RECIPE! Low Carb Pizza

A Favourite Recipe: Cauliflower Crust Low Carb Pizza

Even my sons love this recipe! It’s sure to be family favourite and it’s healthy!

Crust Ingredients

  • 1 Egg
  • 1/4 C Egg Whites
  • ½ C Cooked Riced Cauliflower (or mash it and drain the water)
  • Pinch of Garlic powder
  • Pinch of Onion powder
  • Pinch of each:  oregano, cayenne pepper, sea salt, pepper

Toppings: 

  • 1/4 C No Carb Marinara or Alfredo Sauce
  • 1 oz Low fat/soy mozzarella
  • 6 oz COOKED Chicken
  • 1/4 c Mushroom
  • Veggies

Directions:

Put skillet on stovetop and heat on medium. Add 1/2 tsp oil. Whisk together egg & egg whites until frothy. Add seasonings of choice into egg mixture, add cauliflower & pour into heated pan. Cover and let cook for approx 3.5 minutes. Flip out on to plate, return to skillet and cover to cook other side for approx 1.5 minutes. This is your crust.

Flip crust on to pizza pan, add toppings of choice, put under broiler until cheese is melted & toppings are cooked – approx 5 minutes. Enjoy!

Recipe – Cauliflower “Couscous”

A delicious light side dish for a low carb alternative to potatoes, rice or couscous.

It’s so quick and easy! Enjoy!

Ingredients:

  • 1 tbs. olive oil
  • 1 large head cauliflower

Trim and core cauliflower. Cut into equal pieces. Place in food processor. Process using on/off pulse action until cauliflower is in small pieces resembling cooked couscous.  Do not puree.

Add 1 tbs. olive oil over medium heat in non-stick skillet. Add cauliflower, cook and stir for about 5 minutes until tender. Do not overcook.

Serving Options:

  • Add pork with a cooked curry sauce over top and serve.
  • Or stir fry small pieces of bell peppers, mushrooms, and celery. Then add the cauliflower and soy sauce as the cauliflower cooks.
  • Or add diced tomato and chopped basil with olive oil to the cauliflower for a nice side dish.

Summer Saucy Recipes!

It’s BBQ Time! 

This is the time of year for barbequed steaks, ribs, and burgers and I know many of you love BBQ sauce and ketchup!  But check your labels first for the hidden sugars.

Avoid Products where Sugar is one of the first three ingredients

If you’ve ever read the label on a Ketchup bottle, the label shows liquid sugar as the second ingredient!  Yikes!  One tablespoon is 20 calories and over one teaspoon of sugar.  And BBQ sauce is also very loaded with sugar.

So that you can feel good about choosing a healthier version of your favourite condiment, here are two recipes to add a healthy sauciness to your BBQs.

Homemade Ketchup

  • 15 oz tomato sauce
  • 6 oz tomato paste
  • 2 tsp apple cider vinegar
  • ½ tablespoon Dijon mustard
  • ¾ tsp garlic powder
  • 1 clove, crushed

Put all into a medium pot and simmer on low-med heat.  Stir often until well mixed.

Turn the element down to low for 20-30 minutes, stirring occasionally to prevent burning.  At 20 minutes it’s now a more liquid consistency, getting thicker to the 30 minute mark, so cook to your preference.  Let it cool and Enjoy.

Quick & Easy BBQ Sauce

  • 8 oz tomato paste
  • 1 tablespoon blackstrap molasses
  • 1 tablespoon maple syrup (or substitute the equivalence with stevia or xylitol)
  • 1 tablespoon apple cider vinegar
  • ½ tablespoon fish sauce
  • ½ tablespoon garlic powder
  • 2 teaspoon smoked paprika
  • Salt & pepper to taste

Mix together and apply to your favourite BBQ entrée

Note:  Yes, molasses has sugar in it and the recipe is small so you could try to use stevia instead, but it may not taste as good without the molasses flavour.  Have fun and Experiment!

RECIPE – Drink your Veggies!

A GREEN SHAKE THAT ACTUALLY DOESN’T TASTE TOO GREEN

For those of you like me, who usually can’t eat 5-7 cups of salad every day to get enough potassium to hydrate my cells, I concocted a solution.

The first one I tried absolutely bombed.  With 3 cups of greens and too much water in a blender that didn’t, it looked like murky swamp water, and not the kind we created as kids mixing different flavours at the soda fountain!  Beyond the chunky floating bits of unblended plant, it tasted even worse, like I’d imagine creepy swamp water might taste.  Yuck.  It was bad!

So I scrapped that recipe and concocted my own.  I added blueberries and a slice of beet to give it a richer color, with a mild taste I enjoy.  You could add stevia if desired.  It’s very filling and great for breakfast.  Give it a try and let me know what you think.

INGREDIENTS:

  • 1/8 avocado
  • 1/4 cup frozen blueberries
  • 1 thin slice of beet
  • Celery 5” stalk
  • 1 kale leaf, including stem
  • ¼ cup spinach
  • 2.5 sprigs parsley
  • 1 tsp chia seed
  • 1 tbspn flax seed
  • ½ scoop protein powder vanilla
  • 1/8 tsp vanilla extract
  • 2/3 cup coconut milk, unsweetened (add more if too thick)

Put all ingredients into a quality blender and mix at high speed until smooth.  Add more coconut milk if it’s too thick.  (Hint:  freezing the greens helps them blend better)  Drink your veggies!  Play with the ingredients and add or subtract to your taste.  Enjoy!  Makes 1 cup

Nutrition: 232 calories, 9.1 gm carbs, 15.8 gm protein, 12.65 gm fats, 521 gm potassium