Cauliflower Hurricane Popcorn

Eat Healthy

Prepare to be bowled over by this healthier take on a favorite local-kine movie snack.

Popcorn itself is a healthy treat but can get weighed down by high-fat, high-sodium additives like butter, oil and mochi crunch (rice crackers).

Instead, this recipe uses a small amount of clarified grass-fed butter, known as ghee, which contains short-chain fatty acids your body needs to absorb fat-soluble vitamins such as vitamins A, E and K.

Think of ghee as playing a supporting role to the stars of this dish – cauliflower and nori.

Cauliflower contains high levels of vitamin K (about 20 percent of your daily recommended dietary needs), which can improve bone health and wound healing.

Seaweed and sea vegetables like nori are brimming with vitamins and minerals, including vitamins A, C, E and K, along with folate, zinc, calcium and magnesium.

Nori also is high in iodine, a mineral your thyroid depends on to make hormones that regulate your weight, energy levels, reproduction and the repair of damaged cells in your body.

Together, these three characters create an award-winning snack perfect for your next Netflix marathon.


Cauliflower, nori and ghee star together in this award-worthy treat. 

Cauliflower Hurricane Popcorn

Serves 4


1 large head of cauliflower, about 4 cups

1 tablespoon ghee, melted

1 teaspoon sea salt, to taste

1 tablespoon black and tan sesame seeds

2 sheets toasted nori, torn or cut into 1/2-inch squares


1. Preheat oven to 425 degrees. Line a baking sheet with parchment paper for easy cleanup.

2. Trim the cauliflower, discarding the core and thick stems. Cut florets into popcorn-size pieces, trimming excess stems if needed.

3. In a large bowl, combine the ghee, salt and sesame seeds. Add the cauliflower and nori pieces and toss thoroughly to coat.

4. Spread the cauliflower pieces on the baking sheet and roast for 1 hour, turning every 15 minutes until pieces have turned golden brown.

5. Remove from oven and serve immediately.


Nutritional information per 1-cup serving:

Calories: 73; Carbohydrates: 5.8g; Protein: 2.9g; Total Fat: 4.7g; Cholesterol: 9mg; Dietary Fiber: 3.3g; Sodium: 501mg



Published on: March 12, 2019