Plant Based Documentaries Inspire Change + Buffalo Cauliflower Wings

buffalo cauliflower wings

Plant based documentaries inspired change in our Meal Plan subscriber, Meghan Folger. After a family loss to pancreatic cancer and watching documentaries like The Game Changers, Meghan and her husband were determined to make a change.

“If we could reduce our chances of getting cancer…by eating more plants, why would we not do that?”

Meghan Folger

How plant based documentaries inspire change (video chat)

What you’ll walk away with after watching today’s chat:

  • You can give up cheese and not feel deprived!
  • Which plant based documentaries inspired Meghan and her husband.
  • Whole food plant based eating helps support your health even if you don’t have a lot of weight to lose.
  • You don’t have to feel fatigued, bloated, or shitty every day.
  • Eating for your health can be delicious and satisfying.
  • Cooking without oil is easier than you think and you won’t even miss it.
  • A whole food plant based diet can help regulate your hormones and support menstrual health.
plant based documentaries inspire change meghan folger

Note from Meghan:

I have always been one of those people who never gave much thought to what I was eating. 

I’d always been blessed with good health and a good metabolism so if it tasted good, I ate it and didn’t give much thought to the nutritional value of my food. 

Like so many others, it took tragedy to bring about change. 

After losing his twin brother to pancreatic cancer in January 2020 at age 48, my husband decided he wanted to make some significant changes. We watched [several] plant based documentaries, decided to cut out meat and dairy, and started researching what our next steps were. 

The more I learned about a whole food plant based diet, the more convinced I was that this was the change we needed to make.

And then I found Clean Food Dirty Girl. I joined the Facebook group and was amazed at the community that had been created. The atmosphere was so welcoming and supportive, and OMG the food…how could anyone look at all those food pics and NOT want to try every single recipe!? 

After a couple months, I finally subscribed to the Meal Plans and, much to my surprise, I found that cooking this food gave me something positive to focus on throughout all of the uncertainty of COVID-19. While the world seemed to literally be falling apart around us, at least we had delicious food to eat and the peace of mind that we were doing something good for our health. 

We haven’t been perfect but I have no doubt we would have reverted to our old SAD (Standard American Diet) ways had it not been for the Meal Plans and CFDG. 

Huge thanks to Molly and the rest of #TeamDirty for everything you do…I can honestly say being part of this community has changed our lives!

Closed captioning available.

It was such a pleasure talking with you, Meghan. Thank you for allowing us to be part of your transition to a whole food plant based way of eating and living. Many people discover us after watching plant based documentaries. You are so inspiring and we love having you in our amazing community!

buffalo cauliflower wings

Buffalo Cauliflower Wings

Makes 6 cups
Author: Molly Patrick


Cauliflower Wings

  • 6 cups cauliflower, cut into bite-sized florets (about 1 medium-sized head / 600 g)
  • 4 slices sprouted-grain bread, toasted and cut into quarters
  • cups unsweetened coconut flakes/shreds (95 g)
  • ¾ cup water (180 ml)
  • ½ cup whole wheat flour (75 g)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon salt
  • ¼ teaspoon black pepper (about 10 turns)

Creamy Buffalo Sauce (makes about 1 cup)

  • ¼ cup raw cashews, soaked in water for 10 minutes (35 g)
  • ½ cup hot sauce (120 ml / see below for notes on spice level)
  • ¼ cup unsweetened, non-dairy milk (60 ml)
  • 1 tablespoon apple cider vinegar
  • ½ tablespoon 100% pure maple syrup
  • 1 teaspoon vegan Worcestershire sauce
  • ½ teaspoon garlic powder
  • ¼ teaspoon smoked paprika

For serving (optional)

  • carrot sticks
  • celery sticks
  • cucumber slices
  • Cashew Ranch (see notes for recipe)


First, get your cauliflower roasting

  • Preheat oven to 425°F (220°C). Line 2 baking sheets with parchment paper or silicone baking mats. Chop your cauliflower and place in a bowl. Set aside for now.
  • Toast the bread and then cut each piece into quarters. Place the bread in your food processor, along with the coconut. Process for about 30 seconds, until you have crumbs and then transfer to a small bowl and set aside.
  • In another small bowl, whisk together the water, whole wheat flour, garlic powder, onion powder, smoked paprika, salt, and black pepper.
  • Place all three bowls in a line, starting with the cauliflower and ending with the bread crumbs. Place the baking sheets next to the bread crumbs.
  • Pick up one cauliflower floret at a time by the stem and dip it in the wet mixture. Allow any excess liquid to drip off, then dip it in the bread crumb mixture and place it on the baking sheet. Continue until all the florets have been breaded.
  • Bake for 15 minutes then move the top baking sheet to the bottom oven rack and the bottom baking sheet to the top oven rack for even cooking. Bake for an additional 8-10 minutes, until the breading is crispy and browned and the cauliflower is tender.

Now get your sauce blended up

  • Drain the cashews and discard the soaking water. Place the cashews in your blender along with the rest of the ingredients.
  • Blend until perfectly smooth and creamy.

Let's eat!

  • Place however many cauliflower wings you want onto your plate, drizzle with buffalo sauce, then toss to coat. Serve your wings with carrot and celery sticks, cucumber slices and some Cashew Ranch for dipping.


If you don’t like spicy or want your sauce less spicy than traditional Buffalo wing sauce, here are two options:
  • Not spicy: Replace the hot sauce with jarred roasted red bell peppers, drained. Follow all other directions as stated above.
  • Half as spicy: Replace half of the hot sauce with jarred roasted red bell peppers, drained. Follow all other directions as stated above.

We really like this Cashew Ranch dressing for dipping.

Wishing you a happy week. May it be filled with filling your body with the fuel it thrives on. If you’re looking for plant based documentaries or other resources to explore this lifestyle, read this post next


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Our Sweary Saturday Love Letters are written by our ex-boozer, ex-smoker, plant-loving co-founder, Molly Patrick.


  1. Denise on August 28, 2021 at 3:39 pm

    I liked the video comment about the unexpected health benefits. I haven’t had a sinus infection since giving up dairy. I had major allergy issues All the time and was constantly on antibiotics and other medications. I thought that that was just how it was. I still have allergies and take minor meds for them but no sinus infections. I can feel one possibly coming on, sometimes, once in a Great while and I can deal with them using a netti pot. That’s it. So simple now. Thankyou.

    • Julia W on August 30, 2021 at 10:06 am


      I want to second your comment. I have had that exact same experience, just like you said. I’m amazed how often I used to get sick.

  2. Elisabeth on September 17, 2021 at 5:06 am

    The video interview was very inspiring! I have fallen out of eating plant based, and I eat lots of cheese and dairy and don’t really feel too good. So now I want to get back to eating plant based again, and looking for my why. The comment about not having sinus infections are very interesting, as I have had blocked sinues for about three weeks now. I’m going to try the cauliflower recipe and the free simple meal plan for the next week! Thanks for posting this!

  3. Karli Lomax on October 12, 2021 at 9:35 am

    5 stars
    This recipe was so easy and the results were insanely delicious! Definitely a keeper- thank you!

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