Hola friends! Ready for another recipe? I’ve got to tell you…. this is a healthy one. It’s not rich or decadent. But it’s a pretty good, yummy health food option. You may have seen and/or tried “cauliflower wings” before— this is not that. The reality is that most cauliflower wings (while perfectly delicious) are not really that much healthier for you than a chicken wing. They’re still cooked in a fair amount of oil and usually using some kind of preservative laden hot sauce of some sort. Now, I’m not hating on them… if a deep fried cauliflower cooked in hot sauce was in front of me right now, Id TOTALLY eat it. But, like I said, this recipe is not that. This recipe is oil free, low and fat, and really healthy for you. The biggest problem with this recipe is that the first time I made them… I ended dup eating the whole head of cauliflower and my stomach was like, “did you seriously just eat a whole head of cauliflower in one day? Here is some painful gas for you, you idiot.” It was a party. So please note, that you might want to make these for a group of people, your family, or a version of you that has self control around food and reminds your hands and mouth to not overdo it. Cool? Cool.

Also, I find that this recipe tastes best in a food dehydrator. But since I assume most people don’t have a food dehydrator (they’re relative cheap, but take up a lot of space and sort of a uni-tasking tool), I’m sharing a baked version of the recipe. So yeah, I personally think a dehydrator is the way to go, but they’re not terrible in the oven either :)I mostly love how natural the recipe is. Totally falling in the whole food/ whole 30/whatever category. It’s nut and gluten free. Vegan, obviously. Raw vegan, if you dehydrate it. Etc. Also, when I make this for myself, I haven’t been adding salt. I’ve been using the lemon and celery for the sodium taste, but this is because I’m training my taste buds to like less and less salt (hopefully). Do use salt to taste, so it’s not completely tasteless if you use salt on the reg. K? Ok!Want more recipes? I want to share more, but sometimes I struggle to know what what would be best? If you ever see meals, in what Marlowe eats or wherever, just ask! I’m happy to share!Okay, lets go!

You’ll need:
3 plump and sweet tomatoes*
3 stalks of celery
1 big tablespoon of raw tahini 
1 tablespoon lemon juice OR raw apple cider vinegar
2 cloves of garlic
1 spicy pepper (I used a cayenne pepper, but a jalapeño, serrano, or habanero would be good too! Do it to your spice level preference! And this is obviously completely optional as well. I do a pepper free batch for Marlowe)
1 head of cauliflower
salt and pepper to taste*please make sure your tomatoes are sweet and not watery! when done with sweet tomatoes this recipe is extra delicious. The last time I made this the tomatoes were depressingly watery and the sauce came out super bland. Bland is not fun, duh.

high speed blender
parchment paper
dehydrator OR oven with baking tray(s)

How to:
-if using oven, preheat oven to 350
-blend all ingredients except cauliflower in a high speed blender, make sure to add salt + pepper to taste and pour into a bowl
-lay out parchment paper on baking tray or on dehydrator trays
-start cutting up cauliflower into bite sized pieces
-dip each piece into blended sauce, coating well and lay onto parchment paper-ed trays.
-play in oven and cook for about 30 minutes until lightly crispy OR cook in dehydrator for approximately 3 hours— just open it up and check them out, they’ll be warm, and crisp when done 🙂
– eat as is, serve as a side option, or top with on salad for a warm, but raw treat 🙂

This is the no oil version of course. You can add oil to make sure they crisp up even more. But I’ve been attempting no oil, low salt cooking lately— you know, the whole frutarian thing. I mean, really, I should or could be completely raw, but I’m still eating cooked food for at least my last meal of the day. But yeah, avoiding cooking with oils and reaaaaaallly (painfully) trying to lesson my salt intake. It’s hard! But of course, add some oil to the mix if you feel so inclined. They will crisp up more for ya 😉

And voila, on a salad. This was just a bed of greens, green onion, a tiny bit of leftover carrot ginger dressing, and the cauliflower of course 🙂 Easy peasy.

Alright friends! I hope you have an amazing week ahead of you. I’m ridiculously busy, but it should be a good week! And of course, don’t forget, if you want specific recipes, just ask. 🙂



  1. that looks delicious!! Can you share again why you're not eating oil/salt? i was under the impression high quality oils give your body needed healthy fats. and we still need some sodium, right? obviously it's your choice, just curious about the nutritional reasoning behind it 🙂

    • totally! so right now I'm following the 801010 not completely raw (I love hot food) but at least 50-70% raw. so the diet is broken up 80% carb 10% fat and 10% protein. there are a lot of foods that springily do have fats in them– like fruit. so it's hard to keep the fat calorie intake under 10% when you're eating oils– since things like oil make up a high percentage of your calories. I'm still getting fat– like, I ate way over the 10% limit yesterday with my avocado and coconut intake. But right now I'm getting my fats mostly from avocado, coconut, and seeds (since my body hates nuts now). On 801010 most people avoid salt completely. I love sea salt and himilyan salt tho.. so I'm just trying to minis as much as I can… very slowly. But I also eat a lot of celery (gag, I hate it) and tonsssss of seaweed, both are high in sodium! Have you ever had a full celery juice? I was doing that every morning fora while (got lazy) but holy hell it would make me feel dehydrated from how much sodium is in it!)

      Also, in general, If it's a raw pressed, unheated oil its obviously MUCH healthier than the highly processed stuff– but I'm straying away from cooking with oils as much as I can. This obviously goes out the window when I'm eating out though. Balance and moderation!

      totally recommend reading the book if you're into nutrition and health at all. its super fascinating, even if you don't intend to do the diet completely or at all 🙂 http://amzn.to/2k1qdk7

      ALSO, I wrote two posts more on my diet and more on this stuff, if you want to read it 🙂


    • that makes sense!! thank you. Wow, I wouldn't have guessed celery is high in sodium….!

  2. Feeling super inspired to eat better thanks to you, your blog, your book, your energy. Taking notes about this one! Thank you : )