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#EatWellLiveWell: Get Creative With Cauliflower!

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Did you know one cup of raw cauliflower provides 77 percent of your daily vitamin C needs? In fact, because of its beneficial effects on numerous aspects of health, cauliflower can easily be described as a super food. In honor of Nutrition Month, take advantage of the extreme versatility of cauliflower by incorporating it into your cooking with our California Pizza Crust recipe. Low carb and low calorie, this gluten-free pizza can take on any of your favorite pizza toppings.

Recipe: California Pizza Recipe

Servings: 4


  • 1 small-medium head cauliflower
  • 1/4 cup Parmesan cheese
  • 1/4 cup mozzarella cheese
  • 1/4 teaspoon salt
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1 tablespoon whole wheat flour (optional)
  • 1 egg, beaten


  1. Preheat oven to 450° Fahrenheit. Place a sheet of greased parchment paper on a cookie sheet or pizza pan.

  2. Wash and thoroughly dry the cauliflower. Cut off the florets. Pulse in a food processor for 30 seconds, which should yield 2 1/2-3 cups of cauliflower "snow." Microwave for 3-4 minutes. Allow to cool.

  3. Place the cauliflower in a clean tea towel. Wring out as much water as possible.

  4.  Mix the cauliflower and remaining ingredients in a bowl until a soft dough is formed.

  5. Bake for 8-11 minutes or until golden brown. Add desired toppings and bake for an additional 5-7 minutes. Allow to cool before slicing.

Nutrition information per serving:

91 calories, 5 g total fat, 323 mg sodium, 3.9 g total carbohydrates, 1.3 g dietary fiber, 8 g protein

How Cauliflower Cares For Your Body

california pizza crust recipe

Lately, there has been an increase in recipes that utilize cauliflower in new ways. Whether it is in the form of mashed cauliflower over mashed potatoes or, similar to today's recipe, cauliflower pizza crust over wheat pizza crust, cauliflower has begun to replace starch products in our everyday diets. The vegetable has also become a favorite staple in paleo and gluten-free diets because of its ability to serve as a substitute for starchy food groups.

Incorporate new ways to use cauliflower in your diet to make eating vegetables interesting!

Rich in Vitamins and Minerals

At first glance, cauliflower may not seem like an excellent source of vitamin C but, as noted before, the vegetable has 77 percent of the daily recommended amount of vitamin C. Due to poor diets, many individuals lack required nutrients but by consuming cauliflower, a person exposes themselves to a rich source of vitamin K, thiamin, protein, niacin, riboflavin, phosphorus, magnesium, vitamin B6, fiber, folate, potassium, pantothenic acid, and manganese.

Antioxidants and Phytonutrients

Antioxidants are important to ensure a properly functioning immune and protective defense system. Packed with vitamin C, kaempferol, quercetin, beta-carotene, rutin, and more, cauliflower is an adequate source of these necessary antioxidants and phytonutrients.

Digestive Benefits

Similar to many vegetables, the fiber content in cauliflower helps maintain a regular digestive system.

Boosts Heart Health

Cruciferous vegetables, such as cauliflower, prove to significantly improve blood pressure and kidney function. The chemical sulforaphane is responsible for this improvement. Researchers believe sulforaphane's benefits have a connection to improved DNA methylation, which is vital to normal cellular function.

Anti-inflammatory Compound

Increased inflammation in the body can lead to cancer and other serious diseases. Cauliflower contains indole-3-carbinol (I3C), which is an anti-inflammatory compound. This compound may help diminish inflammation at the foundation.

Detoxification Support

It seems everyone is looking to detox their system with teas, smoothies, and juice diets. Cauliflower is a natural and healthy detoxifier.

Boosts Brain Health

Cauliflower can play a vital role in brain development thanks to it being an excellent source of choline. When eaten during pregnancy, choline in cauliflower can help a baby’s brain develop. This compound may also reduce the risk of developing age-related memory decline.

Fights Cancer

Sulforaphane, a compound discussed above in reducing inflammation, is also beneficial in reducing cancer stem cells and slowing tumor growth. Some studies have found a combination of sulforaphane, found in cauliflower, and curcumin, found in the spice turmeric, may be a key to the prevention and treatment of prostate cancer.

#EatWellLiveWell with UnityPoint Clinic

california pizza crust recipe

When you indulge in pizza, it may taste good but it can leave you feeling bloated. This California Pizza Crust recipe is an excellent way to enjoy pizza without the guilt and bloating. Find new ways to use food this Nutrition Month and try the newest UnityPoint Clinic recipe today!

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