Category Archives: Vegetarian

Vegetarian Cauliflower Falafels


Yes, I know I have already given you a recipe for Falafels titled “Falafel Love”, but this is a new twist on falafels-beanless falafels!

At my favorite grocery store this week, they had a BOGO (Buy One Get One) special on cauliflower! In my town, cauliflower is pretty expensive compared to some of its friends like broccoli, cabbage, etc. So I grabbed a couple! I knew I wanted to try something a little different with the cauliflower. I thought about soup, casseroles, buffalo style baked…you name it…I thought about it. Then it came to me…I know that when you process cauliflower in the food processor, it takes on a nice crumbly texture…what could I do with this texture? I found a great recipe on I Breath…I’m Hungry (be sure to check out this site). I really liked the way Mellissa added almonds to her mixture for texture, but I knew I needed a little more. I opted to bake mine instead of fry. I actually tried both, but I liked the texture of the baked ones better than the fried. So here is my take on Vegetarian Cauliflower Falafels, and yes, the are gluten free too!

Fresh Cottage Notes:

  • Falafel mixture will seem very wet. That is okay, be careful when shaping…but I promise you they will cook up nicely
  • Be sure to grease the baking sheet prior to placing falafels on it.
  • At the midway point (after 10 minutes) gently flip the falafels. Be very careful, they will still be fragile, but trust me…it can be done!
  • I opted not to put inside a pita because my daughter has gone gluten free…these were delicious topped with cucumber, tomato, feta and avocado slices…and don’t forget the hot sauce.
  • Remember, if you don’t have an ingredient…improvise. If you don’t have green onions…use a yellow. No cilantro…use more parsley, etc. It is okay!


cauliflower collage


Vegetarian Cauliflower Falafels
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Delicious alternative to traditional falafels! You won’t believe these are made with cauliflower.
Recipe type: Vegetarian & Gluten Free
Cuisine: Middle Eastern
Serves: 6

  • 1 Head of Cauliflower, stems removed chopped into florets
  • ¼ cup coarsely ground Almonds (Do not turn into flour)
  • 3 Green Onions, coarsely chopped
  • 1 large Garlic Clove, chopped
  • 1 tablespoon ground Flax Seed
  • 1½ teaspoons ground cumin
  • 1½ teaspoons ground coriander
  • ¾ teaspoon cayenne pepper
  • ¼ cup chopped italian parsley
  • ¼ cup chopped cilantro
  • 2 eggs
  • 1 lemon, juiced
  • 1 teaspoon kosher salt
  • 1½ teaspoons baking powder
  • ⅓ cup gluten free flour
  • Olive oil for sheet pan and for drizzling on patties

  1. In a food processor, pulse the cauliflower until it forms fine crumbles. You may need to do this in batches.
  2. In that same processor, remove the cauliflower and add the almonds. Pulse the almonds until they form a crumbly texture. Do not process to the point that it is almond flour.
  3. Add the cauliflower back to the processor and add green onions, garlic, ground flax, cumin, coriander, cayenne pepper, parsley, cilantro, eggs, lemon juice and salt.
  4. Pulse to combine. You may need to stop the processor and scrape down the sides in order to keep the mixture moving.
  5. The mixture will not be smooth but with have a coarse texture.
  6. Add the baking powder and the flour.
  7. Pulse to combine.
  8. Remove mixture to a mixing bowl, cover with plastic wrap and place in the refrigerator for at least 30 minutes.
  9. Preheat oven to 400 degrees.
  10. Remove mixture from fridge. Line a large sheet pan with parchment or silpat.
  11. Lightly grease the parchment or silpat with olive oil.
  12. Shape mixture into 1½ inch balls. Place on prepared sheet pan. Flatten with hands to form falafel shapes. Lightly drizzle falafels with olive oil.
  13. Bake in the oven for ten minutes, remove from oven. Gently flip the falafels.
  14. Return to oven and bake for 15 minutes longer.
  15. Total cooking time is 25 minutes.


Best Snack Ever!

BestSnackEverIt’s Friday…and I just finished my Yoga Class.

I don’t know about you, but after Yoga, I always feel like having a really healthy snack! This one is my favorite! I guess I just feel guilty putting anything lacking nutritional value in my body. Now that’s not to say that I won’t be indulging later on today…but for now…this does the trick!

  • Greek Yogurt (2% Plain Fage, we all know it is my favorite!)
  • Mixed Berries (Blueberries & Strawberries today)
  • Walnuts
  • Ground Flax Seeds
  • Chia Seeds (Oh yeah, they sure are popular nowadays!)
  • Honey

Happy Friday!


To Your Health Salad


It’s the New Year…So let’s start it off right with a recipe for “To Your Health” Salad!

This salad is my own spin on two salads I absolutely love: The Emerald City Salad, from PCC Natural Markets in Seattle, WA & the Long Life Salad from Phat Bites in Nasheville, TN.

I typically make this salad on the weekend and have it for lunch or a light snack all week long. Give yourself time to cook the quinoa and the lentils and let them cool before adding them to the kale.


The base of this salad is Lacinato Kale, which is a little easier to digest than regular Kale. By now, you should be fully aware of the health benefits of Kale! Add to that quinoa (superfood protein), black beans (protein, thiamin & magnesium), lentils (fiber), walnuts (Omega-3), Sunflower Seeds (Vitamin E), Prunes (Antioxidants), Golden Raisins (Anti-Inflammatory) and Fresh Mangos (Vitamins A , B6 & C) and you have the perfect cold salad that is healthy, delicious and filling!

Get creative and use the kale, lentils, quinoa and black beans as your base then throw in your favorite dried fruits and nuts. If you don’t have time to make your own salad dressing, top with lemon juice and olive oil, or a light store bought version of your favorite vinaigrette. You will not be disappointed with this salad. Be prepared! It makes a lot!

Here are some links for cooking Lentils and Quinoa:


Quinoa - Whole Grains Council

To Your Health Salad
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A protein & vitamin packed salad, perfect for any health nut!
Recipe type: Salad
Cuisine: Vegan
Serves: 8

  • 1 Bunch Lacinato Kale, Chopped
  • 1 Cup of Cooked Quinoa
  • 1 Cup of Cooked Lentils (orange or green)
  • 1 Can of Black Beans (Rinsed & Drained)
  • 1 Cup of Golden Raisins
  • 1 Cup of Dried Prunes, Chopped
  • 1 Cup of Walnuts, Chopped
  • ½ Cup of Unsalted Shelled Sunflower Seeds
  • 1 Fresh Mango, Peeled & Diced
  • Dressing:
  • ½ Cup of Fresh Squeezed Lemon Juice (Juice of 3 Lemons)
  • ½ Cup of a Good Quality Olive Oil
  • ¼ Cup of Rice Wine Vinegar
  • 2 Teaspoons of Sesame Oil
  • 1 Tablespoon of Lemon Zest
  • 3 Tablespoons of Bragg Liquid Aminos (Vegan) or Soy Sauce (Vegetarian)
  • 1 inch Piece of Ginger, Peeled & Chopped
  • Salt & Pepper

  1. To Prepare the Salad:
  2. In a large bowl, combine all the ingredients.
  3. Add dressing.
  4. Toss to combine
  5. To Prepare the Dressing:
  6. Place all ingredients in a blender or Vitamix.
  7. Blend for 1 or 2 minutes or until Ginger has been liquified.
  8. Add salt & pepper to taste.
  9. Pour over salad ingredients.




Pesto & Sharp Cheddar Lasagna


Lasagna is one of those great dishes that can feed a crowd! The simple fact that you can make it in advance, refrigerate and cook when needed, makes it a go to recipe for many working moms or busy parents! In my household, I always ended up making two lasagnas; one vegetarian and one traditional with beef/sausage. I think I have played around with just about every vegetarian lasagna recipe I could find.  This one is a winner for vegetarians or meat lovers! This recipe is adapted and simplified from a Food & Wine recipe. It starts with a simple bechamel sauce that is spruced up with the addition of jarred pesto sauce and a little red pepper flakes. Continue reading

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