• Lucy Francis

Crisp, Curried Cauliflower Bites

Updated: Sep 19, 2020

Spicy with a little sweetness and the perfect crispy edge – these cauli bites make an incredibly yummy, nourishing side dish to a main meal.

Attention to cruciferous veggies…

Cauliflower is a cruciferous vegetable (other examples of cruciferous veg include broccoli, brussels sprouts, pak choi, cabbage + kale).

We should all aim to include cruciferous veggies to our diets regularly according to the compelling research. These vegetables contain the protective phytochemical, isothiocyanates – thought to play an important role in supporting our overall health and in particular, prevention for certain cancers… These phytochemicals can positively influence the way oestrogen is metabolised by the body, linking to a decreased risk for hormonal related illnesses ie. breast and uterine cancer. (1) (2)

The beneficial compounds present in cruciferous vegetables enhance phase 1 and 2 liver detoxification/bio-transformation pathways, which in turn can support the efficacy for converting more damaging substances accumulated in the body, into less harmful metabolites for excretion. (3)

Cauliflower contains a range of nutrients including fibre, folate, vitamins C, E, and K; with a little dietary fat and some tasty flavours we can bring out these fabulous benefits a little further! Isothiocyanates are also activated by chopping or chewing cruciferous veg.

So, below is my recipe for this delish dish that can be made alongside a variety of main meals such as stir fry, salads, Sunday roasts, curries etc. Give it a try. It’s a simple, ‘feel good’ one for sure!


1 whole head of cauliflower, torn apart into mixed size florets

4 cloves of garlic, minced

2 tbsp olive oil

2 heaped tsp ground tumeric

1 tsp ground, smoked paprika

1 heap tsp hot chilli flakes (omit if you don’t want it spicy)

2 tbsp BBQ sauce (I recommend this one)

1 tbsp water

Shake of black pepper


Line the bottom of a large baking tray with a sheet of parchment paper and set your oven to 200 degrees.

Wash the cauliflower florets, (chop + use the stalks too), scattering them on the bottom of the tray.

In a small bowl, add the rest of the ingredients and mix to a smooth sauce.

Drizzle the sauce over the cauliflower and roughly ‘rub in’ with your hands until the florets are well coated.

Shake over some black pepper and cook for 30 mins. After 30 mins, switch to the grill for 5 to 10 minutes for a final, crispy touch.


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