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A few of our favourite things – Broccoli, Cauliflower and Quinoa Pizza Base

September 14, 2017

You can’t go past a delicious hot pizza while watching a movie or after a hard day at work! Today we are sharing one of our favourite pizza base recipes, which helps to cut down the starchy carbs and also give you a healthy dose of veggies.

By using low carbohydrate veggies broccoli and cauliflower combined with low GI quinoa we’ve got a good balance of smart carbs.

 

 What is low GI?

 

 “All carbohydrate foods break down to glucose, which then enters the bloodstream. This glucose is then used for energy. Research has shown that different carbohydrates raise blood glucose levels (BGL’s) at different rates due to the varying absorption and digestion of each food. This concept is referred to as the Glycemic Index (GI).

The Glycemic Index is a ranking of carbohydrate foods according to how quickly they raise BGL’s. Carbohydrate foods with a high GI break down quickly during digestion and produce larger rises in BGL’s. The rate of increase in BGL’s is faster and the peak in BGL’s is higher. Carbohydrate foods with a low GI break down slowly during digestion and produce smaller rises in BGL’s. The rate of increase is slower and the peak in BGL’s is lower. A number of factors determine a food’s GI: the starch content and type, fat content, method of processing, acidity, type of fibre and more….. It is important to remember that just because a food has a low GI it does not mean you can eat a lot of it.”

https://www.health.act.gov.au/sites/default/files/GI%20explained.pdf

 

 

 

 Broccoli, Cauliflower and Quinoa Pizza base

 What you need…

 

·             Approx ¼ - ½ of a head of cauliflower (depending on how big the cauliflower is)

·             x1 large head of broccoli (remove the stork)

·             ¾ of a cup of cooked quinoa

·             X2 large eggs

·             Handful of mozzarella 

·             Salt and Pepper

 

 

 Equipment….


·             Food processor / bullet blender

·             Microwave

·             Clean tea towel

·             Mixing bowl

·             Oven

·             Your hands!

 

 What to do…

 

1. Chop up your broccoli and cauliflower into chunks and microwave in a microwave safe dish for approx 5 mins. Once cooked through allow to cool for a few mins.

2. In batches, blitz up your cooked broccoli and cauliflower into a grain/rice like consistency. 

3. Once all blitzed up you'll need to wring out your broccoli and cauliflower in a clean tea towel to squeeze out the excess water. 

4. Once you’ve got out as much liquid as possible, grab a mixing bowl and add your broccoli, cauliflower, eggs, cooked quinoa, mozzarella, salt and pepper and mix until combined.

5. Bring together with your hands, forming a bit of ball with your hands then transfer to a baking tray lined with paper and carefully press out with your fingers into a round pizza base. 

6. Bake in a hot oven for approx 5-10 mins until slightly golden, then add your favourite toppings and enjoy. We added prosciutto, capsicum, olives and mozzarella. 

It may be a little crumbly but it is a yummy alternative to your traditional pizza base, why not give it a try!

 

Gav & Tiff

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