I want to share with you my awesome version of Buffalo Ranch “Chicken Wings” that are not only low fat, raw and vegan but also juicy due to my secret technique!  To go along with the wings, enjoy my simple low fat raw Caesar Salad recipe to also use as a dipping sauce!

I’ve experimented with many variations on this recipe and this is my all-time favorite.  My entire family loves it!  In fact, I’ve never served it to ANYONE that didn’t love it!   Here’s the recipe!

Buffalo Ranch Wings and Caesar Salad
Serves (1 banana commander or 2-3 normal humans)

1 Cauliflower (1 lb 460 g)


Chop up your cauliflower into pieces that are about the size of one or two bites.  Arrange the pieces on a cookie sheet and place in the freezer.  Freeze overnight.

Buffalo Ranch sauce

2 zucchini (.5 lb / 230 g)
2 roma tomato (.5 lb / 230 g)
Juice from 1/2 lemon (.25 lb / 150 g – 1/8 cup)
1/13 cup buffalo spice mix ( 1 tsp cumin, 1 tsp chili powder, 1 tsp paprika, 1 tsp ground mustard, cayenne to taste)
1/8 cup pumpkin seeds (.037 lb / 17 g)
1/3 cup sun dried tomato (.044 / 20 g)
2  medjule dates (.11 lb / 50 g)
tbsp dill (3.1 g)
1/2 tbsp parsley (1.9 g)
green onions 2 (.06 lb / 27 g)


Peel the zucchini then rough chop the zucchini and tomatoes.  Place the zucchini, tomatoes, pumpkin seeds, sun dried tomato, dates and lemon juice in your blender.  Blend it up….(My vitamix makes easy work of this recipe!)  Chop up the green onions then add to the blended mixture along with the parsley and dill.

Place your frozen cauliflower in a bowl, pour the blended sauce over the cauliflower and stir to coat.

Arrange the cauliflower in a single layer on your dehydrator sheet.  Set the dehydrator to 130 for the first 30 minutes just to dry out the surface a bit and then decrease the temperature to about 119.  Check the cauliflower after about 5 hours.  Flip and rotate the cauliflower to make sure all of the pieces are evenly dehydrated.  Let that finish up while you make your salad and dressing/dip.

Caesar Dressing
Makes 3 cups

Juice of 1.5 lemon (.75 lb / 450 g –  3/8 cup)
1 clove garlic (.01 lb / 6 g)
2 Zucchini (.5 lb / 230 g)
1 yellow tomato (.25 g / 115 g)
1/10 th – 1/16 th cup dulse
2 medjule dates (.11 lb / 50 g)
1/4 cup hemp hearts (.09 lb / 40 g)
1/2 – 1 tsp mustard seeds

Peel the zucchini then rough chop the zucchini and tomato.  Place the tomato, zucchini, garlic, dates, hemp hearts and half of the lemon juice into the blender.  Blend smooth.  Add the mustard seeds and a little more lemon juice.  Blend smooth.  Finally, blend in the dulse.  Add any additional lemon juice to taste.  Chop 2 heads of romaine lettuce and use the caesar dressing to top your salad and for dipping your “wings”!


I really hope you love these raw vegan chicken wings and would love to hear if you try this recipe and what you think!!

Wishing you Much