Healthy Cauliflower Buffalo Wings Recipe

Did you get a chance to check out the last blog post which featured our Greek Yogurt Veggie Dip Recipe? We hope so! And if you enjoyed that, you'll love this new recipe which is a perfect complement. It's Buffalo Wings with a cauliflower twist! 

Not only is this recipe absolutely delicious, it's super simple to make and only requires a few ingredients. Chances are, you've got them in your kitchen already!

Alright, enough talking. It's time to whip this recipe up and start eating!

• 1 Large (6-7 inch Diameter) Cauliflower
• 3/4 Cup (240grams) Buffalo Sauce 
• 1/4 Cup (57grams) Fat Free Plain Greek Yogurt
• 1 Tablespoon Garlic Powder
• Salt & Pepper to taste

Preheat your oven to 450.

Wash and cut up your Cauliflower into bite size pieces and put them into a large mixing bowl.

In a small bowl combine your Buffalo Sauce, Yogurt and Garlic and whip it up until it's well blended.

Slowly pour a third over your Cauliflower.  Mix it up, pour another third, mix and pour the last. You'll want to do this because there's lots of crevices in the Cauliflower and you want the sauce to cover and coat as much as you can.

We lined our baking sheet with foil. (This is mostly for an easy clean up afterwards) Spread out the Cauliflower and try to NOT overlap the pieces. 

Sprinkle Salt and Pepper if you like.

Bake for 20 minutes.

Stir and turn the peices over and bake an additional 10 minutes.

You'll know it's done when they turn more golden and the edges look crispy.

Just to let you know, they don't become crunchy. They are roasted on the outside and still soft on the inside. A little different than your usual Chicken Buffalo Wings but they still taste delicious!

This recipe yields approximately 4 servings of 1 Cup (124g) each

Each Serving has:

Cal.            67
Fat.            0g
Carb.         13.5g
Sugar.       5.5g
Protein.     6g

About the Buff Blog:

The Buff Food Blog is updated every Thursday in collaboration with the Buff Mom, Diane! A lot of the recipes you'll find here every week is what the Buff Dudes consumed growing up, transforming them from a couple of simple 'dudes' into BUFF DUDES! Thanks, Buff Mom!

Healthy Greek Yogurt Veggie Dip Recipe

The fine folks at Chobani Greek Yogurt contacted us recently to see if we could come up with a healthy alternative to your usual Super Bowl snack as part of their #DeliciousBowl project.

Finding a healthy alternative to your typical game day snack can be tricky but we were definitely up to the task. I mean, we're the B.U.F.F. Dudes right? We look the high fructose infused armies right in their beady deep fried eyes and laugh! Alright, alright so we may have just a few cold ones to go with the dip but you've gotta wash it down with something, right?

Let's get to the recipe!

• 2 c. / 454g Chobani 0% Fat Free Greek Yogurt
• 1 8oz. / 226g Package Greek Cream Cheese
• 2 1/2 c. / 222g (or 3 medium sized) Finely Shredded Carrots
• 1/4 c. / 29g. (or about 4) Thinly Sliced Green Onions
• 1 1/2c. / 155g (about 3) Diced Celery Stalks
• 1/2 t. Dill
• 1/2 t. Lemon juice
• 1 t. Garlic Powder
• Dash of Salt & Pepper (to taste)

First put your whole 8 oz. package of Greek Cream Cheese into your bowl. If possible bring it to room temperature.  The softer it is the easier it will be to blend it with your other ingredients. 

Make sure to wash your vegetables. 

Peel your Carrots and finely shred them and then set them aside.

Now dice up your celery and green onion and place them with your carrots.

Whip up your cream cheese and make it as smooth as possible. 

Add your 2 cups of 0% Fat Free Plain Chobani Greek yogurt and mix everything together.

Now add your Dill, Lemon juice and Garlic powder and mix well.

In goes your veggies! Mix well.

Salt and Pepper to your personal taste.

There you have it! Your #DeliciousBowl is done!

This dip is great with additional cut up vegetables.  Or, try them with our Sweet Potato Chip recipe!

This recipe yields approximately 8 servings.

Each serving size is  1/2 c./ 138g

• Cal.             102
• Fat.             3g
• Carb.          6g
• Sugar.        5g
• Protein.      10g

Eat, share and Enjoy!

About the Buff Blog:

The Buff Food Blog is updated every Thursday in collaboration with the Buff Mom, Diane! A lot of the recipes you'll find here every week is what the Buff Dudes consumed growing up, transforming them from a couple of simple 'dudes' into BUFF DUDES! Thanks, Buff Mom!

Healthy Sweet Potato Biscuits Recipe

We love Sweet Potatoes and we love biscuits so it wasn't too hard to figure out we'd love this recipe! In fact, it was hard to keep the biscuits on the plate long enough to photograph these tasty suckers.

They go along perfectly with our Homemade Classic Chicken Noodle Soup recipe from last week and once you whip up this easy ingredient list into shape we think you'll agree! 

• 1 c. Cooked Sweet Potato (318g)
• 1/2 c. Fat Free Greek Yogurt (113.5g)
• 1 1/2 c. Whole Wheat Flour (173g)
• 4 t. Baking Powder
• 1/4 t. Salt
• 1/2 t. Nutmeg
• 2 T. Butter

Wash, peel and dice up your Sweet Potato.

Put it in a pot and add water to just the top of the potatoes. 

Bring them to a boil and turn the temperature down, cover and simmer for approximately 15 to 20 minutes. (test it by poking with a fork or knife. It should slice like softened butter.)

Drain and let cool.

Now add all your dry ingredients into a bowl and whisk together.

Here's a trick.....grate your butter over the dry ingredients. This makes it easier to incorporate it into the flour mixture.

Now use a fork and mix it together until it forms small crumbs.

 By now you should be able to mash up your Sweet Potatoes. If it's lumpy, that's ok.

Measure out your Yogurt and whip it up till its nice and smooth. Add your Sweet Potatoes and blend these wet ingredients together.

Now, pour the wet ingredients into your dry and fold them together. 

You scrape around the edges and fold it over the center of the bowl. Around and around.

Helpful Tip:  You do not want to whip it up or over mix your Bisquit batter. This will make them turn out tough, instead of flakey.

Once it's all incorporated together, turn it out onto your floured counter top. You may need to knead a little more flour into your dough. 

Press it out to about 1 to 1 1/2 inches thick and cut your Bisquits. (If you don't have a Bisquit cutter, use a knife and make square ones!)

Lightly spray your tray.

Heat your oven to 425

Bake for 15 to 20 minutes ....until golden brown.

Mmmmm mmmm, hot Bisquits right out of the oven!!

A little about Sweet Potatoes: 

Our little (or sometimes big, depending on where you buy them) Sweet Potato friends are a great source of beta-carotene, vitamin A, vitamin C, calcium, potassium, iron, vitamin B6 and fiber. These orange health grenades are definitely Buff Dudes Approved and if you've never had them we think you'll agree!

 

 

 

 

 

This recipe yields 12 Bisquits

Each Bisquit contains:

• Cal.             78
• Fat.             2g
• Carb.          13g
• Sugar.        1g
• Protein.      3g

About the Buff Blog:

The Buff Food Blog is updated every Thursday in collaboration with the Buff Mom, Diane! A lot of the recipes you'll find here every week is what the Buff Dudes consumed growing up, transforming them from a couple of simple 'dudes' into BUFF DUDES! Thanks, Buff Mom!

Protein Parfait Popsicle Recipe

Protein Parfait Popsicle Recipe

It's summer dudes n' grrrls and it's HOT out! Cool down with this tasty protein parfait popsicle recipe. It's Buff Dudes approved.

• 2 C. (454g) Plain Fat Free Greek Yogurt

• 2 Scoops (50g) Vanilla Protein Powder

• 3 T. (60g) Jam (we used Red Raspberry)

• 1/4 C. (20g) Granola

First mix your Protein Powder into your Yogurt until well blended. 

Use the tip of a teaspoon and sprinkle some granola on the bottom of your popsicle mold. Just enough to cover the bottom.

Next put a teaspoon full of the Yogurt mixture.

Then a half teaspoon of jam.

Repeat these steps twice ending with Yogurt on top.

TIP:  When you're done. Hold onto the mold with both hands and carefully tap it up and down on the counter a couple times. That helps the layers to adhere to each other.

Pop those Popsicles into the freezer for several hours or over night.

A great summer snack, and healthy too!

Whole Recipe 

Cal.       759 

Fat.       5g 

Carb.     79g 

Sugar.   51g 

Protein  93g 

Servings Per Recipe. 8 

One Serving 

Cal.       95 

Fat.        0 

Carb.     10g 

Sugar.   6g 

Protein   12g