Cauli-Power!!

By Kelly Kuszewski

Ever wish you could have pizza and fried rice daily while still maintaining a healthy diet? What if I told you that you could eat these savory dishes every day while simultaneously increasing your vegetable intake and decreasing your intake of refined-grains?  Meet cauliflower; your new best friend!  Cauliflower is a great alternative to the refined grains found in some of your favorite dishes.   It is low in calories and high in fiber and B-vitamins, nutrients that are decreased during the grain-refining process.  Cauliflower is also high in potassium, vitamin C, vitamin K, manganese, and phosphorus.  Cauliflower can be manipulated to many different textures, thus making it a great ingredient to have in your refrigerator. It can be grated, cut and shaved to be the base of some of your favorite recipes.  Watch the videos below to see cauliflower transform before your eyes!

 Cauli-Rice

https://youtu.be/bxgH_Lcj9dE

Ingredients:

• 1 tbsp olive or coconut oil
• 1 large head cauliflower
• ¼ cup corn, frozen
• ½ cup Peas, frozen
• ½ cup Carrots
• 2/3 cup snow peas
• ½ cup chopped onion
• 1 clove garlic
• 2 eggs
• Soy sauce or liquid aminos, to taste 

Directions:

1. Chop cauliflower into small florets and put them in food processor
2. Pulse cauliflower in food processor until it is small and resembles rice.  Do not put all the cauliflower in at once, or it may be harder to pulse
3. Heat oil in skillet over medium heat
4. Add onion and carrots and cook until slightly soft
5. Add snow peas and cook for about a minute
6. Add minced garlic, frozen peas, frozen carrots, corn and riced cauliflower
7. Cook until cauliflower is slightly browned
8. Add soy sauce or liquid aminos to taste
9. Move ingredients to the sides of the skillets, creating a hole in the middle of the pan
10. Add 2 eggs, slightly scrambled to the open hole and cook until hard.
11. Mix egg into cauliflower rice
12. Add sriracha for some spice! 

Cauliflower Crust Pizza

https://youtu.be/xDo131UEqtE

Ingredients:

• 1 small head cauliflower
• ¼ cup parmesan cheese
• ¼ cup mozzarella cheese
• ½ tsp dried basil
• ½ tsp dried oregano
• ½ tsp garlic powder
• 2 whole eggs
• Pizza sauce (look for some without added sugar!) 

Directions:

1. Preheat oven to 450 degrees F
2. Chop cauliflower into small florets and put them in food processor
3. Pulse cauliflower in food processor until it is small and resembles rice.  Do not put all the cauliflower in at once, or it may be harder to pulse
4. You should end up with about 3 cups of cauliflower rice
5. Place cauliflower in a microwave safe bowl and cover.  Cook for 4 minutes in the microwave
6. Dump cooked cauliflower on a clean towel and let cool
7. Once cauliflower is cool enough to handle, wrap it in the dishtowel and squeeze out as much water as possible.  This step is crucial to make sure the “pizza dough” is not too crumbly
8. Dump dry cauliflower into bowl.  Add parmesan cheese, mozzarella cheese, basil, oregano and garlic powder
9. Add eggs and mix until everything is combined
10. Use your hands to form dough into a crust on parchment paper
11. Bake crust for 10 minutes
12. Once crust is out of oven, add your pizza sauce, cheese and toppings!  The amounts are up to you! 
13. Cook for an additional 5 minutes with the toppings until the cheese is melted. 
14. Let cool and enjoy!