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Americans love pizza! In fact a recent What We Eat in America report released by the USDA indicates that on any given day 13% of Americans eat pizza (1). When the data were categorized based on sex and age, it was found that over a quarter of teenage boys ate pizza on any given day! Not surprisingly pizza contributes a substantial portion of several nutrients in the American diet. On the plus side pizza contributes a substantial amount of calcium (cheese), potassium, and lycopene (tomato sauce) but on the down side most pizza consumed in the U.S. is calorically dense (high in calories), not to mention providing excess sodium, added oils, and added sugar or high fructose corn syrup.
Going out to eat makes it pretty difficult to control the quality of the pizza you eat and there are few minimal ingredient and/or low calorie frozen options. If you really want to enjoy some pizza that you trust is not loaded with calories or ingredients you’d like to avoid, then making your own pizza is the best option! We recently started making cauliflower-crust pizzas loaded with veggies. These pizzas are great even for people who are trying to reduce their carbohydrate intake or just reduce their calories in general. Plus, they are loaded with vitamins, minerals, and various phytonutrients provided by the vegetables.
Here is a recipe based on a recent pizza we made:
- 3 C blended cauliflower
- 1.5 C shredded Kerrygold Dubliner cheese
- 1/8 C Parmesan cheese
- 1 C of canned crushed tomato
- 2 Tbsp tomato paste
- 2 whole eggs from pasture raised chickens
- 3 large white mushrooms (about 1 cup chopped)
- ½ C yellow onion
- ½ C chopped bell pepper (use whichever color(s) you prefer
- 1 tsp garlic powder
- 1 TBSP pizza seasoning (we used a premixed oregano, basil, garlic, chili pepper blend available at our local Whole Foods)
You can prepare the cauliflower multiple ways. The two ways that we use are
A) Steam method:
- Steam the cauliflower until soft and let cool
- Process in your food processor or blender. *Some recipes recommend straining the cauliflower in cheese cloth at this point in order reduce the moisture.
- Mix in eggs, parmesan, and seasonings
- Process in your food processor or blender.
- Microwave until soft
- Mix in eggs, parmesan, and seasonings
At this point you can put your cauliflower crust onto a pizza pan or baking sheet. We spray our pizza pan or baking sheet with an extra virgin coconut oil spray so that it doesn’t stick.
Bake the cauliflower crust at 425 degrees F for 10 - 12 minutes or until the crust is relatively firm.
Apply your sauce evenly over the pizza, then add your toppings, and finally your 1.5 C of shredded cheese.
Bake at 425 degrees F for 15 – 20 minutes. Voila. Pizza.
We cut the pizza into 8 slices. Sofia took 2 -3 pieces a day to work to eat for lunch and a snack.
The nutrition breakdown for one slice of this pizza is as follows: Unless it is just a snack you will probably eat 2 -3 pieces so make sure to multiply accordingly.
Calories: 140, total carbohydrate: 6.5 g, sugar: 3.34 g, fiber: 1.9 g, protein: 9.3 g, fat: 8.7 g
As written the recipe is vegetarian but you could add meat if you like. We also made a pizza that day with ground beef.
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