Tag: healthy recipe

Oats, Berries, and PB: The Perfect Pre-Workout Smoothie

Fueling your body before a workout is crucial to ensure you have enough energy to perform at your best. While there are many pre-workout snacks and drinks available, a homemade oatmeal smoothie blends the right balance of carbs, protein, and fats to boost your endurance and power. Here’s why this Pre-Workout Smoothie, loaded with nutritious ingredients like oats, banana, blueberries, and peanut butter, is your best bet for a pre-workout energy surge.

Related: The Post-Workout Avocado Smoothie

Oats: Sustained Energy Release

Oats are a fantastic source of complex carbohydrates, which provide a slow and steady release of energy into your bloodstream. This ensures you maintain high energy levels throughout your workout. They’re also rich in beta-glucan, a type of soluble fiber that helps maintain stable blood sugar levels, preventing those mid-workout energy dips.

Bananas: Quick Energy and Electrolyte Boost

Bananas are packed with simple carbohydrates that offer quick energy. They are also high in potassium, an electrolyte lost through sweat during intense workouts. Potassium plays a critical role in muscle function and hydration, making bananas an excellent choice for any pre-workout meal.

Blueberries: Antioxidant Powerhouse

Blueberries, whether fresh or frozen, are rich in antioxidants, particularly vitamins C and E, which help protect your body against oxidative stress during exercise. They also provide natural sugars for a quick energy boost and fiber to keep your digestive system regulated.

Peanut Butter: Protein and Healthy Fats

A tablespoon of peanut butter adds not only flavor and creaminess to your smoothie but also provides essential protein and healthy fats. Protein helps prevent muscle damage and promotes recovery, while healthy fats provide a concentrated source of energy, making them particularly beneficial for longer or more intense workout sessions.

Milk: Complete Nutrition

Using 2% milk as the liquid base for your smoothie offers additional protein, calcium, and vitamins D and B12. These nutrients support bone health, energy production, and overall physical health, making milk an excellent choice for a holistic pre-workout drink.

Making Your Pre-Workout Oatmeal Smoothie

To whip up this energizing pre-workout smoothie, simply add half a banana, a quarter cup of oats, half a cup of blueberries, one tablespoon of peanut butter, eight ounces of 2% milk, and three to four ice cubes to a blender. Blend until smooth and enjoy the creamy, tasty mixture that not only satisfies your taste buds but also prepares your body for a stellar workout performance.

The Final Blend

The Perfect Pre-Workout Oatmeal Smoothie is more than just a delicious start to your exercise routine. It’s a strategic blend of ingredients designed to optimize your energy levels, enhance muscle function, and support endurance. By choosing to make this smoothie part of your pre-workout regimen, you’re setting the stage for success in the gym, on the track, or wherever your workout takes you.

This smoothie isn’t just fuel; it’s smart fuel crafted to boost performance and support your fitness goals from the first sip.

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July 4, 2024
Mediterranean Lettuce Wraps

As the warm weather arrives, a variety of lettuces will also appear in the food stores and farmers markets. It’s the perfect time to experiment with fresh lettuce wraps and give bread a rest for a while. These Mediterranean Wraps are incredibly satisfying with a balanced combo of raw and cooked whole food ingredients. The filling includes lentils as a healthy plant-based protein with fresh raw veggies, za’atar spiced cauliflower and red skin potatoes. These wraps also include a hefty dose of whole food fats (olives and avocado), so no need for oils or other refined fats.

INGREDIENTS

Makes about 2 servings

6 large romaine leaves

FILLING

1 ½ cup cooked lentils (or 15 oz can premade)
2 cups za’atar spiced potatoes (recipe below)
2 cups za’atar spiced cauliflower (recipe below)
1 cup cherry tomatoes, sliced in half
12 kalamata olives
½ avocado, chopped
¼ cup fresh dill, chopped
1 tbs lime juice
1 tsp garlic granules
1 tsp garam masala
½ tsp sea salt

Place filling ingredients into a large bowl and toss gently to combine. Place about 1 cup serving of filling onto each of the 6 large romaine leaves. Note: if using romaine hearts, place ½ cup filling onto 12 of the smaller romaine leaves).

ZA’ATAR SPICED CAULIFLOWER AND POTATOES

1 small head cauliflower, cut into 2” pieces
2 medium red skin potatoes, rinsed and chopped into 1” pieces
1 tbs za’atar spice (found in most food stores)

Preheat oven to 350 degrees. Place potatoes into a large pot filled with a vegetable steamer and fill with 1” water. Bring to boil and allow to steam for 8-10 minute. Add the cauliflower florets to the potatoes (the cauliflower take less time to cook). Let cook for 10-12 more minutes or until slightly soft. Place steamed potato and cauliflower into a large bowl and add the za’atar spice, mix well to coat. Spread cauliflower and potatoes evenly onto a parchment paper lined cookie sheet and bake for about 10 minutes, mix cauliflower/potatoes and place back into oven for another 10-15 minutes. The goal is to allow the cauliflower/potatoes to dry out a bit and become lightly browned, but not to overcook to the point of becoming crispy. This avoids the creation of heat-generated toxins (carcinogens). Remove from the oven and allow to cool for a few minutes.

For more great recipe ideas—follow Kris on Instagram, or visit her website: KrisKeating.com

NUTRITIONAL INFORMATION
3 large romaine leaves and 3 cups filling

Calories: 500
Carbs: 84 g
Protein: 23 g
Fat: 11 g
Omega 3: 0.44 g
Fiber: 24 g

Calcium: 136 mg
Iron: 9 mg
Magnesium: 152 mg
Potassium: 2350 mg
Selenium: 6.20 mcg
Zinc: 3.60 mg

B1: 0.57 mg
B2: 0.49 mg
B3: 6.40 mg
B5: 3 mg
B6: 1.14 mg
Choline: 155 mg
Folate: 540 mcg
Vitamin C: 106 mg
Vitamin E: 2.30 mg
Vitamin K: 129 mg

BCAA’s
Isoleucine: 0.90 g
Leucine: 1.47 g
Valine: 1.11 g

Source: cronometer.com

April 26, 2017
Mushroom Lentil Wraps

With winter behind us and spring in the air, it’s the perfect time to begin incorporating lighter meals with fresh garden veggies. These savory wraps are light and delicious. You will find them equally satisfying as an appetizer or even an entree. The fresh dill and za’atar spiced cauliflower send these fresh lettuce wraps over the top by adding a burst of Middle Eastern flavor. If you’re not much of a mushroom lover, you may enjoy our Mediterranean Lettuce Wraps with za’atar spiced cauliflower

INGREDIENTS

Makes 2 servings

6 large romaine leaves (or 12 small)

FILLING

1 ½ cup cooked green lentils (or 1 can pre-cooked)
2 cups cooked wild rice
2 cups Za’atar Spiced Cauliflower (recipe below)
1 cup Garlic Mushrooms (recipe below)
12 kalamata olives, diced
½ avocado, chopped
1 tbs fresh lime juice
¼ cup fresh dill, chopped
1 tsp garlic granules
½ tsp sea salt

Rinse romaine leaves, set aside on paper towels until ready to add filling. Take remaining ingredients and gently mix together in a large bowl. Place about 1 cup serving of the filling onto each large lettuce leaf. Note: if using small leaves, place about ½ cup onto each. Serve.

OIL-FREE GARLIC MUSHROOMS

2 cups loosely packed mushrooms
2 cloves garlic, minced
2 tbs tamari
1 tbs water
Pinch of black pepper

Heat a large fry pan to medium heat. Mix the water and tamari together in a small bowl. Add the garlic and mushrooms to the heated pan, stir until they just begin to stick. Be careful not to burn them. Pour the water/tamari mixture over the mushrooms to deglaze the pan. Stir the mushrooms around gently to loosen them from the pan. Sauté until the mushrooms and pan are almost dry, about 3-4 minutes. Add the black pepper and stir gently. Set aside until ready to use.

ZA’ATAR SPICED CAULIFLOWER

1 small head cauliflower, cut into 2” pieces
1 tbs za’atar spice (found in most food stores)

Preheat oven to 350 degrees. Place cauliflower florets into a large pot filled with a vegetable steamer and fill with 1” water. Bring to boil and allow to steam until slightly soft. Place steamed cauliflower into a large bowl and add the za’atar spice, mix well to coat. Spread cauliflower evenly into a parchment paper lined cookie sheet and bake for about 10 minutes, mix cauliflower and place back into oven for another 10-15 minutes. The goal is to allow the cauliflower to dry out a bit and become lightly browned, but not to overcook to the point of becoming crispy. This avoids the creation of heat-generated toxins (carcinogens). Remove from the oven and allow to cool for a few minutes.

For more great recipe ideas—follow Kris on Instagram, or visit her website: KrisKeating.com

NUTRITIONAL INFORMATION
3 large romaine leaves and 3 cups filling

Calories: 515
Carbs: 84 g
Protein: 28 g
Fat: 11 g
Omega 3: 0.59 g
Fiber: 24 g

Calcium: 126 mg
Iron: 8 mg
Magnesium: 166 mg
Potassium: 1670 mg
Selenium: 14 mcg
Zinc: 8 mg

B1: 0.56 mg
B2: 0.75 mg
B3: 8.3 mg
B5: 3.7 mg
B6: 1.03 mg
Choline: 148 mg
Folate: 536 mcg
Vitamin C: 75 mg
Vitamin E: 2.2 mg
Vitamin K: 120 mcg

BCAA’s
Isoleucine: 1.14 g
Leucine: 1.89 g
Valine: 1.50 g

Source: cronometer.com

April 26, 2016
Quinoa Lettuce Wraps with Spicy Chickpeas

Quinoa Lettuce Wraps are the perfect raw-cooked fusion meal to enjoy throughout the spring season. Just about any combination of raw veggies along with a few legumes and/or whole grain will do. However, with a bit of fresh herb and some spice, you can create outrageously tasty lettuce wraps like this recipe with raw cucumber, tomato, green onion, and basil. An exquisite array of textures and flavors to please any palate. This light and refreshing plant-powered meal is gluten free, easy to prepare and will make an excellent springtime lunch.

FILLING INGREDIENTS

Makes 2 servings

6 large romaine leaves
2 cups quinoa
1 cup cucumber, diced
1 cup tomato, diced
1 cup zucchini, diced
¼ cup green onions, diced
¼ fresh basil, diced
1 tbs fresh lemon juice
½ tsp sea salt
1 ½ cup Spicy Chickpeas (recipe below)

DIRECTIONS

Mix all ingredients together in a large bowl and place about 1 cup serving into each large romaine leaf. Note: If using romaine hearts, (which have smaller leaves) just make 6 smaller wraps instead of 3 larger ones. Serve with a fresh pressed juice or fresh fruit salad. Enjoy.

OIL-FREE SPICY CHICKPEAS

1 ½ cups cooked chickpeas (or 15 oz can prepared)
2 tsp lemon juice
2-3 tsp tamari (gluten free)
2 tsp chili powder
1 tsp garlic granules
½ tsp paprika

Place all ingredients together in a medium sized bowl, mix well to coat. Let sit for 8-10 minutes. Spread evenly onto a parchment paper lined cookie sheet and heat for 20-25 minutes at 400 degrees (stir them once after 10 minutes). Remove from oven and allow to cool completely before storing at room temperature in a sealed glass container for up to 5 days.

Note: because they are oil free, they will be slightly soft on the inside, instead of crispy. *By eliminating oils and adding lemon juice, this minimizes the creation of heat-generated toxins like Advanced Glycation Endproducts (AGE’s).

For more great recipe ideas—follow Kris on Instagram, or visit her website: KrisKeating.com

NUTRITIONAL INFORMATION
3 large romaine leaves with 3 cups filling

Calories: 445
Carbs: 78 g
Protein: 20 g
Fat: 7 g
Omega 3: 0.34 g
Fiber: 17 g

Calcium: 137 mg
Iron: 7 mg
Magnesium: 205 mg
Potassium: 1183 mg
Selenium: 10 mcg
Zinc: 4 mg

B1: 0.44 mg
B2: 0.40 mg
B3: 2.3 mg
B5: 0.71 mg
B6: 0.59 mg
Choline: 108 mg
Folate: 380 mcg
Vitamin C: 31 mg
Vitamin E: 2 mg
Vitamin K: 106 mg

BCAA’s
Isoleucine: 0.78 g
Leucine: 1.29 g
Valine: 0.68 g

Source: cronometer.com

April 26, 2016
Trail Mix Smoothie Bowl

A delicious ‘Fruit & Nut’ bowl to start the day with the perfect mix of whole food fats and whole food sugars. This smoothie bowl delivers a burst of flavors along with a hefty dose of vitamins and minerals, making this one healthy and satisfying breakfast bowl.

5 frozen bananas, chopped
1 fresh green apple, chopped
1/3 cup wild blueberries
2 tbs crushed walnuts
1 tbs goji berries
1 tbs dried cranberries
1 tbs pumpkin seeds
1 scoop protein powder of choice, optional

Blend bananas and apple in high-speed blender until creamy (use tamper, if needed, to push fruit down into blades). Pour mixture into serving bowl. Mix remaining ingredients together in small bowl and sprinkle trail mix over the smoothie mixture. Serve.

Nutritional information
(not including optional protein powder)

Calories: 846
Carbs: 189 g
Protein: 12 g
Fat: 13 g
Omega 3: 1.15 g
Fiber: 23 g

Calcium: 91 mg
Iron: 3.6 mg
Potassium: 2552 mg
Magnesium: 230 mg
Selenium: 7.2 mcg
Zinc: 1.95 mg

B1: 0.29 mg
B2: 0.68 mg
B3: 4.8 mg
B5: 2.2 mg
B6: 2.3 mg
Choline: 71.3 mg
Folate: 149 mcg
Vitamin C: 69 mg
Vitamin E: 1.68 mg
Vitamin K: 12.7 mcg

BCAA’s
Isoleucine: 0.36 g
Leucine: 0.76 g
Valine: 0.52 m

September 14, 2015
Mediterranean Angel Hair Salad

Mediterranean Angel Hair Salad

with oil-free hummus, spinach lavash, and fresh green juice

This recipe uses spirialized zucchini and carrots to create angel hair spirals which add an interesting texture to this flavorful salad. It calls for a light dressing of lemon juice, garlic, and sea salt because the olives, sundried tomatoes, and capers add a remarkably bold flavor. This salad is quick and easy to make if you have a vegetable spiralizer. For this recipe I used the Saladdacco which can be purchased on Amazon.com for under $25.

Mediterranean Angel Hjair Salad

1 cup spiralized carrots, about 2 medium
2 cup spiralized zucchini, about 1 large
4-5 chopped kalamata olives
2 tbs chopped sundried tomatoes
1 tbs capers
1/2 cup lentils
Juice from 1/4 lemon
small clove garlic, minced (or 1/4 tsp granules)
Pinch of sea salt

Toss ingredients together in a large mixing bowl. Plate and serve.

Oil-free Hummus

3 cup garbanzo beans
1/2 cup water
3 tbs tahini
2-3 cloves garlic
1/2 tsp cumin
1/2 tsp sea salt

Place ingredients into food processor and blend until very smooth. You may need to scrap the sides of container once or twice to make sure all ingredients get blended. Store leftovers in a sealed glass container in fridge for up to 5 days.

Spinach Millet Lavash

To make this lavash from wholegrains, you will need a high-speed blender like a Vitamix or Blend-tec. You can also purchase them premade from Sami’s Bakery (sami’s bakery.com).

1 cup brown rice
1 cup millet
1/3 cup flax meal
1 tbs garlic powder
1 tsp baking powder
1/2 tsp sea salt
1 cup water

To grind your flour mixture, place all ingredients, except water, into a ‘completely dry’ high-speed blender and blend until it turns into flour, about 30 seconds. Place dry mixture into bowl, add water slowly and knead until water is absorbed. Form into large ball, cover with small towel and let rest 15 minutes. Divide into 10 balls (the size of golf balls) and then place one at a time onto a heated Tortilla Press to flatten and cook the lavash. Follow directions for tortilla press.

You can also try rolling dough balls into 5-6″ circles and cook them on a nonstick skillet. Let one side cook for about 1 minute and flip over for another minute. I’ve never tried it this way but it should work fine.

Store extra lavash in a sealed container in the fridge for up to 7 days or freeze for up to one month.
Green Juice

2 small cucumbers, chopped (or 1 large)
4 medium green apple, chopped
1 cup chopped kale

Place ingredients through a high-quality masticating-style juicer and serve. Makes about 14 ounces.

Nutritional Information

Calories: 895
Carbs: 159 g
Protein: 35 g
Fat: 17
Omega 3: 1.44 g
Fiber: 29 g

Calcium: 297 mg
Iron: 11.7 mg
Magnesium: 245 mg
Potassium: 2103 mg
Selenium: 19.2 mcg
Zinc: 6.2 mg

B1: 0.92 mg
B2: 0.59 mg
B3: 8.6 mg
B5: 2.7 mg
B6: 1.34 mg
Folate: 503 mcg
Vitamin C: 148 mg
Vitamin E: 3.1 mg
Vitamin K: 579 mcg

BCAA’s
Isoleucine: 1.44 g
Leucine: 2.6 g
Valine: 1.58 g

August 26, 2015
Buffalo Cauliflower Salad Bowl

The Buffalo Cauliflower Salad Bowl with cashew-lime sauce and seasoned corn

This salad bowl has a healthy fusion of raw and cooked ingredients which offers an interesting combination of textures and flavors. The buffalo cauliflower is infused with a spicy kick and adds the perfect amount of heat to the salad. These little bites of fiery deliciousness are great by themselves for those late-night snack attacks or as a simple side dish served with celery sticks and cashew-lime sauce.

Salad Bowl

3 cups sliced romaine lettuce
1 cup finely chopped kale
1 cup cooked quinoa
1/2 black beans
2 medium carrots, julienned
3 cups buffalo cauliflower
2 celery stalks, julienned
1/4 cashew-lime sauce

Combine romaine and kale, place into large salad bowl. Add remaining ingredients, except 1 tbs cashew-lime sauce (save for the fresh corn).

Buffalo Cauliflower

1 small head cauliflower
3/4 cup buffalo sauce

Preheat oven to 350 degrees. Prepare cauliflower by trimming the florets from the stem. Lightly steam the cauliflower florets, about 5 minutes. Let cool. Place into a large mixing bowl and add the sauce, mix well to coat cauliflower. Place coated florets onto a parchment-lined cooking sheet and place in oven for about 35-40 minutes. Remove and let sit to cool slightly. Add to salad.

Buffalo Sauce

1/2 cup apple cider vinegar
2 clove garlic
1 onion slice (1/8 inch thick)
2 tbs paprika
1 tsp tahini
1/2 tsp cayenne pepper

Seasoned Fresh Corn

2 ears corn
Paprika
Black pepper
Fresh parsley, minced
1 tbs cashew-lime sauce

Boil corn for 1-2 minutes. Plate and drizzle with sauce. Garnish with parsley, a pinch of paprika and black pepper. Serve with salad.

Cashew-lime Sauce

3/4 cup water
1/2 cup cashews
1 tbs lime juice
3 dates
1/2 tsp sea salt
1/4 tsp onion powder

Blend in a high-speed blender until creamy. Makes (4) 1/4 cup servings. Store in a sealed glass container in the fridge for up to 5 days. Can be used on salads, wraps, or as a sauce for steamed veggies with wholegrain pasta.
Nutritional Information

Calories: 851
Carbs: 152 g
Protein: 38 g
Fats: 18 g
Omega 3: 0.7 g
Fiber: 35 g

Calcium: 412 mg
Iron: 11.5 mg
Magnesium: 408 mg
Potassium: 3603 mg
Selenium: 15.8 mcg
Zinc: 6.9 mg

B1: 1.3 mg
B2: 0.91 mg
B3: 9.6 mg
B5: 4.9 mg
B6: 1.77 mg
Folate: 748 mcg
Vitamin C: 269 mg
Vitamin E: 4.1 mg
Vitamin K: 788 mcg

BCAA’s
Isoleucine: 1.59 g
Leucine: 2.9 g
Valine: 2.1 g

August 19, 2015
Fresh Spring Rolls & Asian Salad

INGREDIENTS

Fresh Spring Rolls

5 rice paper wrapper sheets
3 medium zucchini, spirialized
3 medium carrots, spirialized
1 cup shaved purple cabbage
2 spring onions (scallions), diced
3 romaine leaves, cut in half
1/2 small cucumber, sliced thin
1/2 cup chic peas (for salad )
Pinch of black sesame (for salad)
1/4 cup sweet & sour dipping sauce

DIRECTIONS

Prep the veggies and place into individual bowls, set them close to a cutting board. Fill a wide shallow bowl with 2 inches of water for soaking rice wrappers. Soak a single wrapper for about 5 seconds (it will soften as you fill it), place onto wet cutting board, place 4 cucumber slices onto wrapper (slightly off center and closest to you), follow with carrot spirals, cabbage, zucchini spirals, and a piece of lettuce. Note: try not to overfill your wrapper or it may tear apart as you try to roll it.

Flip the end of wrapper (closest to you) over top of the veggies, tuck and tighten wrapper under the veggies as you begin to roll it away from you, once you roll it over once, fold both left and right side of wrapper towards the center, then finish rolling the wrapper (away from you) until the spring roll is tight and firm. Set aside leftover zucchini and carrot spirals to use for your salad along with the chic peas and black sesame seeds. Prepare your dipping sauce/salad dressing.

INGREDIENTS PART II

Sweet & Sour Dipping Sauce and Dressing

1/2 cup water
1/4 cup tamari
3 tbs lemon or lime juice
3-4 dates (in place of refined sugars)
2 tbs almond butter
1/4 tsp ground ginger
Pinch of hot chili flakes

DIRECTIONS

Blend all ingredients, except chili flakes, in high-speed blender until smooth. Pour into dipping bowl and garnish with chili flakes and diced spring onion. Makes about (4) 1/4 cup servings.

Asian Salad

DIRECTIONS

Take remaining zucchini and carrot spirals and toss them together in a salad bowl. Add red onion, chic peas, spring onions, black sesame seeds, and top with 1/4 cup dipping sauce/dressing.

INGREDIENTS PART III

Fresh Carrot Ginger Juice

8-10 carrots
1″ chunk of fresh ginger

DIRECTIONS

Wash carrots and trim ends. Run carrots and ginger through a high-quality juicer and strain any remaining particulate. Pour and serve. Makes about 16 ounces.

Nutritional Information:

Calories: 805
Carbs: 145 g
Protein: 32 g
Fat: 14 g
Fiber: 26 g

Calcium: 413 mg
Iron: 9 mg
Magnesium: 301 mg
Zinc: 5.7 mg

B1: 1.02 mg
B2: 1.2 mg
B3: 8.5 mg
B5: 2.2 mg
B6: 2.5 mg
Folate: 386 mcg
Vitamin C: 188 mg
Vitamin E: 6.1 mg
Vitamin K: 116 mcg

For More From Kristine Keating, follow her Instagram Account: @Kristi.Keating

July 29, 2015
Wild Rice & Black Lentil Salad Bowl Recipe

INGREDIENTS:

4 cups finely sliced romaine lettuce
2 carrots, spiralized
2 medium yellow beets, julienned
1 cup shaved purple cabbage
2 cups wild rice & black lentil salad

DIRECTIONS:

Place romaine lettuce into a large salad bowl. Add each remaining ingredient individually for a beautiful presentation and top with creamy dill dressing.

Wild Rice & Black Lentil Salad

2 cups wild rice
1 cup black lentils
1/2 cup diced tomatoes
1/2 cup diced red onion
2 tbs minced fresh dill
3 tbs lemon juice
1/2 tsp garlic granules
1/2 tsp sea salt
Pinch of black pepper

DIRECTIONS:

Place all ingredients in a bowl and mix together until well combined. Makes 2 servings.

Creamy Dill Dressing

3/4 cup water
1/2 cup cashews
1 tbs lemon juice
1 tbs tahini
2 tbs minced fresh dill
1/4 tsp sea salt

DIRECTIONS:

Blend ingredients together in a high-speed blender until smooth. Store leftovers in a sealed glass container for up to 5 days. Makes about ( 4 ) 1/3 cup servings.

Note: To make the carrot spirals as shown in photo, use the Saladdacco spiral slicer by Joyce Chen. It can be purchased on Amazon.com for $25.

Nutritional Information:

Calories: 606
Carbs: 109 g
Protein: 28 g
Fat: 11 g
Fiber: 27 g

Calcium: 238 mg
Iron: 10 mg
Magnesium: 246 mg
Selenium: 10 mcg
Zinc: 6 mg

B1: 0.76 mg
B2: 0.61 mg
B3: 6.7 mg
B5: 2.2 mg
B6: 1.18 mg
Folate: 785 mcg
Vitamin C: 86 mg
Vitamin E: 2.2 mg
Vitamin K: 295 mcg

For More From Kristine Keating, follow her Instagram Account: @Kristi.Keating

July 28, 2015
Cauliflower Pizza

Course: Lunch or Dinner; Skill Level: Intermediate

[separator type=”thin”]

[columns_row width=”half”]

[column]

Ingredients

1 head Cauliflower

3/4 cup Flaxseed meal

3/4 cup Almond cheese

1 tbs Parsley flakes

Spinach leaves

1 can Organic Tomato sauce

[/column]

Serving(s) & Preparation Time

[column]

Yield : 2

Servings : 2 small pizzas

Prep Time : 15m

Cook Time : 24m

Ready In : 39m[/column]

[/columns_row]

Make It Happen

[tabgroup layout=”vertical”]

[tab title=”Step 1″]Pre-heat oven to 375 degrees on a baking sheet place a large piece of parchment paper and spray it with nonstick oil.[/tab]

[tab title=” Step 2″]Place the cauliflower florets in a food processor or blender and pulse until the cauliflower has the texture of sand. Slowly add Flaxseed meal.[/tab]

[tab title=” Step 3″]Once mixed together, use your hands to form the dough into a crust on the baking sheet. Pat it down thoroughly, forming the shape you wish. Don’t make it too thick or thin either.[/tab]

[tab title=” Step 4″]Bake cauliflower pizza crust for 20 min or until golden brown. Remove from oven[/tab]

[tab title=” Step 5″]Add however much sauce and cheese you want. Bake for another 12 min.[/tab]

[tab title=” Step 6″]Remove from oven add spinach leaves and parsley. Place back into the oven for 2 min.[/tab]

[/tabgroup]

This content was published by Chef Miami and shared with HUMANFITPROJECT.com

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October 3, 2014