Cauliflower Pizza Crust

 *This recipe is a low carbohydrate alternative to regular pizza dough.  It can also be made gluten-free.*

TIP: If you do not want to end up eating your pizza with a fork and knife, I recommend going light on the cheese or cooking both sides of the crust before doing your toppings. How? Cook the crust for ~10-15 minutes until browning and then use a plate to remove the crust from the parchment paper. Slide/place the cauliflower crust back on the parchment paper so that the bottom side is now turned up. Bake for ~10-15 minutes again until this side is browning. After both sides are baked – add your toppings and put in the oven one last time.

cooked final pizza
Prep time: 10 minutes.
Crust Cook time: 10-15 mins (more if you are cooking both sides)
Total time: ~40 minutes

Ingredients:

  • 1 bag of fresh or frozen cauliflower florets (500g)
  • 1/3 cup grated parmesan (from container)
  • 2 tbsp spelt flour (or gluten-free flour of choice.. e.g. almond meal)
  • 1 tsp nutritional yeast
  • ½ tsp garlic powder
  • 1 tsp oregano
  • 1 tsp basil
  • ¼ tsp ground sea salt
  • ¼ tsp ground black pepper
  • 1 egg
  • 1 cheese cloth

Instructions:

  1. Preheat the oven to 450F.
  2. Place the chopped cauliflower florets in the food processor. Pulse for approximately 30 seconds until the cauliflower resembles snow.
  3. Place the ground cauliflower in the microwave-safe container. Microwave for 3 minutes covered.
  4. Remove from the microwave and allow to cool.
  5. Place cauliflower on the cheese cloth and ring out as much water as you possibly can. (Squeeze as hard as you can! The more water removed the better your crust will turn out).
  6. When finished removing the water, place the cauliflower in a large mixing bowl.
  7. Add every ingredient except for the egg. Mix.
  8. Add the egg last and stir until the mixture is fully blended together.
  9. When evenly combined, spread and pack down the mixture onto a baking sheet lined with parchment paper. Make into your desired shape.
  10.  Bake for ~10-15 minutes until browning. Remove from the oven.
  11.  Add your favourite pizza sauce, toppings, and whatever your heart desires!
  12.  Bake for 5-10 minutes. Enjoy 🙂

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The Ultimate Trail Mix Cookie! A family favourite.

The appearance of these guys doesn’t do the flavour justice. MMMmmm these cookies turned out SO good and they are packed with nutrient dense ingredients (…ALOT of ingredients).

trail mix cookies.jpg

What you will need (~18-20 cookies): 

Dry ingredients:

  • 1 cup oat flour
  • 1/2 cup gluten free flour (I have used corn flour, almond flour, and quinoa flour, they all work great).
  • 1/2 cup large flake oats
  • 1/2 cup chopped almonds
  • 2 tbsp coconut sugar
  • 2 tbsp maple sugar (found at FarmBoy.. omit and do more coconut sugar instead if you can’t find this ingredient)
  • 4 tbsp coconut smiles (found at costco – see here , bulk barn and FarmBoy also carry these)
  • 1/4 cup dark chocolate chunks
  • 2 tbsp sunflower seeds
  • 2 tbsp sesame seeds
  • 1 tbsp chia seeds
  • 3 tbsp dried cranberries
  • 1 1/2 tsp cinnamon
  • 1/2 tsp salt
  • 1 1/2 tsp baking powder

Wet ingredients:

  • 1/3 cup natural peanut butter, softened
  • 1/4 cup coconut oil, melted
  • 1/4 cup maple syrup
  • 2 tsp vanilla
  • 2 tbsp Silk Unsweetened Vanilla Cashew milk (or a nut milk of your choice)
  • 1 egg

Directions:

  1. Preheat oven to 350F.
  2. In a large mixing bowl, mix together all of the dry ingredients.
  3. One by one begin to mix in the wet ingredients to the same bowl. Regularly mix.
  4. When all ingredients are mixed thoroughly together, line a large baking sheet with parchment paper.
  5. Form batter into cookies. (If you are forming them with your hands ensure to wash your hands and leave them a bit wet to avoid all the batter sticking to your hands).
  6. Bake at 350F for 15 minutes.
  7. Remove from the oven, let cool. ENJOY!

 

 

Roasted Pear & Goat Cheese Salad

roasted pear and goat cheese salad.JPG

Ingredients (serves ~6):

  • 1/4 cup maple syrup
  • 1 tbsp. brown rice syrup
  • 1-2 bartlett pears
  • 1 cup. fresh cranberries
  • 1/3 cup pecans
  • 1/4 cup roasted pumpkin seeds
  • 1 white onion, sliced
  • 4 cloves garlic
  • 1 tbsp olive oil
  • 1/3 cup goat’s cheese
  • 4 cups spinach
  • 2 tbsp dried cranberries
  • Nonna Pia’s  Classic Balsamic Reduction to taste– found at Costco

Directions:

  1. In a large skillet, add in sliced pears and pecans, drizzled with 2 tbsp. maple syrup and 1 tbsp. brown rice syrup. Turn temperature to medium-high heat. Bring to a boil (when it starts bubbling). Lower to simmer and regular flip/mix the pears so they are coated evenly.
  2. Remove the pears and pecans from skillet and place on a piece of parchment paper to harden.
  3. In the same skillet, you can now add in the fresh cranberries, sliced onion, and drizzled with 2 tbsp. maple syrup. Again, bring this to a boil and then allow to simmer. The cranberries will “pop” when they are cooking. When they have all popped they will be ready to be removed from the skillet. The onions will become caramelized.
  4. Pour the cranberries and now caramelized onion onto parchment paper as well.
  5. In a clean small skillet, add 1 tbsp of olive oil and add in your whole garlic cloves. Allow them to slowly roast on low-medium heat. When they have browned and softened, remove from the heat.
  6. In a large salad bowl, add in your spinach. Sprinkle the pumpkin seeds, cranberries, onion, garlic and add the pears and pecans last for appearance. Crumble the goat cheese on top and drizzle with a Balsamic reduction when served! Enjoy 🙂

Why you should avoid storing bread in the refrigerator.

whole-grain-bread

A quick little kitchen tip of the day. The most common mistake I come across with friends and family is storing bread in the refrigerator to slow down the “stale” process. The fridge is known to maintain freshness and quality of fruits and vegetables and many other products.. so wouldn’t it do the same for bread? NOPE!

Why shouldn’t you store your bread in the refrigerator? 

  • This causes the bread to go stale FASTER.
  • Starch molecules in the bread begin to form back into their original shape that they were before baking (hardened molecules).
  • Some findings have shown that storing your bread in the refrigerator can make staling occur 6 TIMES faster versus just keeping your bread at room temp on the counter.

How should you store your bread? Leaving it at room temperature on the counter is your best bet. If you aren’t able to consume it in time before it goes stale, put it in the freezer.

 

Mini Egg White Omlette Cups (54 calories per mini cup!)

Nutrition Facts Per Mini Omlette Cup: 54 calories, 1.8g fat, 2.2g carbs, 6.3g protein

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These mini omelette cups are a perfect batch to make before you begin your work week. Store them in the refrigerator and heat them up throughout your week for breakfast or lunch …or even as a protein snack!

I chose to use the veggies I had in the house..broccoli, yellow pepper, red onion, kale — you can switch this up to match your taste buds! E.g. Mushrooms, red pepper, spinach, etc.

Ingredients:

  • 1 tbsp olive oil
  • 1/2 cup broccoli, diced
  • 1/2 a large yellow pepper, diced finely
  • 1/2 a large red onion, diced finely
  • 2 garlic cloves, crushed
  • 1 medium sized carton egg whites (500g)
  • 1/4 cup green kale, massaged washed and chopped finely
  • 1 1/2 tsp Ground Pepper
  • 1 tsp Sea Salt
  • 1 tbsp feta cheese (optional or swap for your cheese of choice)
  • Optional: sprinkle the tops of each cup with chili pepper flakes

Directions:

  1. In a small skillet on medium-high heat, saute the broccoli, onion, pepper, and garlic in olive oil.
  2. Preheat the oven to 350F while this is sautéing.
  3. When veggies are complete (~5-7 mins), pour into a medium sized mixing bowl.
  4. Add the carton of egg whites, kale, feta cheese, and salt and pepper to the bowl.
  5. Mix the components and using a large spoon. Pour the mixture into a sprayed muffin tin. Should make 9 mini omlette cups. Make sure to evenly distribute the veggies throughout. If you would like to add a little bite – sprinkle chili pepper flakes on top of each cup here.
  6. Bake at 350F for ~20 minutes. Until the eggs are beginning to brown on the egg and the top has hardened (touch the top to test this).
  7. Eat immediately or store in the refrigerator until eating next.

I usually eat my egg whites with homemade salsa or fresh Farmboy Salsa 🙂 delicious combo. Give it a try!

Lemon Poppy Seed Bites by Genuine Health (No Bake)

Hi friends! Check out this Lemon Poppy Seed Bite recipe created by my friends at Genuine Health. I know I’ve preached about their amazing protein powder before….but I really wasn’t kidding. Also, I just tried their new chocolate protein powder. I shook it up with some almond milk….. and it was delicious just like that?! No need to add fillers and sweeteners. They sure know how to make great quality and tasty products.

Lemon poppy seed bites.jpg
Ingredients:

  • 1 scoop fermented vegan proteins+ vanilla (vanilla Genuine Health protein powder can be found at Bulk Barn and Nutrition House)
  • ½ tsp poppy seeds
  • 1 lemon squeezed, and zest grated
  • 2 tbsp ground flax seed
  • ½ c coconut flour
  • ¼ c ground almonds (almond butter)
  • ¼ c ground pumpkin seeds
  • 2 tbsp maple syrup
  • 6 tbsp unsweetened vanilla almond milk

Coating:

  • ¼ c unsweetened coconut flakes
  • 2 tbsp poppy seeds

Directions:

1. Place almonds and pumpkin seeds in food processor. Pulse until  coarsely ground. Place in separate bowl off to the side.

2. Add coconut flour, flax seed, fermented vegan proteins+ and lemon zest to food
3. processor and pulse quickly to thoroughly mix ingredients.

4. Add in maple syrup, lemon juice, almond butter and almond milk. Pulse until doughy texture is achieved.

5. Mix in ground almonds, ground pumpkin seeds, and poppy seeds by hand and roll into bite size portions.

6. In separate bowl combine coconut and poppy seeds. Roll each bite in mixture to coat as desired.

7. Makes approximately 1 dozen. They freeze well and taste great when thawed 🙂

I also calculated the nutrition facts on their recipe for you:
Per 1 serving (recipe makes 12):
Calories: 87 calories
Fat: 5.1g
Carbs: 7.1g
Protein: 4.1g

Mexican Tortilla Bake (Gluten-Free)

Hello!!!! …. it’s me!!!

I am back in Canada and back with my OVEN! WOOO! So of course I rushed into the kitchen to create some new recipes.

Mexican Lasagna

Today’s creation was a Mexican casserole/lasagna type dish. I used Food For Life‘s gluten-free brown rice tortillas to make the layers. It is an easy filling dish to make for a potluck, a one dish dinner, etc…. with only 135 calories per serving!!! There are 2 layers. Layer 1 consists of peppers, tomato, onion, and Enchilada sauce. Layer 2 consists of ground chicken, habanero peppers, beans, corn, cheese, and enchilada sauce. You can easily tweek this recipe to be vegetarian by removing the chicken and swapping for extra veggies, beans/lentils, or cooked quinoa.

Ingredients (serves ~12):
2 tbsp olive oil
1 clove garlic, crushed
1 yellow pepper, chopped
1 orange pepper, chopped
1 red pepper, chopped
1/2 large red onion, chopped
1 lb lean ground chicken
1 pack (6) Food for Life brown rice tortillas
3 large tomatoes
1 Habanero pepper
1 cup corn, frozen
1 cup black beans, rinsed drained
3 tbsp chili powder
2 tbsp cumin
1 package (8oz) Enchilada Sauce (I used Frontera Red Child Enchilada Sauce from Farmboy)
Sprinkle grated cheese on top

Instructions: 

  1. In a large skillet, sauce the peppers and onion in 1 tbsp of olive oil.
  2. In a large casserole dish, spread olive oil on the bottom and then distribute tortillas to cover the bottom of the dish.
  3. Add the sautéed peppers on top of the tortilla layer. Add the chopped tomatoes to this layer. Distribute half of the enchilada sauce evenly on this layer.
  4. Cook the ground chicken on medium-high heat in the skillet with regular mixing. Add 2 tbsp of chili powder and 1 tbsp of cumin.
  5. Add another layer of tortillas on top of the veggie layer.
  6. Add the cooked ground chicken on top of the tortillas. Add 1 chopped habanero pepper, the corn, beans, distribute the rest of the enchilada sauce, and add cheese as desired.
  7. Sprinkle 1 tbsp of chili powder and 1 tbsp cumin evenly about the top.
  8. Bake at 350F for ~20-25 minutes. Put it on broil for the last 5 minutes to brown the cheese on top.
  9. ENJOY!! (nutrition facts below)

Mexican Lasagna 2

Nutrition Facts Per Serving:
Calories:135 calories
Fat:5.7g (2.2 saturated)
Protein:9.7g
Carbohydrate:7.6g
Sugar: 1.3g