Herbed Cauliflower Fritters

People are always talking about the importance of eating our greens. And while greens are certainly some of the most nutrient-dense vegetables around, we should also not forget to eat our “whites”—more specifically, sulfurous whites like the alliums (onions, garlic, leeks) and brassicas (cauliflower).

As a member of the cruciferous vegetable family, cauliflower has a similar nutritional profile to its close cousins, broccoli and cabbage. Sulfur-rich vegetables, such as cauliflower, play a key role in assuring we get enough of this vital mineral. Crucial for healthy skin, strong hair, and nails, sulfur also aids in regeneration of joint cartilage and increases our capacity to detoxify toxic compounds.

These crispy fritters are almost as versatile as they are delicious. Great as a light lunch or dinner, the fritters make a superb addition to a delectable breakfast spread and are particularly heavenly topped with a soft-poached egg. They also provide an unconventional accompaniment to a more substantial main course, and make fantastic appetizers topped with smoked salmon and crème fraiche. An added bonus is that they are fairly kid-friendly, and have even been known to create a few converts out of those who normally dislike cauliflower. Here they’re complemented by a cool, garlicky, mint yogurt, which accents them perfectly.


Makes approximately 24 fritters
1 medium head cauliflower, broken into florets, about 6 cups total
3 green onions, sliced
1/4 cup chopped parsley
2 tablespoons chopped dill
3 large eggs, lightly beaten
1/4 cup fresh breadcrumbs or almond meal
1/8 teaspoon nutmeg
1 teaspoon salt
1/4 teaspoon pepper
Butter or olive oil, for frying
Optional: 1/2 cup grated or crumbled cheese (good choices are feta, Parmesan, and Romano)

Yogurt Sauce
1 cup yogurt
1 clove garlic, minced
2 tablespoons chopped mint or dill
2 tablespoons olive oil
Salt and pepper to taste


1. Combine all ingredients for yogurt sauce, and set aside in refrigerator.

2. Place cauliflower in the bowl of a food processor and pulse until finely chopped. Transfer to a mixing bowl. Add chopped herbs, eggs, breadcrumbs/almond meal, nutmeg, and salt and pepper, as well as optional cheese, if using. Combine thoroughly. Let sit for 5 minutes for ingredients to bind.

3. Heat about 1/2 tablespoon of butter or olive oil in a large, shallow pan until quite hot. Working in batches of 6 to 8, drop heaping tablespoons of batter into the pan, using a spoon or your hands. Pat gently to flatten, making small pancakes about 2–3 inches in diameter. Fry until golden brown on one side, then carefully flip over and cook the other side to golden brown. Transfer to a paper towel-lined plate or rack, and keep warm in a 200 F oven while you complete the remaining fritters.

4. Serve fritters with yogurt sauce.

For another delicious recipe using cauliflower, as well as many other healthy recipes, take a look at the book Internal Bliss.


To choose your organically grown and fresh ingredients wisely, use the following criteria:
·chemical-  and hormone-free meat
·wild-caught fish
·pastured-raised, organic eggs
·whole, unrefined grains
·virgin, unrefined, first-press organic oils
·whole-food, unrefined sweeteners
·pure, clean, spring water
·sea salt
·raw and/or cultured milk and cream products

Briana Goodall, CPC

Briana Goodall is Chef and Owner of Green Cuisine Personal Chef Service. Visit her website at www.mygreencuisine.com.

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