Ok, so I’ve been reading a few different recipes for a pizza crust made from CAULIFLOWER instead of flour. What, what? It seemed strange, but I’ll admit I was intrigued. After all, not only do my children both have gluten allergies which necessitates substituting for flour/wheat, but I try not to eat gluten or most carbs either because carbs are what cause weight gain and lead to many diseases/illnesses. In addition, cauliflower is a very, very good for you vegetable which also interested me in the idea of a cauliflower crust. In fact, I love cauliflower and appreciate it’s advantages so much that I’m going to spend a paragraph talking to you about how super duper it is!
Cauliflower is a cruciferous vegetable that contains many vitamins and minerals that help us lead a healthy life. It contains sulforaphane, which is a sulfur compound that slows tumor growth in cancer stem cells. Also, that same sulforaphane helps improve blood pressure and kidney function. Cauliflower contains anti-inflammatory nutrients like indole-3-carbinol or I3C, which helps prevent inflammatory responses on a cellular level. In addition, one serving of cauliflower contains 77% of your RDA for vitamin C, which I wrote about in my past post, “Beyond the Orange, Better Sources of C”. It’s also an excellent source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. It’s an important source of fiber, which aids in digestion, and it’s full of antioxidants and phytonutrients which protect cells against attack by reactive oxygen species (ROS). Cauliflower is truly a super food!
So, with all that in mind and after looking at multiple recipes I decided to try one to see whether a cauliflower pizza crust could: 1. Taste delicious, 2. taste similar to a regular pizza crust, and 3. Be easily prepared with few ingredients. I chose Katie Lee’s recipe from http://www.foodnetwork.com because it seemed the most straight forward in terms of preparation and ingredients.
I have to say that I really liked it! It met my three criteria above and my family also liked it a lot. They said that you can taste the cauliflower in the crust, however the flavor is not totally in your face but more subtle, especially with the pizza toppings added. I think even non-cauliflower fans would like it, and you can eat your pizza mostly guilt free because you are taking away bad carbs and adding in vitamins and fiber- that’s a win-win! I’ll share the recipe and my tips now. Try it and I’m sure you’ll like it!
Cauliflower Pizza Crust
- One head cauliflower, stalk removed
- 1/2 cup shredded mozzarella
- 1/4 cup grated Parmesan
- 1/2 teaspoon dried oregano
- 1/2 teaspoon sea salt
- 1/4 teaspoon garlic powder
- 2 eggs, lightly beaten
Preheat oven to 400 degrees and line a baking sheet with parchment paper. Break the cauliflower into florets and either chop them finely, pulse in food processor, or grind them up in your blender, a few at a time (that’s what I did).
Then, steam them in a steamer basket until they’re tender and drain WELL. I suggest preparing the cauliflower a good hour before serving it so it really has time to drain. If it’s well drained the crust will get crispy like a thin pizza crust. Or wring the cauliflower in a towel if you don’t have that much time; anything to get out all the water.
In a bowl, add the mozzarella, Parmesan, oregano, salt, garlic powder and eggs to the cauliflower.
Now, transfer the mixture to your baking pan and spread it into a circle, resembling a pizza crust. Make sure to spread it evenly so it will cook evenly.
Bake in the oven for 20 minutes or until it’s browned on the edges, and the center is firm. Last, add your toppings and bake for an additional 10 minutes. And voila, it’s done!
The toppings I added were mushrooms, pepperoni, Italian sausage, crushed tomatoes, 1/2 cup mozzarella, oregano and a little more garlic powder, but you can add whatever toppings you like. The best part is that this pizza crust weighs in at about 60 calories per slice (not including toppings) instead of 285 calories per slice of a 14 inch regular crust. That’s pretty incredible! And then when you add in the nutrient value, it’s a homerun, my friends! I guarantee you will like it, and best of all you won’t feel like you’re eating a “diet” food. I’m definitely not into deprivation, and you won’t feel deprived with this pizza. Let me know if you try it, and how you like it. Eating foods like this will help you live a life of vitality- with Valerie!