Colorful Cauliflower Fritters with Hatch Pepper Yogurt

Over half of the U.S. adult population, some 154 million, qualify as being overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children who are dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources, not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some regular exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].

Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how quickly the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for diabetics who process sugars much more slowly than others, everyone can benefit from eating foods that have low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to increase appetite and impede effective fat oxidation. 

A QUICKIE GLYCEMIC PRIMER: 

• The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low glycemic index food; 70 or above is considered very high.  Serving size is not a consideration in arriving at a food’s Glycemic Index number.
• The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.

In my efforts to educate myself (and in turn you) on low-carb eating, I was excited to learn that cauliflower is a strong veggie choice for low-carb diets. I adore cauliflower whether grated for rice, boiled for a simple side, sautéed in a wok, or slow roasted until caramelized and buttery soft. Roughly 1 cup of cauliflower contains 5 grams of total carbs and 3 grams of net carbs per serving. For context, a store-bought jumbo chocolate chip cookie can have as many as 70 grams of carbs. Cookies = bad. Cauliflower = good.

Here's the deal with total carbs vs. net carbs. Total carbs refers to everything, including starches, sugars, and fiber. Net carbs, on the other hand, is more of an unofficial count people use by taking total carbs and backing out the fiber, since carbs from fiber don't spike blood sugar the way other carbs do. This can be a useful way to think about carbs if you're eating keto or low-carb and want to know what's actually going to hit your bloodstream. (It’s worth noting that “net carbs" isn't an official/regulated term, so the math can be inconsistent between brands.)

In California, we can enjoy cauliflower year-round, but it is technically a cool-season vegetable from the brassica family, related to broccoli, cabbage, and kale. It grows from a thick central stalk, with the edible portion, also known as the "curd", forming as a dense cluster of undeveloped flower buds, tightly bunched under a canopy of large green leaves that shield it from sunlight and protect its coloring. Cauliflower can be white, purple, orange, yellow, or even green, like Romanesco. 

On its own, raw cauliflower has a mild, slightly peppery bite, but roasting or frying brings out a nutty sweetness, while boiling or steaming keeps its flavor gentle and mellow. That versatility makes it a workhorse in the kitchen: it can be riced into a low-carb grain substitute, mashed instead of potatoes, roasted whole for a dramatic entree or shared side, blitzed into creamy soups, or, like these fritters, battered and fried until crisp and golden.

These cauliflower fritters are inspired by a recipe I read for a Middle Eastern dish called Emshat, which is made by combining cauliflower with warm spices, eggs, and flour, then frying until golden.

I first came across the dish while reading about regional Levantine cooking, and I loved the idea immediately — unassuming cauliflower, dressed up with cumin and turmeric, all bound together in a simple egg-and-flour batter and fried until golden. For low-carb cooking, almond flour is an easy 1:1 swap when using in recipes like this one (note: almond flour performs a little differently when you use it for baking). And while most recipes I’ve seen call for Aleppo pepper, I thought substituting Melissa’s Hatch Pepper Seasoning would be an exciting addition, and the results were delicious. This is the kind of recipe that turns an everyday vegetable into something worth getting excited about, crispy on the outside and tender within, best eaten still warm with a squeeze of lemon and alongside a dollop of yogurt.

I couldn’t resist adding a touch more Hatch Pepper Seasoning to my yogurt mixture, which gets a lift from a pinch of salt and a squeeze of lemon juice. Add black pepper — and even fresh parsley — to your taste.

This makes a great appetizer, or side dish, and while I advise eating these fritters warm, you won’t be disappointed with a cold one dipped in yogurt on a warm September day. 

Colorful Cauliflower Fritters with Hatch Pepper Yogurt

Ingredients

2 heads Colorful Cauliflower
1 small Italian Sweet Red Onion, finely chopped
1 lemon
2/3 cup almond flour 
1/2 tsp. baking powder
1 tsp. ground cumin
1 tsp. Hatch Pepper Seasoning, plus more for yogurt
1/2 tsp. ground turmeric
3 eggs
EVOO
Himalayan Pink Sea Salt, to taste
Rainbow Peppercorns, to taste

Directions

Using a heavy-bottomed pot, or Dutch oven, boil cauliflower florets in salted water until fork tender, 2-4 minutes. Drain and cool to room temperature.

Meanwhile, in a large bowl, stir together almond flour, baking powder, cumin, Hatch Pepper Seasoning, turmeric, approximately 1 teaspoon of salt, and black pepper to your liking. 

In a second bowl, whisk eggs. Then, add eggs to dry ingredients and stir until smooth. Add cooled cauliflower florets to batter and use a fork to gently smash florets into batter. Fold in red onion.

Heat a heavy-bottomed pan, or Dutch oven, to medium heat, and add 1” of EVOO. Cooking in batches, use a spoon to drop dollops of batter into the pan. Fry until golden, then flip and repeat. Add more oil as needed. Drain cooked fritters on a paper towel lined-plate.

Finish with salt to taste, and a squeeze of lemon juice. Fritters can be enjoyed warm, or at room temperature. Serve alongside yogurt seasoned with Hatch Pepper Seasoning, salt, pepper, and lemon juice to taste.