Live Whole Health #332: Cauli-fy your pizza night

As we head into the final stretch of summer, it’s the perfect moment to savor those fresh-from-the-garden veggies. Swapping out the flour for cauliflower in this easy pizza recipe provides not only a lower calorie and lower carbohydrate option, but it also provides a way to increase dietary fiber, Vitamins C and K, and several antioxidants.

Bring on the fiber!

Just one cooked cup of cauliflower provides three grams of dietary fiber (approximately 10% of our daily needs). Fiber is a powerhouse, an under-consumed nutrient shown to help lower cholesterol, blood sugar, reduce the risk of certain cancers, and support weight loss by increasing feelings of fullness! Pile on your favorite vegetables for even more fiber and enjoy the last sweet tastes of summer.

Ingredients

Flatbread

• 1 cauliflower head, roughly chopped
• 1 tablespoon grated Parmesan cheese
• 2 large egg whites
• 1 garlic clove, minced
• Salt and pepper to taste
• Non-stick cooking spray (as needed)

Suggested Flatbread Toppings

• Topping can be adjusted according to your prescribed diet
• ½ cup low-sodium marinara sauce
• ½ cup shredded part-skim mozzarella cheese
• ½ cup pre-sliced cremini mushrooms
• ½ cup sliced red bell pepper
• 2 tablespoons of sliced drained black olives

Instructions

1. Preheat oven to 375 degrees.

2. Place roughly chopped cauliflower in a food processor; pulse 10 to 15 times or until finely chopped (cauliflower will resemble the look of rice). Transfer cauliflower to a microwave safe dish and microwave for six minutes (times may vary). Remove from microwave and let cool.

3. Place cooled cauliflower in a clean kitchen towel and squeeze until very dry.

4. Place cauliflower, Parmesan cheese, egg whites, minced garlic, salt and pepper in a bowl and mix until thoroughly combined.

5. Line a 9×13-inch cookie sheet with parchment paper and press cauliflower mixture out to an even thickness. Spray crusts with cooking-spray and par-bake for 15 minutes at 375°.

6. Remove flat bread from oven and place marinara sauce, mozzarella cheese, sliced mushrooms, red bell peppers and black olives.

7. Bake for another 5-8 minutes at 375° or until cheese is melted. Remove from oven and dig in!

Nutrition Facts per Serving (with toppings)

Yield: 4 servings

Calories: 250 Kcal, Carbs: 29 grams, Protein: 19 grams