Bakes · Diabetes friendly · Lunch · Main · vegetarian

Classic (and Healthy) Cauliflower-Base Pizza

Whether it’s the crispy crust, the soft chewy base or combinations of toppings, a pizza wins everyone’s hearts (and tummies!). While carbs and excess kilojoules are a common concern for many pizza lovers, a simple switch of the base ingredient – flour to cauliflower – can make a world of a difference! Find out how to make this delicious pizza twist below.

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Delivery Dilemma 

Nowadays, the go-to pizzas are store-bought varieties – and those cheap Tuesdays and combo deals can also lead to extra salt and sugars from commercial sauces and fats and oils from extravagant toppings. If these toppings are packed with processed meats like pepperoni, salami and bacon, or loaded with four types of cheeses and mayo, the salt and added sugars shoot up even higher!

Clever Cauliflower

By substituting the usual wheat flour with cauliflower, you slash the kilojoules simply because cauliflower has less carbohydrate than flour – so you can enjoy your slices without overshooting your daily energy allowance!

Cauliflower also has a lower the glycaemic index (GI) than regular flour dough, which means that you get a longer lasting release of energy and avoid those sugar spikes and food comas. You also do not need to add any salt or sugar to make the dough rise, so cut out those sneaky add-ons. Season with some herbs instead of salt and let the flavour of the cauliflower sing!

Don’t forget that cauliflower is a veggie – so the base alone counts as 2.5 of your daily veggie serves! These crusts are stuffed with fibre, antioxidants and minerals! Pizza catch ups just got healthier.

Enjoy!



Serves: 4

Costs: $10.80 ($2.70 per serve)

Cooking time: 40 mins (+ 15 mins cooling time)


Ingredients:

  • 1 large cauliflower (about 1 kg), trimmed of leaves
  • 2 eggs, lightly beaten
  • 1 tsp dried herbs
  • 1/3 cup grated parmesan cheese

Toppings

  • 1-2 tbsp tomato paste (salt-reduced varieties, where possible)
  • 1 tsp dried herbs
  • 10-12 cherry tomatoes, halved
  • 4-5 pieces buffalo mozzarella or cherry bocconcini
  • Fresh basil leaves

Let’s get cooking:

  1. Cut cauliflower into florets and place in food processor or blender, in batches. Pulse until cauliflower forms fine crumbs. Do not over blend as it will become a puree.
  2. Transfer cauliflower into a large microwave-safe bowl, cover and microwave on high for 8-10 minutes or until just soft. Drain and leave to cool completely (takes around 15 minutes, see Notes).
  3. Preheat the oven to 200°C and line a large baking tray with baking paper. For two thinner large pizzas, line two large baking trays.
  4. Squeeze cauliflower well to strain excess moisture (see Notes). Transfer to a large bowl and add eggs, herbs and cheese. Mix until well combined and a ‘dough’ forms.
  5. Press down the cauliflower mixture on tray into large rectangles. Cook for 15 minutes or until golden.
  6. Remove cauliflower base from the oven. Mix tomato paste and herbs and spread over the base, leaving a border. Scatter cherry tomatoes, bocconcini and half the basil leaves (if using). Bake for another 10-15 minutes or until cheese melts and tomatoes are wrinkled. Top with remaining basil leaves and serve in slices.

Notes:

  • Speed up the cooling process of the cooked cauliflower by spread it out on a large plate and mixing it around now and again using a cutting motion.
  • A soggy cauliflower mixture will literally steam itself in the oven! This will result in a wet pizza base which will flop and crumble when you cut’n’serve it up.

Nutritional Information:

One serve provides 3 serves of veggies.

Per serve
Energy (kJ) 1094
Protein (g) 20.8
Total fat (g) 14.5
 – Saturated fat (g) 8.1
Carbohydrate (g) 7.2
 – Sugars (g) 6.9
Fibre (g) 8.4
Sodium (mg) 419
Calcium (mg) 469
Iron (mg) 2.4

 

Recipe inspiration by The Australian Healthy Food Guide,

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