Nat­u­ral Chef

Australian Natural Bodz - - Contents -

Low carb Cau­li­flower Pizza Crust.

When you think “low-carb,” pizza is prob­a­bly not one of the first things that comes to mind. In­deed, with a crust made with high-carb, heav­ily re­fined flour, tra­di­tional pizza is a far cry from low-carb. In fact, many would ar­gue that over­con­sump­tion of re­fined car­bo­hy­drates (like the flour in pizza crust) is to blame for in­creas­ing rates of obe­sity and myr­iad neg­a­tive health out­comes. In fact, in a com­men­tary pub­lished in the pres­ti­gious Amer­i­can Jour­nal of Clin­i­cal Nu­tri­tion, Har­vard re­searcher and pro­fes­sor of Nu­tri­tion and Epi­demi­ol­ogy Dr. Frank Hu said, “Re­fined car­bo­hy­drates are likely to cause even greater meta­bolic dam­age than sat­u­rated fat.”3 What’s more, numer­ous stud­ies have linked con­sump­tion of these highly pro­cessed car­bo­hy­drates to obe­sity.4–6 Know­ing that yet not be­ing ig­no­rant to how amaz­ingly de­li­cious pizza is, I wanted to find a way that we could have our “pie” and eat it too. En­ter what I like to call the white veg­etable won­der: Cau­li­flower. Move over kale, there’s a new su­per­food in town! By re­plac­ing the tra­di­tional re­fined flour crust with cau­li­flower, you’ll slash carbs and calo­ries and dra­mat­i­cal­lyy boost the nu­tri­ent den­sity of your pizza. From a nu­tri­tion stand­point, cau­li­flower’s got it go­ing on! Fun fact: The USDA has re­ported that 250 slices of pizza are con­sumed every sec­ond. That means that, on any given day, 13% of the pop­u­la­tion is eat­ing pizza! Cau­li­flower Pizza Crust • ½ head of cau­li­flower, coarsely chopped • ½ cup grated parme­san cheese • 1 egg, beaten • sea­son­ings of choice • salt and pep­per to taste 1. Pre­heat oven to 450F. 2. Place the cau­li­flower in a food pro­ces­sor and blend un­til you achieve a rice-like tex­ture. 3. Fill a large pot with about an inch of wa­ter and bring to a boil. Put the cau­li­flower in a steamer in­sert and place in the pot. Al­low cau­li­flower to steam for roughly 15 min­utes, stir­ring con­tin­u­ously. 4. Re­move the cau­li­flower from the pot and place into a strainer. Once you’ve strained it, trans­fer it to a thin, clean dish towel, twist it up, and squeeze out ALL the re­main­ing wa­ter. This is key. 5. Place cau­li­flower rice in a large bowl and stir in grated parme­san cheese, egg, and sea­son­ings un­til well blended. 6. Trans­fer the mix­ture to a bak­ing sheet and shape into de­sired pizza crust shape. 7. Bake for 10-15 min­utes un­til crust is golden brown. 8. Re­move from oven and add your fa­vorite healthy top­pings (e.g., tomato sauce or olive oil, fresh veg­gies, lean pro­teins, fresh moz­zarella). 9. Bake for an ad­di­tional 10-15 min­utes.


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