Cre­ate healthy crusts for quiche

Healthy foun­da­tions for pizza or quiche

The Southern Berks News - - FRONT PAGE - By Emily Ryan For Dig­i­tal First Me­dia

Love pizza, but want to cut calo­ries? Choose an al­ter­na­tive … crust, that is.

“You can eas­ily save 135 calo­ries per slice just from the sat­u­rated fat,” said chef Libby Mills of West Ch­ester, a reg­is­tered, li­censed di­eti­tian-nu­tri­tion­ist and spokesper­son for the Academy of Nutri­tion and Di­etet­ics. “Crusts also rep­re­sent a great way to add ex­tra nutri­tion – whether us­ing veg­eta­bles or whole grains.”

Get cre­ative. Some possibilities: brown rice and flaxseed, cau­li­flower, beet, zuc­chini and po­tato.

“It re­ally is a great base for what­ever you want to top it with,” she de­scribed.

“Just give it a try,” agreed food and nutri­tion blog­ger Judy Ma­tusky of Ard­more, also a reg­is­tered, li­censed di­eti­tian-nu­tri­tion­ist. “If you like the veg­etable you’re us­ing, you will like the pizza.”

She makes a white pizza with a cau­li­flower crust, goat cheese and truf­fled mush­rooms.

“You can elim­i­nate all those re­fined car­bo­hy­drates from flour that typ­i­cally show up in crust,” Ma­tusky said. “It’s not go­ing to be like your reg­u­lar pizza crust, but the fla­vor is very nice, and it holds to­gether pretty well.”

Re­mem­ber to steam the cau­li­flower and squeeze out all the liq­uid. (Mills saves that liq­uid for stock.)

“It’s an im­por­tant step,” Ma­tusky ad­vised. And “you do have to bake the veg­gie crusts first.”

The con­cept works for quiche too. Her mush­room and spinach quiche, fea­tur­ing a spaghetti squash crust, is “easy to pull to­gether” and “slices well.”

“Quiches are typ­i­cally made with a pretty high-fat crust,” she ex­plained. “Here you can lighten it up, and I find this one to be a lit­tle more fill­ing” thanks to the ex­tra fiber.

“It’s a win-win.”

White Pizza with Goat Cheese, Truf­fled Mush­rooms and Cau­li­flower Crust

Serv­ings: 6

IN­GRE­DI­ENTS

For crust: 1 small head of cau­li­flower (about 3 cups cau­li­flower rice)

¼ cup Parme­san cheese, grated

¼ cup Swiss cheese, grated ½ tea­spoon oregano ½ tea­spoon gar­lic pow­der 1 egg For top­ping: 12 ounces crem­ini mush­rooms, sliced 1 ta­ble­spoon olive oil ¼ tea­spoon tar­ragon Salt and pep­per to taste 4 ta­ble­spoons goat cheese ¾ cup Swiss cheese, grated

2 to 3 tea­spoons truf­fle oil

IN­STRUC­TIONS

Pre­heat oven to 425 de­grees. Spray a bak­ing sheet with cook­ing spray or line it with parch­ment pa­per. For the crust, break the cau­li­flower into large flo­rets. Us­ing ei­ther a box grater or a food pro­ces­sor, grate or pulse the cau­li­flower to cre­ate a rice like tex­ture. Mea­sure 3 cups of cau­li­flower rice, place into a mi­crowave-safe bowl and steam for about 2 min­utes. Line a large plate with sev­eral sheets of pa­per tow­els. Spread the cau­li­flower rice on top of the tow­els, cover with a few sheets of pa­per tow­els and place a pan on top to press the wa­ter out of the cau­li­flower. When the cau­li­flower is dry, put it into a bowl and add the cheeses, oregano, egg and gar­lic pow­der. Mix well un­til com­bined. Place the cau­li­flower mix­ture on the pre­pared bak­ing sheet, press­ing to­gether to form an oval or rec­tan­gu­lar shaped crust. Bake the crust for 10 min­utes.

While crust is bak­ing, add the oil to a sauté pan and sauté the mush­rooms un­til browned and liq­uid evap­o­rates. Re­move from heat and add tar­ragon and salt and pep­per. When the crust is ready, top with mush­rooms, dol­lops of goat cheese and a sprin­kle of Swiss cheese. Bake for 10 min­utes un­til cheese melts. Re­move from oven and driz­zle with truf­fle oil. RECIPE COUR­TESY OF JUDYMATUSKY.COM

Mush­room and Spinach Quiche with a Spaghetti Squash Crust

Serv­ings: 6

IN­GRE­DI­ENTS

1 ta­ble­spoon olive oil 1 (8-ounce) pack­age crem­ini or but­ton mush­rooms, thinly sliced

1 (5-ounce) pack­age baby spinach

½ medium onion, chopped 2 cloves gar­lic, minced 5 large eggs 1 cup fat-free milk 1 cup im­ported Swiss cheese, grated ½ tea­spoon salt ¼ tea­spoon pep­per 3 cups cooked spaghetti squash (1 small squash)

¼ cup Parme­san cheese

1/8 tea­spoon freshly ground nut­meg

Hot sauce, if de­sired IN­STRUC­TIONS

Pre­heat oven to 400 de­grees. Spray a large glass or ce­ramic pie plate with cook­ing spray. Cut the spaghetti squash in half. Scoop out the seeds and dis­card. Place, cut side down on an oiled bak­ing sheet and roast in oven for about 30 min­utes or un­til squash is soft. Re­move from oven and set aside to cool.

While the squash is roast­ing, us­ing a large sauté pan over medium-high heat, add half of the olive oil to the pan. Add mush­rooms and sauté them un­til all liq­uid evap­o­rates, about 10 min­utes. Add spinach and cook un­til wilted and most of liq­uid evap­o­rates, about 5 min­utes. Re­move from pan and set aside. Add re­main­ing oil to pan and sauté the onions and gar­lic un­til onions have soft­ened, about 5 min­utes. Add onion mix­ture to mush­rooms and spinach. In a medium bowl, add the eggs. Whisk with a fork un­til blended. Add milk, cheese, salt and pep­per.

To pre­pare the crust, scrape the squash with a fork to re­move the spaghetti like fibers and put 3 cups of spaghetti squash into a bowl. Add Parme­san cheese and nut­meg, stir. Press squash into bot­tom and up the sides of the pre­pared pie plate. Pour the egg mix­ture over the crust. Spoon the mush­room mix­ture on top of the eggs. Bake for 40 min­utes or un­til quiche is firm. Serve with hot sauce, if de­sired.

Nutri­tion note: Swiss cheese is a health­ier op­tion when com­pared to ched­dar cheese. Ounce for ounce, Swiss cheese is nat­u­rally lower in fat and sodium and con­tains slightly more cal­cium. RECIPE COUR­TESY OF JUDYMATUSKY.COM

Brown Rice and Flaxseed Pizza Crust

Look­ing for a hearty pizza crust that can hold a mul­ti­tude of top­pings and is gluten-free? Try this crust!

IN­GRE­DI­ENTS

Gluten-free cook­ing spray or 2 tea­spoons veg­etable oil ½ cup brown-rice flour ½ cup ground flaxseed 1 tea­spoon bak­ing pow­der ½ tea­spoon salt 1 tea­spoon gar­lic pow­der 1 tea­spoon onion pow­der ¼ cup wa­ter 3 eggs 3 ta­ble­spoons olive oil ½ cup cooked long-grain brown rice

IN­STRUC­TIONS

Pre­heat the oven to 425 de­grees. Line a 15-by-10inch pan with parch­ment pa­per and spray with cook­ing spray (or lightly coat with veg­etable oil). Mix the dry in­gre­di­ents, from the flour to the onion pow­der, to­gether in a large mix­ing bowl. Mix the wet in­gre­di­ents, from the wa­ter to the olive oil, in a sep­a­rate bowl. Add the wet in­gre­di­ents to the dry in­gre­di­ents and stir un­til well com­bined. Let sit for 2 to 3 min­utes. Stir in the brown rice. Spread the bat­ter on the pre­pared pan and bake for 15 min­utes. Add what­ever pizza top­pings you’d like and cook un­til crisp (an ad­di­tional 10 min­utes).

Add herbs with the dry in­gre­di­ents to fla­vor the crust. Based on the type of pizza you are mak­ing, add the fol­low­ing herbs: basil and oregano for Ital­ian; cilantro for Mex­i­can; and chili pow­der for bar­be­cued chicken. RECIPE COUR­TESY OF THE ACADEMY OF NUTRI­TION AND DI­ETET­ICS

Sweet Po­tato Crust

This is al­ways a sim­ple fa­vorite.

IN­GRE­DI­ENTS

2 good-sized sweet pota­toes or any type of po­tato Ex­tra-vir­gin olive oil Salt and freshly ground pep­per

Op­tional sea­son­ings to taste

IN­STRUC­TIONS

Pre­heat oven to 350 de­grees. Peel and slice pota­toes rel­a­tively thin. Grease a pie plate (quiche) or rimmed bak­ing sheet (pizza) with olive oil or line the bot­tom with parch­ment. Layer pota­toes like feathers on the bot­tom and sides of pie plate or ar­range as a flat pizza crust. Brush pota­toes lightly with olive oil and sprin­kle with sea­son­ings, salt and pep­per. Pre­bake for 15 to 20 min­utes un­til ten­der. RECIPE COUR­TESY OF CHEF LIBBY MILLS

PHOTO BY EMILY RYAN

Thinly sliced pota­toes make an easy, healthy crust.

PHOTO BY EMILY RYAN

Po­tato crusts are “re­ally for­giv­ing,” says chef Libby Mills.

PHOTO COUR­TESY OF JUDY MA­TUSKY

Goat cheese and truf­fled mush­rooms top this cauliflow­er­crust pizza.

PHOTO COUR­TESY OF JUDY MA­TUSKY

This mush­room and spinach quiche fea­tures a spaghetti squash crust.

PHOTO BY EMILY RYAN

Got squash? Be cre­ative with dif­fer­ent veg­gie crusts.

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