Cauli Rock Cakes with Avocado-Tomato Salsa

29 September 2015

With Banting being all the rage in South Africa, cauliflower has certainly become the new “it “vegetable. From caul-pizza and cauli-wraps, to cauli-mash and cauli-rice, I think cauliflower has certainly proven to be a very versatile ingredient. So here is yet another amazing and delicious way to incorporate cauliflower into your daily diet. Cauliflower is absolutely wonderful for reducing and preventing inflammation, so go on eat up!


Serves 4 | Ready in 40 mins

Ingredients for Cauli Rock Cakes

1 head cauliflower – cut up into small pieces

2 eggs – whisked

2 tbsp. almond flour

1 tbsp. coconut milk

1 green pepper – finely diced

2 large tomatoes – diced

1 tbsp. coconut oil

1 tsp. dried oregano

½  tsp. dried thyme

1 tsp. dried rosemary

½ tsp. prink crystal salt

1 tsp. baking powder

Almond flour for dusting

Ingredients for Tomato-Avo Salsa

2 large tomatoes – cut into chunks

¼ red onion - chopped

2 avocados – skins and pips removed

1 tbsp. extra virgin olive oil

2 tbsp. tahini

1 tsp. crushed garlic

1 tbsp. fresh lemon juice

Pink crystal salt to taste

2 tsp. za’taar


Preheat Oven to 180⁰C

Step 1:

Place cauliflower pieces in food processor and blend until fine rice like consistency forms – you may need to do one or two loads depending on the size of your food processor. Be careful not to overfill – rather do small loads at a time.

Step 2:

Once all cauliflower has been processed, place in the centre of a dry tea cloth. Bring edges of the tea cloth together to create a bag, then squeeze gently over kitchen sink to remove excess moisture from cauliflower.

Step 3:

Add cauliflower to large mixing bowl, together with remaining ingredients and stir thoroughly until all ingredients are thoroughly combined.

Step 4:

Cover large baking sheet with tinfoil and lightly grease with olive/coconut oil cooking spray. Sprinkle a little almond flour over baking sheet – this will prevent sticking. 

Step 5:

Dust hands with almond four and take small spoonfuls of mixture and use the palms of your hands to create medium sized balls. Mixture will be sticky so keep dusting hands with almond flour to prevent it from sticking to your hands. Lay each rock cake on baking sheet.

Step 6:

Place rock cakes in oven and bake for 20 minutes at 180⁰C until golden brown. Once cooked through, remove from oven and set aside.

Step 7: Prepare tomato-avo dip

Place all in ingredients for salsa in food processor and blend thoroughly for 1-2 mins until thick salsa forms. Remove from blender and add to serving dish.


Serving suggestion: Enjoy Cauli Rock Cakes as a main dish with generous spoonfuls of tomato-avo salsa, or as a side dish to accompany your favourite protein.

Yours in Health Always,




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