Directions

Ingredients

Chia Cauliflower Hashbrowns

Nutrition:
Calories: 74
Fat: 4 grams
Net Carb: 2 grams
Protein: 4 grams

Superfood Alert: They’re small but mighty! Chia seeds are rich in Omega 3's, an anti-inflammatory type of fat, as well as fiber and antioxidants.

Photographed By: Anne Watson
Directions:

In a large saucepan add a ½ cup of water and bring to boil over high heat.  Add the riced cauliflower, reduce to medium heat and simmer until the cauliflower is tender (about 10-12 minutes). Drain well and let the cauliflower cool to room temperature.

Preheat the oven to 475° and line two large baking sheets with parchment paper.

In a large bowl add the cauliflower, chia seeds, scallions, parsley, eggs, and spices and stir until well combined. Set aside for 15 minutes (or up to 24 hours in the refrigerator) to allow the chia seeds to expand and set.

Using a ¼-cup dry measuring cup, drop the mixture onto the prepared baking sheets, then flatten the mixture and round into 12 patties (about 3 inches in diameter each). Bake the patties for 15 to 20 minutes, flip over each patty with a spatula, then bake until golden brown (about 8 to 10 more minutes). Serve warm.

Pro Tip: It’s important to let the cauliflower cool to room temperature before combining with the egg mixture—doing so could scramble the eggs before they get to bind with the other ingredients!

Optional: To serve these as a replacement for Potato Latkes, serve with a side of full-fat sour cream and unsweetened applesauce. Top each serving with a small dollop of each.

Kids Can Cook Tips: Kids can help rice the cauliflower, tear the fresh herbs, crack the eggs, and measure the spices. Older kids with knife skills can mince the scallions and help sauté the cauliflower.


Chia Cauliflower Hashbrowns

1 medium cauliflower head, riced (about 2 1⁄2 cups)

1 tablespoon extra-virgin olive oil

1 tablespoon chia seeds

3 scallions (green and white parts), minced

2 small handfuls of fresh parsley, minced

2 large organic eggs, lightly beaten

1 teaspoon sea salt, or to taste

1⁄4 teaspoon ground black pepper

1⁄4 teaspoon dried chili powder

1⁄4 teaspoon dried garlic powder

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Nourish

Chia Cauliflower Hashbrowns

These delightfully crispy chia cauliflower hashbrowns may be your new weekend breakfast staple!

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Key takeaways

1

2

3

Low hassle, high nutrition

Fierce Food: Easy

Fierce Food: Easy

50/50 mixes of powerful veggies and starchy favorites

Fierce Food: Balance

Fierce Food: Balance

Maximize nutrients, minimize sugar and starch

Fierce Food: Power

Fierce Food: Power

Power

50 Total Minutes

6 Servings (2 patties per)

Ingredients

1 medium cauliflower head, riced (about 2 1⁄2 cups)

1 tablespoon extra-virgin olive oil

1 tablespoon chia seeds

3 scallions (green and white parts), minced

2 small handfuls of fresh parsley, minced

2 large organic eggs, lightly beaten

1 teaspoon sea salt, or to taste

1⁄4 teaspoon ground black pepper

1⁄4 teaspoon dried chili powder

1⁄4 teaspoon dried garlic powder

1 medium cauliflower head, riced (about 2 1⁄2 cups)

1 tablespoon extra-virgin olive oil

1 tablespoon chia seeds

3 scallions (green and white parts), minced

2 small handfuls of fresh parsley, minced

2 large organic eggs, lightly beaten

1 teaspoon sea salt, or to taste

1⁄4 teaspoon ground black pepper

1⁄4 teaspoon dried chili powder

1⁄4 teaspoon dried garlic powder

1 medium cauliflower head, riced (about 2 1⁄2 cups)

1 tablespoon extra-virgin olive oil

1 tablespoon chia seeds

3 scallions (green and white parts), minced

2 small handfuls of fresh parsley, minced

2 large organic eggs, lightly beaten

1 teaspoon sea salt, or to taste

1⁄4 teaspoon ground black pepper

1⁄4 teaspoon dried chili powder

1⁄4 teaspoon dried garlic powder

Kitchen Equipment

Ingredient Replacement

View replacement list (PDF)

Reading time:

3 Minutes

Nutrition:
Calories: 74
Fat: 4 grams
Net Carb: 2 grams
Protein: 4 grams

Superfood Alert: They’re small but mighty! Chia seeds are rich in Omega 3's, an anti-inflammatory type of fat, as well as fiber and antioxidants.

Photographed By: Anne Watson
Directions:

In a large saucepan add a ½ cup of water and bring to boil over high heat.  Add the riced cauliflower, reduce to medium heat and simmer until the cauliflower is tender (about 10-12 minutes). Drain well and let the cauliflower cool to room temperature.

Preheat the oven to 475° and line two large baking sheets with parchment paper.

In a large bowl add the cauliflower, chia seeds, scallions, parsley, eggs, and spices and stir until well combined. Set aside for 15 minutes (or up to 24 hours in the refrigerator) to allow the chia seeds to expand and set.

Using a ¼-cup dry measuring cup, drop the mixture onto the prepared baking sheets, then flatten the mixture and round into 12 patties (about 3 inches in diameter each). Bake the patties for 15 to 20 minutes, flip over each patty with a spatula, then bake until golden brown (about 8 to 10 more minutes). Serve warm.

Pro Tip: It’s important to let the cauliflower cool to room temperature before combining with the egg mixture—doing so could scramble the eggs before they get to bind with the other ingredients!

Optional: To serve these as a replacement for Potato Latkes, serve with a side of full-fat sour cream and unsweetened applesauce. Top each serving with a small dollop of each.

Kids Can Cook Tips: Kids can help rice the cauliflower, tear the fresh herbs, crack the eggs, and measure the spices. Older kids with knife skills can mince the scallions and help sauté the cauliflower.


Nutrition:
Calories: 74
Fat: 4 grams
Net Carb: 2 grams
Protein: 4 grams

Superfood Alert: They’re small but mighty! Chia seeds are rich in Omega 3's, an anti-inflammatory type of fat, as well as fiber and antioxidants.

Photographed By: Anne Watson
Directions:

In a large saucepan add a ½ cup of water and bring to boil over high heat.  Add the riced cauliflower, reduce to medium heat and simmer until the cauliflower is tender (about 10-12 minutes). Drain well and let the cauliflower cool to room temperature.

Preheat the oven to 475° and line two large baking sheets with parchment paper.

In a large bowl add the cauliflower, chia seeds, scallions, parsley, eggs, and spices and stir until well combined. Set aside for 15 minutes (or up to 24 hours in the refrigerator) to allow the chia seeds to expand and set.

Using a ¼-cup dry measuring cup, drop the mixture onto the prepared baking sheets, then flatten the mixture and round into 12 patties (about 3 inches in diameter each). Bake the patties for 15 to 20 minutes, flip over each patty with a spatula, then bake until golden brown (about 8 to 10 more minutes). Serve warm.

Pro Tip: It’s important to let the cauliflower cool to room temperature before combining with the egg mixture—doing so could scramble the eggs before they get to bind with the other ingredients!

Optional: To serve these as a replacement for Potato Latkes, serve with a side of full-fat sour cream and unsweetened applesauce. Top each serving with a small dollop of each.

Kids Can Cook Tips: Kids can help rice the cauliflower, tear the fresh herbs, crack the eggs, and measure the spices. Older kids with knife skills can mince the scallions and help sauté the cauliflower.


Nutrition:
Calories: 74
Fat: 4 grams
Net Carb: 2 grams
Protein: 4 grams

Superfood Alert: They’re small but mighty! Chia seeds are rich in Omega 3's, an anti-inflammatory type of fat, as well as fiber and antioxidants.

Photographed By: Anne Watson
Directions:

In a large saucepan add a ½ cup of water and bring to boil over high heat.  Add the riced cauliflower, reduce to medium heat and simmer until the cauliflower is tender (about 10-12 minutes). Drain well and let the cauliflower cool to room temperature.

Preheat the oven to 475° and line two large baking sheets with parchment paper.

In a large bowl add the cauliflower, chia seeds, scallions, parsley, eggs, and spices and stir until well combined. Set aside for 15 minutes (or up to 24 hours in the refrigerator) to allow the chia seeds to expand and set.

Using a ¼-cup dry measuring cup, drop the mixture onto the prepared baking sheets, then flatten the mixture and round into 12 patties (about 3 inches in diameter each). Bake the patties for 15 to 20 minutes, flip over each patty with a spatula, then bake until golden brown (about 8 to 10 more minutes). Serve warm.

Pro Tip: It’s important to let the cauliflower cool to room temperature before combining with the egg mixture—doing so could scramble the eggs before they get to bind with the other ingredients!

Optional: To serve these as a replacement for Potato Latkes, serve with a side of full-fat sour cream and unsweetened applesauce. Top each serving with a small dollop of each.

Kids Can Cook Tips: Kids can help rice the cauliflower, tear the fresh herbs, crack the eggs, and measure the spices. Older kids with knife skills can mince the scallions and help sauté the cauliflower.


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