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Cauli-Cauli Oxen Free

September 18, 2015

That's right. I'm letting all the people who are hiding from eating  cauliflower know that they can come out and actually enjoy this vegetable. Many people think cauliflowers stink (no pun intended), but this cruciferous vegetable has so much to offer. One cup contains 2g of protein and 2g of fibre! It's also a source of vitamin c, potassium and folate. Don't like to eat it raw? Put cauliflower in a pizza! Oh yes, I put cauliflower and pizza in one sentence. This gluten-free option is a great way to up your vegetable, protein and fibre intake. I promise you'll be surprised, but not disappointed. Make sure you drink enough fluid (i.e. water) when increasing your fibre consumption. Not sure if you are meeting your nutritional needs? Connect with me to find out.

 

-keeping.up.with.the.dietitian

 

 

Cauliflower Pizza

Makes 3 servings.

 

Ingredients

Nonstick spray

1 tsp olive oil

 

For the crust:

1 large cauliflower

1 egg, beaten

1c partly skimmed mozzarella

1/8 tsp sea salt

1/8 tsp black pepper

 

For the toppings:

1 bell pepper, sliced

1/2c mushrooms, sliced

1/4c onion (optional)

1 small tomato, sliced

2 cloves garlic, sliced

1/3c tomato or pizza sauce, low sodium

fresh basil leaves or baby spinach, optional

 

1. Preheat oven to 425F. Line a baking tray with parchment paper. Lightly spray with nonstick spray.

2. Using a food processor, pulse half the cauliflower until finely chopped. Place in a large bowl. Repeat with remainder cauliflower and place in bowl. Sensor cook cauliflower for 7minutes in microwave. 

3. To cauliflower mixture, mix in beaten egg, mozzarella, sea salt and black pepper. Combine well and then pat into prepared baking tray.Spray top lightly with nonstick spray and bake for 15-17minutes (i.e. golden)

4. Saute bell pepper, mushrooms and onions over medium-high heat.

5. Remove pizza from oven and top with sauce and then toppings (except basil/spinach). Bake in the oven until melted (i.e. 10minutes). Top with basil or baby spinach before serving. Enjoy!

 

Nutritional facts (Per serving)

Energy: 225kcal Protein: 19g  Fat:10g  Carbohydrates: 21g  Fibre:7g

 

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