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Healthier Pizza Crust with Cauliflower



Last week the 90/10 Nutrition Kitchen shone the spotlight on cauliflower and it’s ability to be used as a healthier substitute for white rice.  Cauliflower is an amazing cruciferous vegetable as it’s full of health benefits including:

  • High concentration of vitamins and minerals – One serving of cauliflower contains 77% of the daily recommended value of Vitamin C and is also rich in vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.
  • Great source of Choline, which is has been shown to boost brain health including improving memory and improve learning capacity.
  • Anti-inflammatory properties due to vitamin K and omega-3 fatty acids present.  Vitamin K and omega-3 fatty acids have been shown in studies to help to prevent chronic inflammation that leads to conditions such as arthritis and chronic pain.
  • Full of antioxidants and phytonutrients shown to boost your body’s protection from free radicals and reduce your risk for diseases caused by oxidative stress including some cardiovascular disease and cancer.


It’s also one of nature’s most versatile veggies with it’s ability to be substituted in for many less healthy options including being a great alternative to the traditional pizza crust.  Check out this delicious recipe for Cauliflower Pizza Crust, originally posted by The Detoxinista.

cauliflower health benefits nutrition
Cauliflower Pizza Crust
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Recipe by:Ryan Chapman
Adapted From:Detoxinista
Adapted From Link:
  1. Preheat your oven to 400F.
  2. To make the cauliflower rice, pulse batches of raw cauliflower florets in a food processor, until a rice-like texture is achieved.
  3. Fill a large pot with about an inch of water, and bring it to a boil. Add the “rice” and cover; let it cook for about 4-5 minutes. Drain into a fine-mesh strainer.
  4. THIS IS THE SECRET: Once you’ve strained the rice, transfer it to a clean, thin dishtowel. Wrap up the steamed rice in the dishtowel, twist it up, then SQUEEZE all the excess moisture out! It’s amazing how much extra liquid will be released, which will leave you with a nice and dry pizza crust.
  5. In a large bowl, mix up your strained rice, beaten egg, goat cheese, and spices. (Don’t be afraid to use your hands! You want it very well mixed.) It won’t be like any pizza dough you’ve ever worked with, but don’t worry– it’ll hold together!
  6. Press the dough out onto a baking sheet lined with parchment paper. (It’s important that it’s lined with parchment paper, or it will stick.) Keep the dough about ⅓” thick, and make the edges a little higher for a “crust” effect, if you like.
  7. Bake for 35-40 minutes at 400F. The crust should be firm, and golden brown when finished.
  8. Now’s the time to add all your favorites– sauce, cheese, and any other toppings you like. Return the pizza to the 400F oven, and bake an additional 5-10 minutes, just until the cheese is hot and bubbly.
  9. Slice and serve immediately!
Recipe Notes

Time-Saving Tip: Make a double-batch of cauliflower pizza crusts — make one for now, and save one for later. After baking the crusts, wrap up the extra pizza crust in foil, and FREEZE it for a quick “frozen pizza” to enjoy another night! All you need to do is add toppings and bake at 400F, until the cheese is hot and bubbly.

cauliflower pizza crust

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