HEALTHY PIZZA

This pizza base features cauliflower as its main ingredient. Once baked, the cauliflower adds a delicious flavour and texture to the base, as well as significantly adding to the nutritional benefits. This recipe is vegan, gluten free, high in protein, low in carbohydrates, full of fibre and vitamin C.

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SO HOW DOES IT COMPARE TO A STANDARD PIZZA BASE?

We wanted to compare our cauliflower pizza base recipe to a popular pre-made pizza base commonly found in supermarkets. Here are just some of the benefits of ditching the shop bought pizza and giving this recipe a try:

NO ARTIFICIAL INGREDIENTS / ADDITIVES
Standard pizza base ingredients: flour, water, yeast margarine (palm oil, water, sunflower oil, emulsifier E471, acidity regulator) salt, dextrose, olive oil
Cauliflower pizza base ingredients: cauliflower, chia seeds, water, ground almonds, nutritional yeast, pink Himalayan salt, oregano, basil

SIGNIFICANTLY MORE FIBRE
Standard pizza base: 0g fibre per serving
Cauliflower pizza base: 7.5g fibre per serving

DOUBLE THE PROTEIN
Standard pizza base: 6g protein per serving
Cauliflower pizza base: 13g per serving

SIGNIFICANTLY LOWER IN CARBOHYDRATES
Standard pizza base: 44g carbohydrates per serving
Cauliflower pizza base: 10g carbohydrates per serving


INGREDIENTS

400g cauliflower florets
2 tablespoons ground chia seeds
5-6 tablespoons water
50g ground almonds
3 tablespoons nutritional yeast
1 teaspoon oregano
1/2 teaspoon basil
1 teaspoon pink himalayan salt (or to taste)
Black pepper (to taste)

Pizza toppings of choice


METHOD

1) Ideally prepare your cauliflower in advance to make life easier.
To prepare the cauliflower: Blend the cauliflower florets in a food processor until it becomes a 'rice' consistency. Transfer the cauliflower rice to a large pan and cover with boiling water. Cook on a low-medium heat and cover for 5 minutes, then drain. Allow to cool. If you haven't prepared this in advance you can simply place the cauliflower in the freezer after cooking for 15 minutes.

2) Place the ground chia seeds in a bowl with the water. Stir and leave to thicken. 

3) Place the cauliflower in a muslin cloth and squeeze out as much moisture as you can. 

4) In a large bowl mix together the cauliflower, chia mixture and all the remaining ingredients. Taste and adjust salt/herbs to taste. At this point if the mixture is a little dry and you are struggling to mix it together then add a little water (1 tablespoon at a time just until it comes together). 

5) Line a baking tray with baking paper. Use your hands to press the cauliflower dough mixture into your desired pizza shape.

6) Bake at 200°C for 25-30 minutes until starting to brown. Then place another sheet of baking paper on top of the pizza base and flip the whole base. Bake again for approx. 20 minutes (the base should be almost cooked at this point - see photos below). Lastly add your chosen pizza toppings and cook for a further 10 minutes. 

NUTRITIONAL INFO

Whole cauliflower pizza base recipe = 3 servings

Per serving:
Calories: 220 Kcal
Carbohydrates: 10g
Fibre: 7.5g
Protein: 13g
Fat: 13g


Recipe: Sasha Paul Dip NNT
Photography: Magda Tymczyj

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