A Healthy Lunch with Crave-able Flavors

buffalo cauliflower wrap
Packed with decadent flavor and healthy vegetables

Here’s how Blue Apron Chef Jessica Goodman makes a healthy, satisfying lunch. 

This Buffalo Cauliflower Wrap with Avocado Ranch is inspired by my favorite indulgent dish: Fried Buffalo Chicken Sandwiches. I am always craving these flavors, so I found a healthier way to enjoy my favorite food while getting a good portion of veggies in for the day.

The wrap is tangy, creamy, and hits all the crave-able flavors I want with a healthier approach. It’s balanced with hot sauce for spice, Worcestershire for umami, and date syrup for a little sweetness. The creamy avocado-greek yogurt provides the perfect counterpoint to the spicy cauliflower and adds a feeling of creamy indulgence. 

Buffalo Cauliflower Wrap

Serving size:  2 Servings  

Estimated Cook Time: 30 minutes  

  • Cauliflower, 1 head  
  • Melted Butter, ½ tablespoon
  • Hot Sauce, 1.5 tablespoons
  • Worcestershire Sauce, ½ tsp
  • Date Syrup, ½ tsp
  • Garlic Powder, 1 tsp
  • Onion Powder, 1 tsp 
  • Spinach or Whole Wheat Wrap, 2 each 
  • Avocado, 1 each
  • Greek Yogurt, ½ cup 
  • Lemon, 1 each 
  • Lettuce, 1 small head 
  • Carrot, 1 each 

1. Roast the cauliflower: 

Preheat the oven to 450 degrees. Wash and dry the fresh produce. Cut the cauliflower into small florets.  Place the cauliflower on a sheet pan; drizzle with olive oil and season with salt and pepper. Roast for 22 to 24 minutes. Transfer to the bowl of sauce and toss to combine. 

2. Prepare the remaining ingredients: 

Wash and dry the fresh produce. Thinly slice the lettuce. Peel the carrot and cut into ¼ inch pieces lengthwise. Quarter and deseed the lemon. In a large bowl, combine the melted butter, hot sauce, worcestershire sauce, date syrup, half of the garlic powder and half of the onion powder. Taste, then season with salt and pepper if desired. 

3. Make the Avocado-Ranch

Meanwhile, To a blender or food processor add the greek yogurt, avocado, the juice of 2 lemon wedges, the remaining garlic and onion powder, and 2 tablespoons of water. Season with salt and pepper and blend until smooth adding an additional teaspoon of water at a time to get your desired consistency. Transfer to a bowl. 

4. Finish & serve your dish: 

Combine the cut lettuce and carrots in a bowl; drizzle with olive oil and season with salt and pepper. Place your wrap on a work surface. Spread a thin layer of the avocado-ranch on the middle of the wrap. Place 1 to 2 tablespoons of dressed cauliflower in a line ¾ down on the wrap leaving 1 inch on both sides of the wrap. Top with 1 to 2 tablespoons of the seasoned lettuce and carrots. Fold the wrap starting at the bottom and tucking in the corners as you roll. Place a toothpick on each end of the wrap if desired and cut in half. Serve with the remaining avocado-ranch dressing

Enjoy this healthy lunch, and let Blue Apron handle dinner. Our Wellness menu is designed with holistic health in mind. Look for meals with the “Wellness” badge to find these feel-good options. 

Take on a Challenge: Make Pasta al Limone

While stuck at home, Blue Apron’s Head Chef John Adler turned to an old favorite recipe. Keep reading for Chef John’s advice on how to master this occasionally tricky dish: Pasta al Limone.

pasta al limone

The thing that I love the most about this Pasta al Limone recipe is its deceptive simplicity. It’s just 5 familiar ingredients, but it can be tricky to pull them together into an elegant “simple” sauce. 

This dish is a Neopolitan classic, and there are dozens of versions. This is the Franny’s version, and in my unbiased opinion, it’s easily the best. During my time as the Head Chef at Franny’s, I had a list of customers I had to notify when this was coming back on the menu. The Meyer Lemon Spaghetti, in particular, had a dedicated fanbase. 

Franny’s Pasta al Limone

The mise en place is easy: 1 pound of dried pasta, 4 oz butter, 1/2 cup grated parm, zest and juice of 3 lemons, separated (if you can do this with meyer lemons it’s a whole different ball game), good olive oil, salt and pepper. 

pasta al limone ingredients
Pasta al limone ingredients

The secret, as they say, is in the sauce. Better stated, it’s in how you build the sauce. 

You begin as you would for cacio e pepe, by toasting freshly cracked pepper in a dry pan over medium-low heat. The key here is the aroma; you want to unlock the fruity aromas that are bound up deep within all dried spices. 

When the pepper begins to smell floral and complex, you’re there. Add 1/2 cup tap water and turn off the heat.

Cook your pasta in heavily salted water. I favor long noodles here, mainly because this entire dish is an aromatic experience. When you slurp up long noodles, you get more of that. Cooking time will vary based on your noodle selection, but be sure to leave the noodles al dente so that you can finish them in the sauce. 

When the pasta is one minute away from being done, take out 3/4 cup water and pour 1/2 cup of it over the zest. This activates the zest, and also keeps it from clumping up in the pan.

Drain the pasta and add it to the pan of pepper water. Turn the heat to medium.

Add your zest, butter, a few more cracks of paper, and a medium *glug* of oil to the pan of noodles. Stir constantly until it is glazed. If it starts to break, add a few drops of the reserved pasta water to bring it back together.

Add the parm and stir to incorporate. 

Turn off the heat and add in the lemon juice. Stir until fully incorporated and the pasta looks light and creamy. 

Divide between bowls (serves 2 in times of emotional eating, 3 if feeling reasonable, or 4 as a mid course) and finish with another drizzle of oil.