Sunshine Falafel Burgers with Spicy Lime Tahini Sauce

Quick, easy and delicious. You’ll love these Sunshine Falafel Burgers with Spicy Lime Tahini Sauce!

Tahini Sauce

Last night my friend Jodi came over to chat about how she just watched Forks Over Knives – a great documentary about food and health and it’s now on Netflix!

This led to a chat about cow and goat foods; specifically about casein, the protein found in dairy/cow’s milk. Casein is the main animal protein discussed in the China Study in relation to cancer growth, heart disease and a whole other host of diseases.  

Dr Colin Campbell believes the majority of these diseases are caused by the Western diet of animal foods.

But what about goat’s milk? Is it as harmful as cow’s milk?

Hemp Milk

Hemp Milk

I did some research about goat milk I found an interesting write up on it on the World’s Healthiest Foods. A website I trust when it comes to most nutrition info.

According to WHF, the greatest benefit of goat’s milk is that some people that can’t tolerate cow’s milk are able to drink goat’s milk without any problems. It’s not clear from scientific research studies exactly why some people can better tolerate goat’s milk. Some initial studies suggested that specific proteins known to cause allergic reactions may have been present in cow’s milk in significant quantities aren’t there in goat’s milk.

I take this to mean that there’s some form of casein in goat milk but not at the same levels as cow milk.

I went further to look up additional information on dairy allergies/intolerance and found that, according to WHF, people who have full-fledged dairy allergies that initiate an autoimmune response are typically caused by casein which is the dairy protein.

Dairy intolerance being caused by the milk sugar which is lactose. They may not have enough of the enzyme called lactase to break this sugar down and this can cause uncomfortable bloating, flatulence and other unpleasant things.

If an allergy or intolerance is present, then one must be careful about eating processed foods as well! Look at this table where they show other foods that might contain hidden casein.

cashew cheese 400dpi

Processed foods that may contain casein:

Bakery glazes
Breath mints
Coffee whiteners
Fortified cereals
High-protein beverage powders
Ice cream
Infant formulas
Nutrition bars
Processed meats
Salad dressings
Whipped toppings


After doing my research, I’ve decided to cut cow’s milk completely.  

As Jodi and I were chatting, a couple at yoga started commenting on how ridiculous this all is.  I found myself apologizing for/defending my choice. After class I thought about it more. I need to stop apologizing. When I started cutting most animal foods out I decided to take one day at a time and not take an all or nothing approach. So far it’s been a wonderful experience.

I’ve made an exception of the occasional honey, chocolate, fish and goat cheese. In fact, I did splurge on some goat milk feta with olive oil, basil and garlic from Sharon from Terks Goat Farm at the St Augustine Farmers Market and it is delicious. But, going forward, I think I might start cutting back on these even more too. As more and more research emerges about the negative impacts of consuming animal foods, the choice becomes clearer.

In fact, the plant foods have been so tasty, I haven’t wanted to eat meats and cheeses. No one really seems to believe me, especially about the cheese, but it’s true!

I promise, you can make plant based foods taste so delicious on their own with just a little desire, planning and creativity. I love chickpeas smashed with seasonings, I love roasted veggies, I love nut and nut butters and I love coconut-banana-chocolate Ice Cake and I love these Sunshine Falafel Burgers with Spicy Lime Tahini Sauce…..they’re the perfect convenience food for those of us that need a quick fix!

I liked mine wrapped in lettuce but feel free to try it out with a whole wheat or gluten free bun. It’s so much fun to experiment and play with recipes and variations. If you don’t consider yourself a great cook but want to try out the plant based diet this is a great way to start. Roast yourself up a couple trays of veggies and grab some burgers and you’ll be on your way in no time!


Sunshine Falafel Burgers with Spicy Lime Tahini Sauce
Tahini Sauce inspired by Carol’s Falafel Sauce
Vegan, Gluten Free
Serves 4
Printable Recipe


4 Sunshine Falafel burgers
8 large leaves romaine lettuce

Spicy Lime Tahini Sauce
1 clove garlic
3 Tbsp tahini
3 Tbsp agave
3 Tbsp water
Juice 1 lime (about 3 Tbsp)
1/4 tsp cayenne
Dash coarse sea salt

Tomato slices
Onion slices

1. Cook burgers to package directions.
2. Blend sauce ingredients in Magic Bullet or small blender.
3. Pour about 1 to 2 Tbsp sauce per burger. (There will be some sauce left over.) Serve burger wrapped with 2 romaine lettuce leaves and additional toppings if desired.

Per Burger with Lettuce, tomato, onion and sprouts
Nutrition Facts
4 Servings
Amount Per Serving

Calories 243.1
Total Fat 11.2 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 264.5 mg
Potassium 135.3 mg
Total Carbohydrate 27.7 g
Dietary Fiber 6.9 g
Sugars 1.0 g
Protein 10.8 g

Vitamin A 13.9 %
Vitamin B-12 0.0 %
Vitamin B-6 2.1 %
Vitamin C 14.0 %
Vitamin D 0.0 %
Vitamin E 1.0 %
Calcium 7.2 %
Copper 2.0 %
Folate 8.6 %
Iron 17.2 %
Magnesium 1.5 %
Manganese 8.8 %
Niacin 1.5 %
Pantothenic Acid 1.3 %
Phosphorus 2.1 %
Riboflavin 2.4 %
Selenium 0.3 %
Thiamin 2.9 %
Zinc 0.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Spicy Lime Tahini Sauce
Nutrition Facts

About 12 Tbsp
Amount Per Tbsp
Calories 28.6
Total Fat 2.0 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.8 g
Cholesterol 0.0 mg
Sodium 17.3 mg
Potassium 21.0 mg
Total Carbohydrate 2.4 g
Dietary Fiber 0.4 g
Sugars 1.3 g

Your Turn

How do you feel about cow’s milk? Have you decided to cut back on it? 

A little bird told me you love eating clean.

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About DHCooks

Dawn Hutchins is a health & wellness entrepreneur that specializes in helping busy moms kick processed food addiction, such as sugar and food dyes, to the curb. She's a published author, wife, and mother of one sweet little girl. When she's not crusading for the advancement of plant-based nutrition, she's camping, stretching in yoga and paddle boarding on her SUP.

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