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Cauliflower Buffalo Wings

Ok folks are you ready to “shake it up” a bit with some cauliflower?!!! Sounds exciting huh! :) Seriously, this recipe is super duper simple and loved by ALL, well most anyway! :) So, everybody loves some yummy  buffalo wings and this is a super easy way to get in those veggies and provide a great side dish for any meal or appetizer for any get together, such as tailgating or other sporting events!  Prep is so easy, the kids can join in the fun :) And what a great way to get them to try cauliflower when you soak it in some Frank’s hot sauce (that’s if they like the “hot” stuff! :)) The best part, only 7 ingredients and I guarantee you have at least 5 of them in your cabinet right now!!! Enjoy!
Cauliflower Buffalo Bites

Prep time
5 mins
Cook time
20 mins
Total time
25 mins
Make these up for any party or an amazing side dish. Frank’s Buffalo Style Wing Sauce is a must for this recipe.
Author: Good Dinner Mom
Recipe type: Appetizer
Serves: 6
  • 1 large head cauliflower, cut into bite-size florets
  • Olive oil to drizzle
  • 2 teaspoons garlic powder
  • ¼ teaspoon salt
  • ⅛ teaspoon pepper
  • 1 tablespoon melted butter (Use coconut oil for vegan option)
  • ½ to *3/4 cup Frank’s Buffalo Wing Style hot sauce or other hot wing sauce of choice
  • Other: 1 gallon or larger size plastic bag
  • *I probably use about ⅔ cup of hot sauce and they have just enough heat.
  1. Preheat oven to 450F degrees.
  2. Place cauliflower florets into plastic bag. Drizzle olive oil over florets to barely coat.
  3. Add garlic powder, salt and pepper. Close bag and toss ingredients around so all florets are coated.
  4. Place on ungreased cookie sheet or baking pan and bake on middle rack for 15 minutes, turning florets once during baking. Check them at the 10 minute mark for desired tenderness. You don’t want them to be soggy!
  5. Remove florets from oven. Melt butter in medium glass bowl. Add hot sauce to butter. Toss cauliflower and stir to cover all florets with hot sauce.
  6. Return to oven and cook for additional 5 minutes.
  7. Serve with any dip you like, ranch dressing or Blue Cheese dip.

*** My best friend and I prepared this for our “better halves” one evening and they devoured it!!! We kept it in a few minutes longer because we liked the cauliflower just a bit softer. We also used a little more hot sauce because she could drink the bottle if you let her :) ha! but I am not that brave! So, they were a little hot for me but I bet 2/3 cup would be just perfect. We also did not add the butter and I am not sure why?? Either I was just out or we forgot but they still turned out fabulous so don’t let that stop you! They are super duper delicious with or without dipping sauce. Remember to put your dipping sauce out in a pre-measured amount to help you control portions with it! Dipping sauces can be full of sugar, however blue cheese and ranch are very low carb. Though low carb, they are calorie dense, so watch portions and try to keep around  2 tbsp or so! You don’t want to fill up on the dipping sauce, fill up on the super tasty cauliflower!!!! YUMMY! We also had a little left over and it re-heated well for the week!


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Over twenty years ago, my receptionist at the time was occasionally plagued with bouts of vertigo. During these bouts, when she had to move around the office she’d move ever so carefully, trying to turn her head as little as possible and as slowly as possible. The wrong move or turn of the head would send her world spinning and she’d have to grab onto something to keep from falling. Just as miserable, the spinning sensation would leave her nauseated, or occasionally even trigger vomiting. Obviously, at its worst, the vertigo would necessitate her staying home to ride it out.

We had diagnosed her with a type of vertigo called benign paroxysmal positional vertigo (BPPV) and would treat her with medicines such as meclizine. This would dampen the spinning sensation and reduce the nausea, but certainly didn’t cure the problem. So she would tough it out until the vertigo faded away again.

I had been hearing about something called the Epley maneuver which was claimed to almost instantly cure the problem by just putting the patient through a specific series of movements. I remember telling my receptionist that it sounded a little too good to be true but still seemed worth a try given the success I had heard about it. So off she headed, looking unsteady and nauseated. An hour or so later she was back grinning from ear to ear and practically shouting, “I’m cured!” That was my first experience with the Epley maneuver and it left a lasting impression.

So let’s back up a little and explain a few things. When people say they’re dizzy, we first need to sort out a couple of things. Dizzy is used for two rather different sensations. There is lightheadedness, where a person feels woozy or faint, like they might pass out. Then there is vertigo, which is a sensation of whirling or loss of balance. The two very often have quite different causes.

The next important point is to realize that vertigo is just the name of a symptom; it’s not a diagnosis. So if a patient says to me, “Whenever I turn my head a certain way, the room starts to spin for several seconds and I feel really nauseated,” and I respond, “I think you have vertigo,” I really haven’t told them anything other than to put a name on their symptom – kind of like responding to someone who tells me their temperature is 103 by informing them, “I think you have a fever.” Fine, but what’s causing it?

So, once we know we have true vertigo, and not just lightheadedness, the next question is what is the specific cause of the vertigo? We don’t have space to go through the list, which includes entities such as Meniere’s disease and labyrinthitis, but the most common of all is the one my receptionist had, BPPV.

The onset of BPPV is usually sudden. A person may wake up with it, first noticing it when they go to sit up from bed. Then each time they turn their head or move in a certain way, it triggers a sometimes violent sensation of spinning which lasts some 20-30 seconds. At its worst this may cause vomiting. The eyes tend to beat spasmodically during the vertigo, a phenomenon called, nystagmus.

There is quite a list of causes of vertigo, even once we distinguish it from lightheadedness. Happily, there are treatments for many of them, and for BPPV, there is often a rather quick cure. So if you’re waking up dizzy these days, don’t just tough it out – get it checked out and see if it’s one that can be fixed.

Andrew Smith, MD is board-certified in Family Medicine and practices at Trinity’s Maryville office located at 1503 East Lamar Alexander Parkway, Maryville. Contact him at 982-0835


VitalSigns Fit Kids

We’re super excited to announce the next session of VitalSigns Fit Kids will be starting April 8th and run through May 29th.

This program has been designed by the physicians at Trinity and is led by the trainers at VitalSigns.  We wanted our children and patients ages 5-12 years old to have a great place to stay fit, healthy, and strong.  So we opened up a program just for them.  Each class session is adapted to the skills and needs of the children present so that all children will be able to participate and be challenged to better fitness.

Each class is one hour-long from 4-5pm on Tuesdays and Thursdays.  It’s a great time for kids after they get home from school to grab some water and get to moving.  Parents are invited to join in on the fun exercises or take the hour for a little exercise on their own.

Your kids can participate in each class as you wish for $7 a session or buy the block of 16 classes at a cost of $5 a session.

The class is open to all children of VitalSigns members 5 to 12 years of age.