Food Facts: Sneak in the Veggies
Updated: October 30, 2012
Maura Kennedy from Christie Clinic's Transformations Weight Loss Clinic shows us how to make cauliflower crusted pizza and cauliflower mash.
Here are the recipes.
Cauliflower
Mash
This mashed cauliflower is an example
of how we can substitute cauliflower in place of a starch for a healthier,
lower carb treat. Both of these recipes
I am going to show you today, I borrowed from the Transformations department at
Christie Clinic. They are favorites
among our dieters.
The typical serving of mashed potatoes has
about 210 calories per serving and this recipe has approximately 69.
Cauliflower
Mash Recipe:
8 cups bite-size cauliflower florets
(about 1 head)
4 cloves garlic, crushed and peeled
4 teaspoons olive oil, divided
1 & 1/2 teaspoons lemon juice
1/2 teaspoon salt
Freshly ground pepper to taste
Snipped fresh chives for garnish at
the end
This can be a really quick recipe to
whip up, you simply steam the cauliflower then toss the rest of the ingredients
in a food processor until they reach a creamy consistency. They are then ready to be served. You can use chives as a garnish and play around
with different seasonings as well. I
personally like mine a little spicy with cayenne pepper.
Calories: 69
Fat: 6.5 grams
Carbohydrates 8 grams
Protein 4 grams
Cauliflower
Crust Pizza Recipe (From recipegirl.com)
CRUST:
1/2 LARGE head cauliflower (or 2+ cups shredded cauliflower)
1 large egg
1 cup finely shredded mozzarella cheese (or try another kind!)
1 teaspoon dried oregano
1/2 teaspoon dried minced garlic (or fresh garlic)
1/2 teaspoon onion salt
TOPPINGS:
1/2 cup tomato-basil marinara sauce (or pizza sauce)
1/2 cup finely shredded mozzarella cheese
3 slices Canadian bacon, cut into strips
1/2 cup pineapple tidbits
Directions:
1. Shred the cauliflower into small crumbles. You can use the food processor if you'd like, but you just want crumbles, not puree. You'll need a total of about 2 cups or so of cauliflower crumbles (which is about half a large head of cauliflower. Place the cauliflower crumbles in a large bowl and microwave them (dry) for 8 minutes (see Tips below if you do not have a microwave). Give the cauliflower a chance to cool.
2. Prepare the crust: Preheat the oven to 450 degrees F. Spray a cookie sheet or pizza pan with nonstick spray (or use a nonstick surface). In a medium bowl, mix the cauliflower crumbles (about 1 1/2 cups since they shrink after cooking) with the remaining crust ingredients. Pat the "crust" into a 9 to 12-inch round on the prepared pan. Spray the crust lightly with nonstick spray and bake for 15 minutes (or until golden). Remove the crust from the oven and turn the heat up to broil.
3. Prepare the pizza: Spread the sauce on top of the baked crust, leaving a 1/2-inch border around the edge. Sprinkle 1/4 cup cheese on top. Add the bacon and pineapple, spreading it out around the pizza. Sprinkle the remaining cheese on top. Broil the pizza 3 to 4 minutes, or until the toppings are hot and the cheese is melted and bubbly. Cut into 6 slices and serve immediately.
