Cauliflower Crusted Pizza

Cauliflower crusted pizza is so delicious, easy to make, and low in calories that you will want to add this recipe to your “make it often” repertoire!

Chop all the cauliflower florets into small pieces.

Steam and blend the riced cauliflower until smooth.

Place the cooked and riced cauliflower in paper towels to remove all excess water.

Place the cooked and dried cauliflower in a mixing bowl. Combine the remaining ingredients.

Spread the cauliflower crust in a thick rectangle. Baked the cauliflower crust in the oven for 20 minutes at 450 degree F. It is done when it is golden brown on the top and crispy on the edges.

I top with salsa. Do not add too much or you will make the crust soggy. Bake for 10-15 minutes at 400 degree F until the cheese is melted and golden. Remove from the oven.

Enjoy !

Cauliflower-Crusted Pizza
A naturally gluten-free, vegetarian, friendly pizza crust made only from cauliflower to be topped with you favourite toppings.
Cuisine: Vegan, Gluten-Free, Paleo
  • 1 small head cauliflower (550-600g), before steaming
  • 2 whole eggs (or use chia eggs)
  • 3 tablespoons of nutritional yeast (or use dairy cheese)
  • 1 tablespoon of all-purpose flour
  • 1 tablespoon chia seed
  • 1 garlic clove, minced
  • 1 teaspoon sea salt
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • fresh ground black pepper
  1. Preheat oven to 450 degrees F with a pizza stone.
  2. To create the pureed cauliflower, simply chop all the cauliflower florets into small pieces.
  3. Lightly steam cauliflower for 3-5 minutes or until slightly soft, place into blender and blend until smooth. (You have an option of leaving this a bit chunky or smooth if you prefer)
  4. Place the lightly steamed cauliflower into a nut-milk bag//cheesecloth//paper towels over a large bowl (to catch the liquid) and squeeze the excess water from the cauliflower.
  5. Let the cauliflower sit within the nut-milk//cheesecloth//paper towel for about 5 minutes, returning to squeeze any further water.
  6. Discard the cauliflower liquid. The end result will resemble a firm puree.
  7. Combine the remaining ingredients into the large bowl and hand mix with a large spoon or whisk until thoroughly combined.
  8. Spread the “dough” into either 1 large pizza shape or 2 small pizza rounds on a piece of parchment paper that will be transferred to the hot pizza stone.
  9. Avoid spreading the “dough” too thin as the moisture will cause it the crack and pull away from rest of the dough, I like leaving mine about ½ inch thick.
  10. Bake at 450 degrees for about 20 minutes, until the top is golden brown and firm to touch. You can flip this half way through the baking process to make sure both sides are cooked well to your liking. Note: Be careful when flipping, this is very fragile "dough".
  11. Take out of the oven and top with your favorite toppings.
  12. Bake for another 10-15 minutes at 400 degrees or until everything on the top has warmed and melted.
  13. Enjoy!
Thin Crust: Simply spread the mixture to a thinner thickness. You may also turn over the crust mid way through the baking process to help "dry" out the bottom so both sides are "crispier"
Baking: All ovens are different, and the time may take longer if you choose to make a thicker dough. Use a chia egg to make vegan.
Toppings: Some toppings are more moist than others, this will require more baking after you've put on the toppings
Nutritional Yeast: it is optional. It's purely used for taste. Perfect for non-dairy lovers as it has a cheesy flavour and is loaded with B vitamins and protein.

Recipe Adapted from NutritionStripped

For quick and easy recipes as well as nutrition tips for families, check out my Facebook Page where I post daily.


Top 5 Simple and New Eating Habits for New Year’s Resolutions

Do you have a new years resolution for 2018?

If so, averages show that you have an 8% of chance of meeting your goals. Why is the success rate so low with new years resolutions?

Many goals are just way too extreme for a normal, busy person to prioritize and meet! If you can aim smaller, you might be more likely to achieve success.

I won’t even touch on weight loss goals.  Besides saying that: DIETS DON’T WORK. The multi-billion dollar diet industry proves this…it wouldn’t exist if they actually worked!

Extreme food-related resolutions are popular too such as avoiding all sugar or gluten, eating clean, low CHO, etc. Instead of taking things out of your diet; what about adding nutritious food in? This will automatically leave less room for less nutrient-dense foods in your diet. And be less depressing and overwhelming.

Here are 5 eating habits you may consider setting a sustainable New Year’s resolution that shifts change and inspires success.

  1. Have a healthy breakfast everyday within an hour of waking up. Breakfast will give you energy for the day ahead and also help to prevent overeating later in the day.
  2. Let your natural physical hunger and fullness cues be your portion control guide. Have something to eat when you start to feel hungry and stop when you’re comfortably full. You can always have more later.
  3. Include protein in each meal and snack. Protein helps to make you feel fuller longer, helping with appetite control, and helps to stabilize your blood sugar levels.
  4. Don’t forget to be active. Set aside 30-60 minutes a day to move your body. Pick an activity that easily fits into your lifestyle and that you enjoy. Maybe sign up to an online yoga or workout subscription.
  5. Always include some veggies in your lunch and dinner meals. Veggies are filling, nutritious and low in calories, therefore, will help to prevent you from overeating on more calorie-rich foods.

You’ll be far more likely to be one of the successful 8% that meets their new years resolution goals if you aim smaller. And then next year, you can add on another small change. They do add up.

Happy New Year 2018 !!

How do you set New Year’s Resolutions? If you have a different way of thinking about this or want to share your resolution, leave a comment below as I am interested to hear your thoughts. 

Top 5 Reasons You Shouldn’t Wait Until January to Make Your Workout Resolution

The holiday season is here. I know I’m going to be eating more than usual. Why bother trying to lose weight or get in shape right now? I’ll just make it my New Year’s resolution (or start after the holidays). 

If you are one of the millions of people who are determined to shake off a few extra pounds now—but are looking to do that starting January 1, as a “fresh start”— YOU ARE NOT ALONE.

January 1 – I’m really going to do it this time !! 

Mid-January: There’s not enough time for all these workouts! And who has time to cook and prep leftover to work every day? Ugh ! 

Sometimes in February – Feeling kind of bad about myself …nothing accomplished

January 1 – This time I will really do it ! 

Does it sound like you?

Despite our best efforts, it can be hard to keep those New Year’s resolutions more than 2 months. We often set our goals just a bit too high. When we don’t meet them, we may give up. It is important to think of health and fitness as a lifestyle not as a yearlong pursuit.

This year should be different. Here are five reasons why you should start working out now instead of waiting until January.

  • You’ll manage holiday stress

Exercise is a stress reliever. The endorphins you generate with a workout can help you find your inner peace during the holiday madness. Plus it is one way to release stress in a positive way than going off the wall.

  • You’ll avoid holiday guilt

Homemade cookies or sweets only come around once a year. If you’re prioritizing fitness, you’ll actually be less likely to overindulge. Research shows that people who work out in the morning make healthier decisions throughout the day. In the meantime, you don’t have to deprive yourself during the holidays. Read How to Enjoy All Your Holiday Parties without Gaining Weight.

  • You’ll have the gym to yourself

While everyone else is nursing a hangover or untangling Christmas lights, you’ll enjoy a quiet gym. You will have plenty of time to learn how to use the equipment before all the resolution-goers show up in January. It is a great time to try out the elliptical !!

  • You’ll jump start your 2018 goals

Who says you need to wait until the new year to get healthy? If you start now, you’ll already be in the right mindset for creating a health and fitness plan that can take you through the rest of your life. If you are a beginner, make your plan challenging yet something that you can maintain on a daily basis. Just 15 minutes is enough to push you to a right track.

  • You’ll save big money

The best time to save money when joining a gym is to do it in December. That’s when they offer promotions. You can save more money if you sign a longer membership contract, which you can use as motivation to keep going. So it’s the perfect time to snag that membership or some new gear. You can get a family pass or 2 annual memberships for one super low price, so you can cross someone off your gifting list while you’re at it.

Bottom Line 

The sooner you start your health and fitness lifestyle, the sooner you will be able to enjoy a happier, healthier life.

There is no such thing as a “prefect time” to change your lifestyle to a healthy one.

You don’t have to wait until New Years to finally make the resolution to be a healthier person. Take advantages of fitness opportunities of the season and slide into the New Year in better shape.

Did you know that we offer personalized nutrition counselling for kids and families? If this is something you’s like to learn more about, please Contact Me.

How to Enjoy All Your Holiday Parties without Gaining Weight

The holidays are fast approaching. And so are those tasty, tempting holiday treats we love so much. This time of year is filled with family dinners and holiday parties all presenting opportunities to overindulged. As the season approaches, many of my clients are expressing a bit of panic about staying in control over the holidays.

“How do I avoid gaining weight?”

“How do I stay in track with my weight loss program?”

These are common questions that I’ve heard. There is no doubt that you will be faced with some difficult and tempting situations over the holidays. However, my response is “Take a break and enjoy yourself”.

It takes an extra 3500 calories to gain 1 lbs of body weight. Those calories must be eaten above and beyond what you would normally consume. For example, you consume 1800 calories per day normally. You would have to consume 5300 calories in one day to actually notice any true difference in your weight the next day.

One night won’t make much of a difference, and if it does push your weight up by a pound or two, it is likely due to water retention. You’re probably eating foods that are higher in sodium, therefore retaining more water.

Now that you have given yourself permission to enjoy your favourite holiday treats without guilt, read on for some of my quick tips and strategies on how to indulge without going completely overboard.

What You Can Do During Holiday Season 

  • Maintaining your weight

Do not set a weight loss goal for over the holidays. It won’t happen and it’s an unrealistic expectation. We’ll be very busy, we have no time to count the calories or stick to a rigid diet plan. The holidays are meant for celebrating with family and friends. Food is not only our fuel, but it is also comforting and makes us feel good, and it’s a way to honour tradition and custom. Set a maintenance goal, maintaining your weight over the holidays is the same as losing a couple of pounds.

  • Don’t go to a party or dinner with an empty stomach 

Never leave for a party or holiday function hungry. Have a snack with some protein (for example: greek yogurt with fruit; hummus with whole wheat crackers or a handful of almonds) before going out so that you feel in control when you arrive. You’ll also be more mindful with you choices and the amount that you eat.

  • Eat breakfast 

Always eat a breakfast that includes some protein. Not only there is literature to support the fact that a protein rich breakfast wards off unhealthy snacking later in the day, but eating breakfast also kick starts your metabolic rate, gives your energy and will likely set your eating day on the right track. Eating every 3-4 hours thereafter will help keep your blood sugar level stable and will help with your nutrition decision-making capabilities later on at the party or dinner.

  • Indulge but don’t gorge

Choose one or two things that you really, really, really LOVE. Don’t waste your time on treats that you can get all year round. Avoid sampling a bit of everything as it will lead you to overeat.

  • Portion size matters

Sample small portions of appetizers and treats for taste but don’t go overboard as you want to save room for lunch or dinner. Choose smaller size plate, look at the choices first before you start filling your plate and take only what you need to feel satisfied.

  • Eat mindfully instead of mindlessly 

Eat slowly and enjoy company around you. Continue to be mindful about what you are eating and how much. Take a break when you’re almost full and go to the bathroom. That way, you can give your body time to digest and re-evaluate whether you want to keep going.

  • Be active 

Even though you may not have time to stick to your regular exercise routine (for example: yoga class), try to do something active everyday. You can go for a walk to check out Christmas light in your neighbourhood, Christmas/New Year market, or doing quick exercise video when the kids are napping.

Aim for 30 minutes of activity per day. 

  • Damage Control 

Don’t plan to restrict your food intake the next day or rest of the week. Instead, trust your body to be your guide. I often eat a bit more than usual on Christmas Day or New Year Day, but then usually end up eating less over the next couple of days, as the same time meeting all my food groups. I don’t restrict myself, but rather listen to my natural hunger cues and honour them. Tune in to your internal hunger cues, you’ll eat the appropriate amount for you and it will all even out over the week.

Bottom Line 

The holiday season lasts about 2 weeks. There are 52 weeks in a year. This is only 3.8% of the year. So, please…enjoy your treats !! However, this doesn’t mean that you should binge on cookies or sweets for two weeks. It means that you should allow yourself to enjoy the holiday treats that you truly love without feeling guilty. Continue tracking your eating and activity level over the holiday season to help you stay on track.

Happy Holidays !

How to Prevent Food Allergy When Starting Solids

Food allergies are on the rise. In the past, some expert recommended that dairy products and other common food allergens like eggs, peanuts and fish not be introduced until after an infant’s first birthday. More recently, evidence has shown that there is no reason to delay introduction of these foods beyond 6 months of age. In fact, delaying the introduction of these foods may increase your baby’s risk of developing allergies (here).

Current recommendations for solid food introductions are to wait until around 6 months of age. Look for your child’s readiness cues and provide only breast milk or formula until that time. There are no hard and fast rules as to what order or exactly what age to introduce certain foods to a baby. Babies really can go to town and eat what the rest of the family are eating (making sure the foods are an appropriate texture to avoid choking).

Read my article on When to Start Solids and How to  Start Solids for more info.

What Is a Food Allergy? 

A food allergy is when the body’s immune system mistakes a food as harmful and this cause a reaction. A food allergic reaction appear after a few minutes of giving a food and often will happen within two hours of having the food. Signs can also show up hours or days later. They can be mild (flushed face, abdominal pain, rash/hives, stuffy/runny nose) to severe (vomiting, diarrhea, blood in stools). The most extreme allergic reaction is anaphylaxis, where the throat starts to close and there is difficulty breathing.

Which Foods are Most Likely to Cause an Allergic Reaction? 

The most common food allergens are:

  • Eggs
  • Fish
  • Milk
  • Tree Nuts (Walnuts, Almonds, Cashew, Pecan, etc)
  • Peanuts
  • Sesame
  • Shellfish
  • Soy
  • Wheat

So should you feed your baby these foods? or avoid it? As of now, here’s what you need to know…

Risk of Developing Food Allergies? 

Your baby may be at high risk for developing food allergies if a parent, sister or brother has an allergic condition such as: food allergies, eczema, asthma or hay fever. Your baby is at lower risk if no parent, sister or brother has an allergic condition.

What to Eat When Pregnant and Breastfeeding

When you are pregnant or breastfeeding, good nutrition is extremely important, and you should continue to eat all of the nutritious foods that you usually eat. You do not need to avoid common food allergens while pregnant or breastfeeding. Go ahead and eat peanuts or drink a milkshake. Avoiding potential allergens will not decrease your baby’s chance of having an allergy to these foods. Breastfeeding itself maybe protective against food allergies.

If you choose to avoid certain foods while pregnant or breastfeeding, speak with a Registered Dietitian or your health care provider to make sure you are getting all the nutrients you and your baby need.

When Can You Feed Babies Highly Allergenic Foods

For low risk baby, there is no benefit to delaying common food allergens past 6 months.

For high risk baby, there is no reason to wait until the baby is older before introducing highly allergenic foods, and some studies suggest that it may even be helpful to introduce foods early. Talk to your allergist about whether it would be help to do a food allergy test before feeding these foods to your baby or speak with your dietitian about a personalized plan for food introduction.

The goal is to choose foods that provide the most nutrition. 

Here are a few steps that you could follow:

  • Try other food first

The first foods that you give your baby should not be the most allergenic ones. Start with other single ingredient foods, such as rice or oat cereal, yellow and orange vegetables (sweet potato, squash and carrots), fruits (pears, banana, apples) and green vegetables (peas, broccoli, spinach), tender meat. Once things are going well with these other foods you can then start to introduce the common food allergens.

  • Go slowly

Introduce just one food at a time, and then wait 3-5 days before trying the next new food (whether it is a highly allergenic food or not).

  • Choose the right time

When you are ready to introduce a highly allergenic food, pick a time when you’ll be at home and you will be able to watch your baby closely for any signs of reaction. Along these lines, it may be better to do this earlier in the day and not right before a nap or bedtime. Do not try these foods right before you need to leave the house to go somewhere, such as to drop the baby off at day care or take your other children to school. Although many babies react the first time they eat a food, you should be cautious for the first two or three times that your baby tries an allergenic food. After that you can relax knowing the chances of a reaction are extremely small.

  • Start with a small quantity

Don’t give your baby a full serving of a highly allergenic food on the first feeding. Start with a just a little. If there does not appear to be a reaction, then you can gradually increase the quantity during the next few feedings.

  • Use nut butters, not nuts

Never feed nuts to a baby. Babies can choke on nuts. To introduce nuts into your baby’s diet, use nut butters or pastes.

You can do so in small amounts and can even try rubbing some of the food on their chick and then lip to see if it produces a rash, before giving/feeding that food.

Bottom Line

If your baby has severe allergic reaction, carry an epi pen. Make sure your baby is on a balanced diet, if it is quite restricted, please talk to your dietitian. Also, you will need to become an expert on reading food label and searching for all of the various names for the food you are avoiding.

If the allergies are mild, you can always try re-introducing the food after a few months.

If you have questions about food allergies. Contact Me about starting a nutritional counselling program.