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Tuesday, June 25, 2013

Cauliflower Crust Pizza

Ingredients:

  • 1 cup cooked, riced cauliflower (see directions below)
  • 1 cup shredded mozzarella cheese (parmesan could also work)
  • 1 egg, beaten
  • 1 tsp dried oregano
  • 1/2 tsp minced garlic
  • 1/2 tsp salt
  • olive oil (optional)
  • pizza sauce, cheese, toppings
Directions:
Remove stems and leaves from 1 head of cauliflower, and chop the florets into chunks. Add to a food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it (you can also use a cheese grader). Place the "riced" cauliflower in a microwave safe bowl and microwave for about 8 minutes (you don't need to add water).

One large head will produce between 2 and 3 cups of riced and cooked cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to a week. 

To make the Pizza Crust:
Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray (or use non-stick aluminum foil on a cookie sheet). In a medium bowl, stir together 1 cup cauliflower, beaten egg, and mozzarella. Add oregano, minced garlic, and salt, mix well. Transfer the mixture to your cookie sheet, and pat out into a 9" round.

Bake at 450 degrees for 15 minutes
Remove from oven and let cook for awhile. This helps make the crust more solid. 
To make the pizza:
add sauce, toppings, and cheese. Place under a broiler at high heat just until cheese is melted (approx. 3-4 min). Toppings need to be pre-cooked since you are only broiling for a few minutes. 

Nutrition facts for entire crust (no toppings):
Calories: 518
Fat: 28 g
Protein: 44 g
Carbohydrate: 27 g
Fiber: 11 g
Sodium: 1955 mg
Potassium: 1447 mg
Phosphorus: 872 mg

Recipe source: http://www.onegoodthingbyjillee.com/2012/08/the-astonishing-cauliflower-pizza-crust-you-have-to-taste-it-to-believe-it.html

You can also make this dairy free version of cauliflower pizza crust: http://www.theluckypennyblog.com/2013/05/the-best-dairy-free-cauliflower-pizza.html

Tuesday, June 11, 2013

Red Lentil Hummus

Ingredients:
  • 2 cups water
  • 1 cup dried red lentils
  • 2 medium garlic cloves, finely chopped
  • 3 tablespoons tahini
  • 5 tablespoons olive oil
  • 1/4 cup freshly squeezed lemon juice
  • 1/4 teaspoon freshly ground black pepper
Directions:
1. Heat water in a small saucepan over high heat until boiling. Add lentils and reduce heat to low. Simmer until almost all of the liquid has been absorbed, about 15 minutes. Drain through a fine mesh strainer and let cool to room temperature, about 20 minutes.

2. Place lentils, garlic, and tahini in the bowl of a food processor fitted with a blade attachment and pulse until lentils are broken up, about 10 pules.

3. With the motor running, add oil, lemon juice, salt, and pepper and blend until evenly Incorporated, about 30 seconds. Scrape down the sides of the bowl and blend for 40 seconds or until smooth.

Makes about 2 cups

Nutrients Per Serving (about 2 Tbsp)
Calories: 98
Protein: 3.6 g
Fat: 6 g
Carbohydrate: 8 g
Fiber: 1.6 g
Potassium: 132 mg

Homemade Applesauce



Ingredients:
  • 4 Granny Smith and 4 Golden Delicious Apples, peeled, cored, cut into 1/2 inch slices (can also use pears)
  • 1 cup apple cider or juice
  • 1/4 cup honey
  • 2 cinnamon sticks
  • 1/4 tsp ground cinnamon
Directions:
Add apples, apple cider, honey, and cinnamon sticks to a large saucepan. Bring to a boil, cover with a lid and reduce to a simmer. Let cook for 15 minutes or until apples are tender. Remove cinnamon sticks and discard.
Mash with a potato masher, and stir in the 1/4 tsp ground cinnamon. Transfer to a serving dish and serve warm.

Makes 4-6 servings

Nutrients Per Serving (based on 4 servings)
Calories: 223
Protein: 1 g
Fat: 0.5 g
Carbohydrates: 59 g
Fiber: 4 g
Sodium: 9 mg
Potassium: 243 mg