Cauliflower Pizza Crust

Makes 1 large crust


2 pounds frozen cauliflower, riced 
1 egg, lightly beaten 
1/2 cup grated Parmesan cheese or soft goat cheese
2 teaspoons dried oregano 
1 teaspoon dried basil 
½ teaspoon sea salt 


1. Preheat oven to 400ºF .  Line a baking sheet with parchment paper (DO NOT use wax paper or tin foil). 
2. Follow the directions for cooking the riced cauliflower.  Make sure to remove any liquid by using a dish towel and your hands to wring out the moisture.  The end result would be a dry lump of cauliflower. 
3. Place the riced cauliflower in a large mixing bowl; mix in the egg, Parmesan or goat cheese, oregano, basil, and salt, stir well. 
4. Transfer the cauliflower mixture to the baking sheet lined with parchment paper.  Use your hands to press the crust firmly into a large rectangular crust; about ¼ inch thick. Be careful not to leave any thin areas; this could cause the crust crack. 
5. Bake for 30 minutes, until the top is dry and golden; carefully flip the crust over and bake for another 10 minutes. Use immediately.
6. Add your favorite sauce and toppings and then bake for another 10 minutes at 400ºF, until the topping are heated thoroughly.  Serve and enjoy!


Cruciferous Vegetables

Cruciferous vegetables are a diversified group of veggies which grow is all different shapes, sizes and colors.  Vegetables included in this group are arugula, bok choy, broccoli, Brussel sprouts, cabbage, cauliflower, collards, kale, radishes and watercress.  They have a substantial list of nutritional benefits.  These veggies are rich in phytonutrients;  plant-based aggregates that reduce the risk of cancer and decrease inflammation.  Cruciferous veggies are well-supplied with vitamin A, C (dark green) and K.  They are rich in folate and fiber but low in calories.  This combination appeases your appetite, leaving you sated.

Interesting fact:  The Latin cruciferae means “cross bearing,” because their four petals mirror a cross.


Superfood: Avacados

Naturally, you would think an avocado was a vegetable because of its nutritional value and its vegetable-like role in preparing meals. Surprisingly, an avocado is a single-seeded berry.  Its physiology contains a pit enclosed by a pericarp.  The pericarp consists of three layers: endocarp (innermost layer), mesocarp (edible layer) and exocarp (skin on the outside).  Analytically, what makes an avocado so adaptable is its sweet, delicious, buttery-like mesocarp.

Aside from an avocado’s delectable taste, there are many unrecognized heart-healthy benefits.  They are ranked as one of the top 10 “good fat” food sources.  The reason being, an avocado’s fat content is mostly monounsaturated.  The phytonutrient benefit of an avocado are the cholesterol, lowering plant sterols; glutathione and lutein.  Glutathione works as an antioxidant which could conceivably protect against some cancers and lutein which promotes healthy vision.  Along with these heart-healthy benefits, avocados contain Vitamins E (antioxidant), C (ascorbic acid), B6 (pyridoxine), folate (B Vitamin), potassium (mineral) and soluble fiber (dietary fiber).

Avocados are used mashed, slivered and layered; as a snack, spread, to enhance savory flavors or as an addition to a dish.  You can be creative with avocados by blending them into a fruit/vegetable smoothie.  Some use avocados as a substitute for butter or oil when baking cookies, cakes and muffins.  Due to their high water content, they make treats softer, chewier and less likely to crumble.

****Side note:  ripe avocados are slightly soft to pressure from your palm****