer and work quickly. Dip each one first in crumbs, then in egg, then in crumbs, then once more in egg, then crumbs, making sure each patty is completely covered (see NOTE). Place on the baking tray. (There will be an excess of cornflake mixture, but this makes it much easier to coat the cakes.)

Spray the patties several times with spray oil. Bake for 20 minutes until firm, crisp and golden. Serve right away with a generous dollop of cr猫me fra卯che or yoghurt on the side and lemon wedges, if desired.

Note: If making ahead, the patties can be prepared up to the breaded stage in the 5th stage, covered with plastic wrap and chilled until ready to bake.