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Low carb Cauliflower Crust Pizza-Tuna and Olive

Tuna pizza 10

Low carb, grain-free, gluten-free and high protein

Tuna pizza 22

What’s not to like? Crispy base pizza, tangy tomato sauce with toppings of your choice (tuna here) & peppery rocket

Tuna pizza 22b

So savoury and delicious. One of the best ways to eat cauliflower!

Low carb cauliflower crust pizza? Does it work? YES! Does it taste nice? YES-it is really delicious! The base is crispy, satisfying & doesn’t actually taste of cauliflower!

This is one of my favourite savoury recipes at the moment & kids love it too! I love the crispy base, deep savoury umami flavour of the tomato sauce, If you wish to make this vegan, you can use nutritional yeast instead of cheese.

What is nutritional yeast?

nutritional-yeast

Nutritional yeast is a vegan substitute for cheese and packed with vitamin B12

Nutritional yeast is deactivated yeast. It is very different to Brewer’s yeast & not widely available even in high street health food chains, but it is readily available at Amazon.

Nutritional yeast is full of B vitamins, especially vitamin B12, which is missing from most plant foods, making it a great supplement for vegans. It is also great for individuals with tyramine intolerance who cannot otherwise eat matured products like cheddar or parmesan cheese.

Nutritional yeast is rich in folic acid, selenium, zinc & protein whilst being free from sugars & preservatives. It is also low calorie. It has a cheesy nutty savoury ‘umami’ flavour; see Amazon for rave reviews!

Note: nutritional yeast does not melt with the heat to form stringy cheese, but its flavour is very savoury like cheese. I love it!

This is a great way of getting extra veg in (especially with the kids!). Not only is this pizza only low carb, but also gluten-free & has added plant-derived protein powder, something vegetarians & vegans may struggle to get enough of (I have used Pulsin’ Soya derived protein powder in this recipe, but their pea protein powder is a good alternative).

Here’s the important bit:

The key to making a great cauliflower crust pizza is by making a cauliflower crumb & then dehydrating it, so that as much moisture is squeezed out as possible, allowing the remaining crumb to be turned into a crispy pizza base. (If you don’t squeeze out the moisture, the base will be all soggy). You will be surprised with the amount of liquid which comes out! But this delicious grain-free pizza is well worth the effort!

Cauli crust 2

Dehydrated cauliflower crumb

There are 2 ways you can dehydrate your cauliflower crumb: the more time-consuming method is by putting the cooked cauliflower crumb in a tea-towel or two & wringing out the moisture. (I think of this as stress relief!). Alternatively, if you are lucky enough to have a juicer, you can simply feed cauliflower florets through the juicer and collect the residual crumb & mix this directly with the remaining pizza base ingredients.  (No need to cook before using!).

Mixed pizza 1b

Left: vegan roasted vegetable tofu cauliflower crust pizza (elsewhere in this blog). Right: tuna olive cauliflower crust pizza

Makes: 2 medium pizzas (feeds 2)

Preparation time: approx 1hr if using tea towels or 40 mins if using a juicer

Baking time: 15 mins (for the base) plus 12-15 mins once topping added

Ingredients:

Pizza crust base:

400g cauliflower (approx. half a large head of cauliflower or one small one)

15g ground chia seeds

25g protein powder (I used Pulsin’ Soya derived protein powder)

50g ground almonds

40g nutritional yeast or grated parmesan

Chia egg substitute: 2 tbsp milled chia mixed with 5 tbsp water (equivalent to 2 eggs)

1 tbsp dried mixed herbs

salt & pepper

Tomato sauce topping:

1 tbsp ground flaxseed (this is optional but it helps thicken the sauce & adds omega-3s and fibre!)

1 1/2 tbsp honey or sugar-free apple sauce

5 tbsp tomato purée

2 tbsp tamari

1.5 tbsp dried oregano

Salt & pepper

2 garlic cloves, crushed

Toppings: The fun bit!

Of course, you can add what toppings you like here. I have topped mine with tuna, olives & anchovies.

For 2 medium pizzas you will need:

 

2 cans of tuna, drained (145g)

Large handful of black olives (about 20)

12 anchovy fillers

3 -4 tbsp nutritional yeast or 30g cheddar cheese or parmesan 

To garnish: large handful of rocket leaves

Method:

Remove the leaves from the cauliflower & cut into chunks. Then using a blender or food processor, blitz the cauliflower until it is finely chopped so that it resembles rice, i.e. cauliflower crumb.

Transfer the crumb into a steamer & steam for 15 mins or microwave in a bowl with cling-film (with a hole or two on top) for 6 mins until soft.

Preheat the oven to 200ºC (180ºC fan). Line 2 large baking sheets with greaseproof paper & a little coconut spray oil.

Allow the cooked cauliflower crumb to cool before transferring into a clean tea towel & squeezing as much moisture as you can out. (Really wring it!) You may need more than one tea towel.

Transfer the dehydrated cauliflower crumb into a bowl.

Cauli crust 1

Cauliflower crumb with the moisture wrung out!

Add the remaining pizza base ingredients: ground chia seedsprotein powder (I used Pulsin’ Soya derived protein powder), ground almonds, nutritional yeast, chia egg substitute, dried mixed herbs, a large pinch of salt & plenty of freshly ground black pepper.

Using your hands, divide the pizza mixture in half & place directly on each baking sheet. Shape into a ball & then press down to form a round pizza base shape.

Cauli crust 3

Uncooked cauliflower pizza base

Bake for 15mins until the bases are golden brown & starting to crisp a little at the edges. If you want your base extra crispy, half-way through baking, flip it over to ensure both sides are well baked

Cauli crust5

Cooked cauliflower pizza base-lovely & golden colour

Topping:

Whilst the base is baking, mix together the ground flaxseed, honey or sugar-free apple sauce, tomato purée, tamari,  dried oregano, garlic & season with salt & pepper.

Cauli crus 9 tom1

Rich tangy & savoury tomato topping

Spread the tomato topping onto each of the pizza bases, as shown below.

Cauli crust 8

Then top your pizza with your topping of choice. I Have chosen tuna chunks, anchovies & black olives.

Tuna pizza 5Sprinkle over with nutritional yeast or parmesan or cheddar cheese (I have used cheddar in the photos).

Tuna pizza 7

Turn the oven up to 240ºC (220ºC fan) & bake for a further 12- 15 mins. I love to serve mine with a large handful of fresh rocket on top & a side salad. Enjoy!

Tuna pizza 12

Tuna pizza 10

Don’t forget you can find my favourite recipes in my FREE eBook here.

Tuna pizza2

I have also listed a non-vegan version of this cauliflower crust pizza.

Tuna pizza 1b

Variations:

Buffalo mozzarella, sundried tomatoes, pesto.

Feta, mushrooms, sundried tomatoes & olive.

Bacon, mushroom & peppersTuna pizza 11

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Good evening! As it is so cold in the UK (rain for over a week now!), we have a bowl of warming Minestrone soup with chickpea pasta and some protein crispbreads from @ryvitauk. These yummy crispbreads are baked with pea protein and rye and topped with red quinoa and sesame seeds. There is 21% protein, 14% fibre and 37 calories per slice! Not sure of they will pass for Toast Tuesday, but it is all I have in!!⠀ .⠀⠀ Toppings? ⠀⠀ savoury: hummus, cucumber moons, vegan cheese flowers @violife_foods, chia and pumpkin seeds @naturesheartsuperfoods. ⠀⠀ And to finish a sweet one: sliced banana, pomegranate and blackberries, crushed pistachios, pumpkin seeds and a no refined sugar chocolate drizzle @sweetfreedomuk⠀⠀ .⠀⠀ As for the soup, full recipe at my blog. Please copy and paste the link below into your new browser.⠀ https://buff.ly/2XpE9rm⠀ Have a great evening!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #toast #toasttuesday #simplemeals #foodart #soup #vegansoup #eatyourveggies #gifted #chickpeapasta #soulfood #eatyourvitamins #eatgoodfeelgood #vegan #veganrecipes #whatveganseat #weightlossrecipes #cleaneatingrecipes #healthyfoodie #cleanfoodshare #veganbowls #intuitiveeating #slimmingworld #healthygut #powerbowl #slimmingworld #eatcolorfully #iamwellandgood #foodisfuel #poweredbyplants #veganfoodlover
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Happy Wellness Wednesday! Do you eat the rainbow?!⠀ . ⠀ Tonight is 'finish up what's in the fridge day!' We have a rainbow bowl with the cutest baby avocados (cute aren't they?!), an edamame bean noodle salad in a ginger miso dressing with crunchy pumpkin seeds, some sweet potato falafels and a shop-bought carrot quinoa salad. What do you think? ⠀ .⠀ The carrot salad and baby avos are from @marksandspencer and I used pumpkin seeds @naturesheartsuperfoods with a little pea protein in the salad dressing @pulsinhq.⠀ .⠀ Have a great evening!⠀ .⠀ .⠀ .⠀ . . . . . . . . .⠀ .⠀ . . . #vegetarian #eatplants #eatyourvitamins #eatgoodfeelgood #vegan #veganrecipes #refinedsugarfree #veganathlete #whatveganseat #fitfood #cleaneatingrecipes #healthyfoodie #cleanfoodshare #morningslikethese #glutenfreemeals #veganbowls #veganmeals #eatfresh #intuitiveeating #eatvegan #healthygut #powerbowl #slimmingworld #eatcolorfully #iamwellandgood #foodisfuel #plantbasedfoodie #fitnesslover #poweredbyplants #veganfoodlover
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Happy Sunday! Do you love scones? Cream first or jam?!⠀ .⠀ My nieces came over yesterday for their first ever afternoon tea, so what do you think of these healthy plant based scones? To make them healthy, I used oat flour, apple sauce (no fat!), plant milk, chia seeds, flaxseed, some pea protein and dried goldenberries. We ate them topped with coconut cream and fresh berries! I don't think it will be their last!⠀ .⠀ Recipe available at my blog: please copy and paste link into your new browser https://buff.ly/2IbnaiX⠀ .⠀ Brands I used: chia seeds, dried goldenberries @naturesheartsuperfoods, pea protein @pulsinhq, flaxseed @yumandyay_⠀ Have a great day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . .⠀ .⠀ .⠀ @forvegans_byvegans ⠀ ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #vegan #veganrecipes #nourished #veganfoodporn #veganfoodlovers #vegansofig #veganism #eatveggies #vegangirl #veganfoodie #veganathlete #whatveganseat #veganfoodshare #fitnessaddict #veganfamily #glutenfreerecipes #whole30 #healthyfoodideas #whatveganseat #plantbasedfood #plantpower #healthyeats #fitfood #veganvultures #wholefoodplantbased #crueltyfreefood #weightlossrecipes #nodairy #healthyfoodporn #nourishbowl .
Happy Friday! With it becoming warmer in the UK, I am craving salads. What about you?⠀ I have been a bit off my food with the cold, which has got to my chest, so I just wanted something simple and light for dinner. What do you think of this watermelon cucumber and chia salad? The chia seeds soak up the juices of the watermelon and it is so rehydrating! Rocket (or do you say arugula!) adds some pepperiness, pumpkin seeds some crunch and a twist of lime brings the flavours alive!⠀ .⠀ I used chia and pumpkin seeds @naturesheartsuperfoods.⠀ .⠀ The recipe details are on my blog. Please copy and paste the link below: https://buff.ly/2H8RHPW⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . ⠀ .⠀ .⠀ @forvegans_byvegans @bowlsforall ⠀ .⠀ .⠀ . #eatme #ieatplants #eatmoreplants #lunchidea #eatforhealth #cleaneatingtips #slimmingworld #healthyandfit #eatcolorfully #iamwellandgood #refinedsugarfree #eatprettyfood #eatingwell #eattolive #vegangotgame #veganfoodsharer #fitnesslover #healthybodyhealthymind #befitfood #cleaneatingdiet #plantfood #poweredbyplants #veganglutenfree #veganfoodlover #fitfoodshare #meatlessmonday #guthealing #detoxyourlife #8020rule #easyhealthyrecipes
Happy Wednesday! What's for breakfast?!⠀ .⠀ I have caught a cold (urg!) and so I went to bed early last night as my eyes were all fuzzy (so apologies for late the replies!). Today I have a cosy nutrient packed porridge to help fight the bugs! (Do you feed a cold and starve a fever?!!)⠀ .⠀ Breakfast is a bowl of creamy oats made with hemp seeds, soy protein and oat milk, loaded with fresh fruit on a bed of leftover raw broccoli rice (why not?!) and milled mixed seeds and raspberries that I was luckily gifted. To add some colour and extra nutrition, I added speckles of chewy earthy goji berries, anti-oxidant rich dried goldenberries and some crunchy seeds. What do you think? ⠀ .⠀ I used hemp seeds and golji berries @linwoodshealthfoods, milled seeds and raspberries @yumandyay_, dried goldenberries and pumpkin seeds @naturesheartsuperfoods, soy protein @pulsinhq.⠀ .⠀ Have a great day!⠀ .⠀ ⠀ .⠀ .⠀ .⠀ .⠀ . . . . #porridge #porridgeoats #porridgelove #porridgeaddict #veganporridge #oatmeal #oatmealbowl #showusyouroats #oatbowl #oatsforbreakfast #proteinoats #plantbasedmeal #veganmeals #veganbowls #oatmilk #simplevegan #veganislove #plantbasedbreakfast #cleaneatingideas #cleaneatinglifestyle #fruitlover #fruitoftheday #fruitphotography #eattherainbow #foodvibes #vegetarianfood #fitnessmotivation #fitnesslover #powerfood #bowlfood .
Happy Monday! Are you a chocolate and peanut butter lover?⠀ If so, these are the treats for you!! 🙈 .⠀ My sister and nieces have been visiting and so I made these peanut butter, banana and chocolate fudge slices with extra chia seeds, hemp and pea protein. Just image sinking your teeth into an oaty biscuity bottom, a gooey fudgey middle topped with crunchy crumble and peanut butter. What do you think? Want the recipe? No refined sugar, plant-based and gluten-free!⠀ .⠀ I used cacao and chia seeds @naturesheartsuperfoods, pea protein @pulsinhq, coconut oil @coconutmerchant, hemp seeds @linwoodshealthfoods, peany putter @pipandnut .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . . . .⠀ .⠀ .⠀ @forvegans_byvegans ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . . . #bakingfromscratch #healthyvegan #healthybalance #makesmewhole #wholefoodfavs #thecookfeed #veganvultures #foodieflatlays #vegan #worldwideveganfood #healthybaking #foodgawker #hownottodie #stronggirls #gloobyfood #healthyrecipe #eatright #healthychoices #glutenfreelife #instayum #healthyeats #nutrition #healthyfoodshare #eeeeeats #veganforhealth #whatveganseat #strongnotskinny #f52grams #heresmyfood #vegannoms
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