Buffalo Cauliflower

Trying something new in the way of plant based eating due to my over-consumption of plant based sensationalism this Covid 19 Memorial Day weekend by the likes of What The Health, The Game Changers and Forks Over Knives. I had always heard of these documentaries but never took the time to see them; and while happy I was able to get that level of awareness, I’m not sure I will 100% follow this lifestyle to a T, as many of the sensationalized claims have been debunked. As with all things, I tread responsibly and in moderation.

It’s unfortunate that the (meat) industry is what it is in many areas, and me deciding to make a change to go plant-based exclusively isn’t going to put a dent into the damage already caused by this industry on an agricultural level.

Healthwise, yes there is some truth to the sensationalized claims as most people have over consumed and abused meat to the point of disease, but the total absence of animal protein can arguably have its disadvantages. However a more balanced and inclusive plant-based diet can be of great benefit; And with that mindset, here’s a first shot at a plant based recipe I tried. It’s so good that the entire bunch was consumed in one setting.

Warning – While this recipe is still being perfected, I’m encouraging you to start with this as a base and modify it as you see fit. I personally would’ve preferred it just a bit crispier.

Conscious naked eating. Stay healthy. Enjoy!


• Cauliflower florets, 1 head

• 3/4 cup flour (I mixed 1/2c flour + 1/4 tapioca starch)

• 1 tsp paprika

• 1 tsp onion powder

• 1 tsp garlic powder

• 1 tsp cayenne pepper

• 1 tsp salt

• 3/4 cup butter milk (or plant based beverage + 1 tbsp apple cider vinegar)

• 2 tbsp melted butter (or coconut oil)

• 1/3 c buffalo sauce (i.e. Franks)


• preheat oven 375/400

• line 1-2 baking sheets with parchment paper

• Combined spices, and flour

• Add in liquid til batter is formed

• Place on baking sheets and bake 20 mins on each side

• Separately make the buffalo sauce by combining buffalo sauce + butter (or coconut oil)

• Toss cooked cauliflower with sauce

• Place in air fryer at 350 shaking periodically until desired crispiness


How can one not love the essence of a good wing? From hot to buffalo to lemon pepper to barbecue + all cooking methods in between from baked, to deep fried with breading to deep fried without breading, to grilled and finally the subject of this article – AIR FRIED! The new kid on the block.

Those of you that have been following our posts know that we’re not big on measuring exact amounts because we like to give you the freedom of seasoning to your own taste liking. This is especially in the case of non-baked foods. This being one of them.

Lets start with the main ingredient – WINGS! In this recipe we started with a package of cleaned organic wings from Costco (roughly 12 pieces mixed both drums + flats as separate pieces). Pat dry wings and season.


The basic seasoning used here is garlic + onion powder, blk + red pepper, salt of choice + paprika.


In a small squeeze bottle, mix half yellow mustard and half pickle juice. Then coat the seasoned wings with the mustard mixture, gently combine til fully covered. Put in fridge and let marinate (ideally overnight but), at least a couple of hours.


In a separate bowl mix the the ingredients for the batter. Even amounts of the following will do (again not measuring anything): flour of choice, tapioca starch, generic fish fry mix or plain cornmeal into a medium ziplock. Add marinaded room temperature wings to the bag in thirds to effectively coat.

Remove coated wings from ziplock and place on a flat plate. Spray tops with avocado oil and gently place oiled side down on parchment-lined air fryer – not stacking them. When all wings are in fryer (oiled-side down), spray tops with oil and cook.


Cooking time and temps may vary per air fryer. We cooked these at 350-400 degrees for a total of 25 mins total (carefully turning halfway through). Monitor and discontinue cooking when wings are at the desired crispness.