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Pure Fuel Recipes: Cauliflower and Feta Salad

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If you’re trying to tone and trim, salads are a great choice. But in the cold winter months, they’re not the most tempting. This cauliflower hearty salad uses cauliflower as a base instead of the traditional greens. Lightly cooked and finely chopped, it has a taste and texture similar to rice or couscous. With fiber-full beans and peas and healthy fats from the nuts, this is a salad that will actually last. For a vegan version, use black olives instead of feta. Cook a batch of this for lunch for the week, as it will last a few days in the fridge without getting soggy. (Recipe adapted from Green Kitchen Stories).


  • 1 heat cauliflower, in florets
  • 2 cups arugula
  • ½ cup pumpkin seeds or almonds, toasted
  • 1 ½ cups frozen peas, defrosted
  • 1 ½ cups cooked chickpeas (or 1 14-ounce can, drained and rinsed)
  • ¾ cup crumbled feta cheese
  • Juice of 1 lemon
  • 1 tablespoon extra-virgin olive oil

Bring a pot of water to a boil. Finely chop the cauliflower in a food processor until it forms a rice or couscous-like texture. Alternatively, you can chop it by hand (it will just take longer). Place the cauliflower in the boiling water and cook about 2-3 minutes, then drain and set aside.

Chop the arugula and add it to a large serving bowl. Add the seeds/nuts, peas, chickpeas, and feta. Add the cauliflower and toss to combine. Squeeze the lemon juice over the top, drizzle in the olive oil and season with salt and pepper. Toss again to combine then serve.

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Rachael Hartley is a Columbia, SC based private practice dietitian and food & wellness blogger at Avocado A Day Nutrition. She helps men and women lose weight and improve their physical and mental health and wellbeing with a whole foods based approach to nutrition. She is available for nutrition coaching and meal planning throughout the US via telephone and Skype.


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