RDA

Cauliflower Pizza Crust- REALLY?!!

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The finished cauliflower crust pizza. Read on to see my opinions on it!

The finished cauliflower crust pizza. Read on to see my opinions on it!

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!

Crunchy, delicious, healthy cauliflower!

Crunchy, delicious, healthy cauliflower!

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!

Ingredients for cauliflower pizza crust!

Ingredients for cauliflower pizza crust!

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).

Cauliflower in steamer basket on stove.

Cauliflower in steamer basket on stove.

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.

All ingredients combined and ready for the baking pan!

All ingredients combined and ready for the baking pan!

In a bowl, add the mozzarella, Parmesan, oregano, salt, garlic powder and eggs to the cauliflower.

Next, the oven!

Next, the oven!

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.

Done and out of the oven it goes- ready for toppings!

Done and out of the oven it goes- ready for toppings!

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!

My mouth is watering just thinking about this pizza!

My mouth is watering just thinking about this pizza!

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!

Healthy, Homemade Hummus- an EASY Snack!

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Healthy, Homemade Hummus- both easy and delicious!

Healthy, Homemade Hummus- both easy and delicious!

I must admit that I REALLY REALLY LOVE HUMMUS. I love it so much it deserves all caps! It’s creamy and rich but not heavy and it pairs well with vegetables like carrots, celery, and peppers.

It’s super, super healthy too, which makes me REALLY REALLY LOVE IT even more.  A 2 tablespoon serving has only 50 calories, but provides you with 2 grams of fiber AND 2 grams of protein. The fiber/protein combo helps to keep you feeling full longer than if you had eaten a snack that only contained carbs. Also, it has 5 grams of monounsaturated fatty acids (MUFAs) which is the fat that is very good for your heart and the rest of your body. Remember, “Fat Doesn’t Make You Fat”- and you can read about that in one of my previous blog posts for more information.

A serving of hummus has 6 % of your daily value for folate and 4% for vitamin B-6 and thiamine. Folate helps prevent birth defects and is super important for pregnant women. All of these B vitamins give you energy and help keep your skin, liver, hair and eyes healthy, as well as your brain and nervous system too. Also, it has 6% RDA for phosphorus and magnesium, and 4% for iron and zinc. Phosphorus repairs cells and tissues, and magnesium is essential for muscle and nerve function, healthy immune system and strong bones. Iron is essential for cell growth and oxygen transport, and zinc is necessary for wound healing, immune function and the creation of DNA and proteins. Does this convince you to eat hummus? It should and if it doesn’t its deliciousness should really change your mind..

I also admit that I’ve always eaten store bought hummus until recently. It just seemed easier to grab a tub of it in the grocery store rather than make my own. However, with the recent bacteria laden problems that have occurred with my favorite store brand of hummus, I decided it had to be safer to make my own. Therefore, I went on a search for different hummus recipes and tried a few before coming up with my own that tasted better and was easier for me. Here’s what I came up with and I hope you like it!

Ingredients assembled and ready to go!

Ingredients assembled and ready to go!

Healthy, Homemade Hummus

Assemble ingredients and get out your blender-

You can use a food processor also, but I don't know how to use mime (too many blades and attachments) so I always use my blender!

You can use a food processor also, but I don’t know how to use mime (too many blades and attachments) so I always use my blender!

  • 2 cans organic garbanzo beans- drain one can (IF USING NON ORGANIC BEANS YOU MUST RINSE THEM FIRST BEFORE USING)
  • 1 lemon- zest and juice
  • 1 tablespoon fresh parsley
  • 2 tablespoons minced garlic
  • Salt and pepper to taste
  • 1/3 cup extra virgin olive oil

First, put your garbanzos in your blender. Next, zest (use a micro plane to remove the peel from the lemon WITHOUT ALSO INCLUDING THE WHITE PART OF THE PEEL INTO THE HUMMUS) the lemon. The white part (pith) is very bitter and should never be used. Then squeeze the lemon juice into the blender.

Great squeezing technique, right?!!

Great squeezing technique, right?!!

Now, add the parsley, minced garlic salt and pepper to the blender, and blend on medium speed until ingredients are combined. The last step is to add the extra virgin olive oil into the top of the blender while it is blending on low speed until it is fully incorporated into the hummus. Keep the lid on the blender so it doesn’t splash, and remove the plastic center part of the lid to add the olive oil. Taste and add more salt and pepper as needed and THAT’S IT!

That's me dipping a carrot into the hummus!

That’s me dipping a carrot into the hummus!

This hummus tastes good as a dip for carrots, celery, pita or tortilla chips, but remember pita and tortilla chips are carbs so go easy on those dippers! It’s also delicious as a substitute for mayo on a sandwich and as a layer in a layered salad. You can add black, green or Greek olives, roasted red peppers, jalapenos or anything you can think of to the hummus to make different varieties of it very easily. Olives are my favorite addition but since some members of my family don’t like them I usually just serve it plain.

Well, that’s it for today, my friends! I hope you try to make your own hummus since it is an easy to make and yummy snack. Let me know how it turns out if you do! Eating healthy snacks like hummus will help you live a life of vitality- with Valerie!

Beyond the Orange; Better Sources of C!

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A Vitamin C cornucopia of colors and flavors here!

A Vitamin C cornucopia of colors and flavors here!

I have to say that I love Vitamin C, it makes me think about tropical climates, sunshine, vibrant colors and happiness! It also makes me think about oranges, as it does for most people I would imagine. Many people think oranges are the best way to get vitamin C, and they do have 69.7 mg for a medium sized orange, but did you know there are other far better ways to get vitamin C naturally? You didn’t know that? Well, I’m going to tell you about it today!

Vitamin C is such an important nutrient for us in many ways. Not only does it shorten the duration of colds/flu, but it also helps repair/regenerate tissues, aids in the absorption of iron, helps delay or prevent cataracts, supports healthy immune function, protects against heart disease, prevents scurvy, protects against a variety of cancers by fighting free radicals, and helps neutralize the effects of nitrites (preservatives found in some packaged foods that can contribute to certain kinds of cancers). That’s quite an impressive list!

So how much do we need and how do we get it? According to the National Institutes of Health, men need 90 mg per day, and women need 75 mg per day, however if you’re a smoker you need even more Vitamin C (250 mg!) because smoking disrupts the absorption of it by the body. Toddlers 1-3 years old need 15 mg per day,  children 4-8 years old need 25 mg, children 9-13 need 45 mg, male teens 14-18 need 75 mg, and females of that age need 65 mg. However, if you have a cold you will need much more to help fight the virus, 250 mg per day.

Now, you can take a supplement and I’ve referred to supplemental sources of Vitamin C in my previous post “Healing Cold Remedies”, but I always prefer to get my vitamins in food if possible. Know though, that if you have a cold/flu or are healing from an injury you probably will need to supplement your diet with other sources to get as much as you need to help your body heal. However, if you’re a healthy, happy human like I am right now, you can get your C naturally. And the great thing about Vitamin C is that there’s no such thing as getting too much C because our bodies will release it into our urine when we’ve had enough. So consume your C, guilt free! With that in mind, here’s a list of the fruits and vegetables with the most Vitamin C, so you can get the biggest bang for your nutritional buck.

The King (or Queen) of Vitamin C!

The King (or Queen) of Vitamin C!

1. Red Bell Peppers– They have the most Vitamin C with 190 mg per cup. They’re also a great source of Vitamin A which is good for your eyes. Add them to salads, dip them, add them to stir fries, soups, omelets, and crock pot meals. They are one of my favorite vegetables because I like their bright and mild flavor, and as such they’re extremely versatile.

The Prince, or Princess, of Vitamin C!

The Prince, or Princess, of Vitamin C!

2. Kiwi– 2 Kiwi fruit give you 137.2 mg of Vitamin C. They’re also a great source of potassium and copper too. I love to slice them into a fruit salad, or just grab a spoon and scoop them into my mouth. They’re so refreshing!

I heart broccoli!

I heart broccoli!

3. Broccoli- Broccoli has 132 mg per cup, it is also full of fiber, which is why they’re called colon’s broomsticks! At just 30 calories per serving you can’t beat this nutritional powerhouse. They’re also one of those superfoods thought to help prevent cancer. I love to add a bit of Extra Virgin Olive Oil, red pepper flakes, garlic, salt and pepper, and roast them in the oven on broil for 10 minutes. But watch them, or they could burn! Lots of yum!

Tropical tasting Mango!

Tropical tasting Mango!

4. Mango– Oh I love me some Mango! It has 122.3 mg of Vitamin C per cup, it’s also loaded with Vitamin A, which is great for the eyes. I love mango in a fruit salad or added to a salsa for a fruity twist.

Crunchy cauliflower!

Crunchy cauliflower!

5. Cauliflower- A small head of cauliflower has 127.7 mg of Vitamin C. It also has 5 grams of fiber and 5 grams of protein too. I love it raw or steamed with a little butter, salt and pepper.

Green bell peppers, not as much C as the reds but they still have tons!

Green bell peppers, not as much C as the reds but they still have tons!

6. Green Bell Peppers- They have 120 mg of Vitamin C per cup, which is not as much as their red headed mates but they still have far more than the recommended daily requirement. They also have 200% of the RDA for fiber. I always put them in my chili, soups, stews, omelets, etc.

Chili peppers- Ole!

Chili peppers- Ole!

7. Chili Peppers– bring on the heat! Chili peppers come in next at 107.8 mg of Vitamin C per 1/2 cup. They’re also loaded with capsaicin which helps to relieve joint and muscle pain. I love chilies and I add them to many dishes because I like their heat, not too intense, but super flavorful.

Papaya- it's poppin'!

Papaya- it’s poppin’!

8. Papaya- A cup of papaya has 88.3 mg of Vitamin C. Papaya also has nutrients that brighten skin, strengthen bones, and clear sinuses. Love!

Yummy strawberries!

Yummy strawberries!

9. Strawberries– Love me some strawberries, especially with 84.7 mg Vitamin C per cup! They also have folate which is good for heart health. They’re a natural teeth whitener too. Strawberries are readily available and they’re sweet and delicious. They are my favorite fruit, and I think they are best enjoyed plain. Just clean them and pop them into your mouth. Amazing!

Kale- a superfood!

Kale- a superfood!

10. Kale- One cup of Kale has 80.4 mg of Vitamin C. It also contains twice the RDA for Vitamin A, 7 times the Vitamin K, numerous minerals and fatty acids. It really does it all! I love Kale chips and I also like it in salads and soups.

These are the top 10 fruits and vegetables containing Vitamin C, but remember lots of other ones do too, like Brussels sprouts (74.8 mg per cup), and pineapple (78.9 mg per cup) , they just don’t have as much as the top 10. However, it’s important to eat what you like, in addition to eating what’s good for you, so feel free to eat other fruits and veggies if you don’t like any on the list, because any Vitamin C is better than none. Also, I want to emphasize the need to purchase organic fruits and vegetables to ensure they’re responsibly grown and handled. An important point is that if you’ve taken Acetaminophen, antacids that contain aluminum, aspirin, or Warfarin, there could be adverse effects so keep that in mind. In addition, nicotine products, tetracycline’s, barbiturates, and oral contraceptives may decrease the effects of Vitamin C. Just writing this post makes me want to go eat some fruits and veggies that contain Vitamin C. How about you? Make sure to get your Vitamin C naturally. It will help you live a life of vitality- like Valerie!