Buffalo Cauliflower Wings with Avo Ranch Dipping Sauce: Easy Affordable Raw Food Recipe

Ahhhhh …. the spicy, sweet, kinda greasy goodness of buffalo wings done up raw style. Tastes great, but is good for you, too!
You’ll need a good sized head of cauliflower!

And some spices

Buffalo Cauliflower Wings
serves 2 ~ $2.70 per serving
  • 1 head cauliflower ($2.00)
  • 12 dates, softened in water for 30 minutes ($1.20)
  • 1/4 cup sun dried tomatoes ($1.00)
  • 1 cup chopped fresh tomato ($.90)
  • 1 tablespoon chili powder ($.10)
  • 2 tablespoons olive oil ($.20)
  • 2 teaspoons garlic powder
  •  2 teaspoons onion powder
  • 1/4 to 1 teaspoon cayenne 


  1. Rinse the head of cauliflower and chop into florets. Pat dry well until there is little to no moisture left on them.
  2. In a small, bullet type blender, process the remaining ingredients until very smooth. Pour over the cauliflower and toss until well coated. 
  3. Place on a lined sheet in the dehydrator and dry at 118 degrees for about two hours until the buffalo sauce is thickened and the cauliflower has softened. 
  4. Serve with Avo Ranch Dipping Sauce/Dressing
Avo Ranch Dipping Sauce/Dressing
makes about 1 1/3 cup ~ $1.60
  • 1 avocado ($1.20)
  • 1/2 cup water
  • 2 tablespoons lemon juice ($.40)
  • 1 clove garlic
  • 1 tablespoon chopped onion
  • 1 teaspoon parsley flakes
  • 2 teaspoons dried dill
  • 3/4 teaspoon salt
  1. In a small bullet type blender process the avocado, water, and lemon juice until very smooth. Add the remaining ingredients and pulse a few times until well blended.

Yes. it’s that easy.

My favorite way to eat these cauliflower buffalo wings is in a salad. I add the cauliflower “wings” to the top of some tossed arugula or baby greens and add the Avocado Ranch Sauce.

Gardening pics …

So meanwhile, meteorological summer is upon us. The garden has gotten to a slow start, but things are growing!

Arugula is super easy to grow and this was planted late, just a couple weeks ago. It’s already big enough to use in salads.

Arugula is one of the healthiest plants around, rivaling even kale for being super nutrient dense.

 Zucchini and other summer squashes are also easy to grow, prolific, and will provide lots of delicious squash noodles!

Broccoli florets can easily be frozen for use later in the year. Just wash, pat dry, place in freezer bags or container and freeze for up to several months. Not only that, but broccoli leaves are excellent juiced!

Nutrition FYI: Broccoli can prevent arthritis, reduce the risk of breast and other cancers, is high in vitamin C and other vitamins and minerals, and an extract can reduce UV damage when applied directly to the skin.

I predict this baby kale is going to grow up to be kale chips!

I always hope for ripe tomatoes on my June 25th birthday. I’m cautiously optimistic.

This is a little corner of my world. How are things going in yours?

14 Responses

  1. I am totally envious of your garden.. but at least I could try to make this delicious cauliflower. Thank you for sharing! 🙂

  2. Unknown says:

    Your garden is amazing!
    But prices are so much higher for me than your recipes list- non organic califlower is about $5 a head, and avocados usually $2.50

  3. I LOVE that idea!
    However I am wondering, could this work in a regular oven, too?
    I don't own a dehydrator. 🙁

  4. Anonymous says:

    That is a really nice size garden. Wish I could garden like that. I'm a container gardener, and I kept things real simple this year. Four different tomato plants, which are doing great, and two bell pepper plants that aren't doing anything but growing more leaves. No blossoms, so no bell peppers.

  5. Kompucer says:

    Thanks for sharing.

  6. Thanks for sharing Recipe this food

  7. yola says:

    Creative dish.