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The Naturopathic Chef: Smokey Cauliflower Tater Tots with Spicy Ketchup

Make a double batch and place on a parchment lined sheet pan. Freeze individually and you’ll be able to handle snack emergencies like a pro. Paired with spicy ketchup, your favorite buttermilk dressing, or BBQ sauce; these are for the kids, or the kid in all of us!


  • 1 medium head of cauliflower, cut into florets and the stem into small chunks
  • 1 medium Yukon Gold Potato, peel and cut into 2” cubes
  • 1 small parsnip, peeled and cut into 1″ cubes
  • ½ white onion, grated
  • 2 tsp butter of your choice or coconut oil
  • 1 egg white or 1 Tbsp vegan egg re-placer, whisk lightly
  • 1 tsp mild chili powder blend
  • 1 tsp smoked paprika
  • 1 tsp salt
  • ½ tsp pepper
  • 1 tsp adobo sauce (Divide the remaining adobo and chipotles into ice cube molds and freeze. Pop out and place in freezer bag.)
  • Optional: 2 tbsp jack or pepper jack cheese


Preheat oven to 425 degrees. Line a sheet pan with parchment and spray lightly with cooking spray.

Steam first three veggies just until fork-tender, 12- 18 minutes. Drain and cool. Place cauliflower, potato, parsnip, and grated onion into food processor. Pulse steamed veggies a few times to blend and create the base for your tots. Add remaining ingredients and pulse just enough to bring “dough” together. Scoop out one tablespoon of mix and form into a little barrel or “tot.” Place finished barrels onto your prepared sheet pan. At this point, you can freeze, bake or fry. I coat the barrels lightly with cooking spray and bake 15-20 minutes. Serve with dippers of your choice.

Spicy Ketchup

Finely mince chilies of your choice. I like the Hungarian Yellow Chilies. Stir into ½ cup of Ketchup, along with a squeeze of fresh lemon and either Sriracha or Tabasco. I make this the day before to allow the flavors to marry. This is delicious on burgers, too!

Phyte Bites

Vegetables that grow underground are some of nature’s most powerful disease-fighting foods. Potatoes and parsnips are a great source of essential minerals and Abscisic Acid: one of our best defenses against cancer.

Root veggies are one of the best ways to improve gut health, too. They increase the level of friendly bacteria that are crucial to our ability to digest food properly and to maximize nutrient absorption. This also plays into the prevention of Alzheimer’s and other neurodegenerative diseases. Gut health and its efficacy prevents the breakdown of all ten bodily systems. Keep your gut garden thriving, and you will too!

Cauliflower has been touted by many food scientists as “the healthiest food on the planet.” The phytonutrient profile is a “Who’s Who,” of cancer killers and hormone protection.

Get more great recipes from Tina Martini — her book, Delicious Medicine: The Healing Power of Food is available to purchase on Amazon. More than a cookbook, combining 20+ years of experience, along with her love of coaching, cooking and teaching, Tina offers unexpected insights into the history and healing power of clean eating, along with recipes to help reduce your risk of disease and improve overall wellness so you can enjoy life!

Affectionately referred to as The Walking Encyclopedia of Human Wellness, Fitness Coach, Strength Competitor and Powerlifting pioneer, Tina “The Medicine Chef” Martini is an internationally recognized Naturopathic Chef and star of the cooking show, Tina’s Ageless Kitchen. Tina’s cooking and lifestyle show has reached millions of food and fitness lovers all over the globe. Over the last 30 years, Tina has assisted celebrities, gold-medal athletes and over-scheduled executives naturally achieve radiant health using The Pyramid of Power: balancing Healthy Nutrition and the healing power of food, with Active Fitness and Body Alignment techniques. Working with those who have late-stage cancer, advanced diabetes, cardiovascular and other illnesses, Tina’s clients are astounded at the ease and speed with which they are able to restore their radiant health. Tina believes that maintaining balance in our diet, physical activity, and in our work and spiritual life is the key to our good health, happiness and overall well being. Visit her website, themedicinechef.com



MFN Contributing Author