Roasted Buffalo Cauliflower

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Hello and happy Monday!

I can’t believe Mal and I traveled all the way to Hawaii and back. It was such an amazing, whirlwind trip, and I hope you enjoyed all of my blog posts so far. It was fun to write them! I still have one more post to come about the second hotel where we stayed, which was definitely a highlight of the trip. It will be on CNC first thing tomorrow””just need to finish it up!


This morning’s breakfast was a big, ripe plantain blended with Greek yogurt and shredded coconut. I used my Smart Stick to mix it all up, so it turned out whipped and wonderful. I also drank a glass of Dandy Blend with almond milk with breakfast.



I spent the morning work, work, working and then broke for lunch around noon. On the menu: a burger with avocado on top and some Roasted Buffalo Cauliflower, which was so delicious and easy to make. If you like buffalo sauce, you will love this recipe! I actually ended up going back for seconds of the cauliflower because it tasted so good.

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  • 1 large head cauliflower
  • 1/2 stick of butter, melted
  • 3/4 cup buffalo sauce (I used Frank’s Red Hot)
  • 1/2 tbsp garlic powder


  1. Preheat oven to 450 degrees F.
  2. Cut cauliflower into florets and place in a large mixing bowl.
  3. In a separate, smaller bowl, combine butter, buffalo sauce, and garlic powder. Pour mixture over cauliflower florets and mix well until fully coated.
  4. Spread cauliflower onto a prepared baking sheet and cook for 20 minutes. Turn oven up to broil for 5 minutes or so and cook to desired crispiness.
  5. Remove from oven and enjoy!

Oakley Sunglasses & Reebok Gear Giveaways

Thanks to everyone who entered my giveaways last week. Here are your winners:

Oakley Sunglasses:

Laura @ Carpe Run

I love the Oakley women’s Beckon in Green Sherbert! So cute with summer coming up and I’ve always loved Oakley’s!

Reebok Women’s Gear:

Laura T.

ahh I would love that tank top! i love the saying on it :)

Reebok Men’s Gear:

Joe @ The Frolicking Fells

I really want the men’s one-it’ll be a nice addition to my workout wardrobe!

Congrats, winners! Please email me at with your full name and mailing address to claim your prize.

Health News & Views

I love coconut oil, so much, in fact, it’s become a staple in my diet. I use it in a variety of ways from sautéing vegetables to replacing the vegetable oil in my baked goods. Coconut oil is not only versatile in cooking, but it also has some pretty amazing health benefits. And, of course, coconut oil tastes great, so here are three ways to amp up the flavor profile of your meals!

3 Ways to Amp Up Your Meals with Coconut Oil

Question of the Day

Do you like buffalo sauce? If so, what’s your favorite food to put it on?

Some of my favorites: eggs and egg sandwiches, grilled cheese sandwiches, canned tuna, and wings, obviously.



  1. I actually use coconut oil as moisturizer for my face and hands and the ends of my hair. You just warm it up in your hands and it liquifies – it’s truly a miracle product!!

  2. Wow! The plantain blended with Greek yogurt and shredded coconut sounds amazing and looked delicious. I may have to try that. I’m not very creative when it comes to mixing foods so I always love reading about what other people do. Also, thanks for sharing the recipe! They look delicious and healthy. Gotta love when I can eat something healthy with buffalo sauce.

  3. I’m actually not a big fan of buffalo sauce – or barbecue sauce, for that matter (I realize they’re different, but I often get them confused and I just know I don’t like either). As a result, I’ve never gotten into wings or ribs, which I don’t consider a bad thing since neither are good for you. In fact, there’s a wings special 2 nights a week at our favorite neighborhood bar, and I usually just order boneless, sauceless wings (effectively making them chicken nuggets/chicken tenders) with some dipping sauce on the side (usually something akin to ranch dressing).

    However, I do like your idea for roasting cauliflower with some sort of sauce mixture for a little pizzazz! Your pictures look delicious even though I’m not a fan of buffalo sauce 😀

  4. meh, not a fan of buffalo sauce. But your cauliflower looks tasty. I have a smart stick too – I love it. I use it puree/mash cauliflower right in the pot. It’s a super handy tool.

  5. I really loved reading your posts about Hawaii! Travel posts are my absolute favorite since I like to recap myself (which reminds me, I’m overdue on a few haha)

    Welcome back and the cauliflower looks delicious!

  6. I’ve been thinking about trying this cauliflower recipe.. I’d seen it floating around pinterest. I’m working on a homemade ranch dressing recipe.. so once I perfect that we’ll try the cauliflower. We’re vegetarians, so having a wing-alternative would be awesome

  7. Tina, your cauliflower recipe looks delicious! Be a little careful using coconut oil so liberally though. It’s not like other plant-based oils because instead of being mostly mono and poly unsaturated fats, it’s almost entirely saturated fat! There may be some health benefits because it does come from a plant, but the studies are not definitive yet. So just treat it like you would any other saturated fat and use it sparingly!
    Your trip looked amazing too! What a treat!

  8. I LOVE Frank’s Red Hot Sauce as well and pretty much put it on everything. But my absolute favorite is topping it on pizza. 🙂 I use coconut oil as body lotion too. I know weird, but I smell like the beach and it leaves my skin so much softer then those lotions.

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