Lakeland Health Recipes

Using a cauliflower crust pizza is a nice alternative to a wheat flour crust and allows you to enjoy pizza in a healthier way. If adding toppings such as pepperoni or sausage, keep in mind the American Heart Association recommends limiting red meat to 12 to 18 ounces per week.

“Cruciferous vegetables, such as cauliflower, have antioxidants and fiber that may help reduce the risk of cancer,” said registered dietitian and nutritionist, Elizabeth McGreal.

Ingredients (serves 8):

• 1 large head of cauliflower (approximately 2.5 to 3 lbs.)
• 1 egg
• ½ cup grated parmesan cheese
• 1 teaspoon oregano, basil, or Italian seasoning (whichever you prefer)
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1/4 teaspoon garlic powder (optional)
• Suggested toppings: ½ cup fresh spinach, ½ cup low-fat shredded, mozzarella cheese

Instructions:

1. Preheat oven to 375 °F.
2. Separate cauliflower—remove the outer leaves, rinse, and cut off florets one by one.
3. Place cauliflower florets in a food processor or blender. Mix until cauliflower is a “rice” texture.
4. Line baking sheet with parchment paper. Spread out cauliflower mixture and bake for 15 minutes.
5. Remove cauliflower mixture from oven and let cool.
6. Line a large bowl with cheesecloth and transfer cooked cauliflower to it.
7. Holding the four corners of the cheesecloth, squeeze out as much liquid as you can until cauliflower mash is very dry.
8. Increase oven temperature to 450 °F. Transfer cauliflower to a bowl. Add egg, seasoning, parmesan cheese, salt, pepper, and garlic. Mix well.
9. Line a baking sheet with parchment paper. Flatten dough into a circle and bake for 20 minutes. Flip and and bake a few more minutes for a crispier crust.
10. Your cauliflower pizza crust is ready for toppings. Add pizza sauce, toppings, and cheese. Bake until cheese is melted.

Nutrition information (per serving): 111 calories, 6.6 g fat, 5 g carbohydrates, 2 g fiber, 289 mg sodium, 11 g protein