Homemade Cauliflower Pizza

Homemade Cauliflower Pizza

Ingredients
  • 1 cup cauliflower rice, cooked 
  • 1/2 cup grated Parmesan Cheese
  • 1 egg
  • 1 tsp Italian seasoning
  • 1/2 tsp fresh garlic (or use garlic powder- I use a small sprinkle only.)
  • 1/2 cup Rao’s Marinara sauce 
  • 1/2 cup part-skim shredded mozzarella cheese
  • Handful raw spinach leaves
  • Other veggies, toppings as desired
Directions:
  1. Preheat oven to 450 degrees. 
  2. Cook/heat up cauliflower with a touch of olive oil cooking spray. I used Trader Joe’s frozen cauliflower, cooked in a pan for 4-5 minutes until it was clear in color. I then placed between paper towels and let sit to remove all excess fluid, changing the towels a couple of times. You can also use a dish towel. I measured the one cup dry after fluid absorbed. 
  3. While cauliflower rice is “drying”, combine 1 beaten egg, Parmesan cheese, Italian spice, and garlic. 
  4. Add the cauliflower rice. 
  5. On a parchment paper lined cookie sheet/tray form an 8-9 in the circle with the dough, taking care to not make it too thin or create holes. 
  6. Cook this crust in 450 for 15 minutes.  
  7. Remove from oven and add toppings: sauce, spinach, cheese, etc. 
  8. Place pizza back in the oven on broil until cheese melts/bubbles. Watch close so it doesn’t burn!  Should take a couple of minutes. 
  9. ENJOY!!!!

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Homemade Cauliflower Pizza

  • 1 Cup Cauliflower Rice, cooked
  • 1/2 Cup Grated Parmesan Cheese
  • 1 Pc Egg
  • 1 Tsp Italian Seasoning
  • 1 Tsp Fresh Garlic (or use garlic powder- I use a small sprinkle only.)
  • 1/2 Cup Rao’s Marinara sauce
  • 1/2 Cup Part-skim Shredded Mozzarella Cheese
  • 1 Handful Raw Spinach Leaves
  • Other Veggies, Toppings as desired
  1. Preheat oven to 450 degrees. 

  2. Cook/heat up cauliflower with a touch of olive oil cooking spray. I used Trader Joe’s frozen cauliflower, cooked in a pan for 4-5 minutes until it was clear in color. I then placed between paper towels and let sit to remove all excess fluid, changing the towels a couple of times. You can also use a dish towel. I measured the one cup dry after fluid absorbed. 

  3. While cauliflower rice is “drying”, combine 1 beaten egg, Parmesan cheese, Italian spice, and garlic. 

  4. Add the cauliflower rice.

  5. On a parchment paper lined cookie sheet/tray form an 8-9 in the circle with the dough, taking care to not make it too thin or create holes.

  6. Cook this crust in 450 for 15 minutes.

  7. Remove from oven and add toppings: sauce, spinach, cheese, etc. 

  8. Place pizza back in the oven on broil until cheese melts/bubbles. Watch close so it doesn’t burn!  Should take a couple of minutes.

Robin Recommends, Nov 2

Robin Recommends, Nov 2

Welcome to the Election Week edition of Robin Recommends! With Halloween behind us, Election Day tomorrow, and Thanksgiving (YES, I know!) on the horizon, I am here to help. A simple act of self-care, a different flavor or recipe, a new restaurant and kitchen tool can all make this busy time more fun and enjoyable. Read on for more! Note that most of these items are also shoppable on my Amazon storefront!

1. Thrive Mascara
This mascara will change your life! Thrive Causemetics is a luxury makeup brand with accessible prices, and it’s also a brand that gives back, which I love. It was founded by a makeup artist who wanted to help women everywhere thrive, and the company creates vegan, 100% cruelty-free formulas using ingredients that are free of parabens and sulfates, made at their lab in Los Angeles, CA. This mascara goes on smooth, and doesn’t clump, and makes for the longest, thickest lashes ever. It’s truly the best! Plus, it comes off super easy with my favorite face wash, listed in the post I did a few weeks back HERE.

2. EBTB seasoning
Think of this as your “do anything” seasoning! It’s so multipurpose, and it gives you that delicious onion-poppyseed-garlic bagel vibe on any food it touches. While I love the Trader Joe’s version, you can also find similar alternatives on Amazon. It’s salty, savory, and delicious on eggs, toast, roasted veggies, chicken, tofu, hummus or anything you can imagine! I love topping plain Siggi’s yogurt with EBTB, pine nuts, and olive oil as a delicious dip for chips or sliced raw vegetables.

3. Organic Krush
I was so excited to visit the new Organic Krush on Post Rd (by Trader Joe’s, next to Soul Cycle) in Westport, CT this Saturday. It was their Friends & Family event, and now they officially opened for business! It’s a great option for dine-in, curbside pickup, and delivery of fresh, organic meals. Some of the menu highlights include cauliflower pizza, sweet potato tacos, cauliflower rice, DIY oatmeal (and oatmeal pancakes!), egg wraps, veggie frittatas, the SALAD BAR (much needed here!), and many more items. They serve amazing smoothies and juices too, as well as breakfast all day. I loved my vegetable frittata and matcha latte. I highly recommend this spot if you’re in the area or have an Organic Krush near you (as they have several locations in the NY and VA area). I can’t wait to go back and try more things with the kids, and I’m looking forward to recommending my favorite items to all as soon as I try them!

4. KitchenAid Immersion Blender
I love my KitchenAid Immersion Blender and think it’s a great tool for every cook, whether you are a novice or expert in the kitchen! This tool is great for getting that perfect consistency in soups, stews, and sauces. I recommend it for moms who want to blend in extra veggies or meat into sauces or soups for their picky kids. This tool prevented my son from picking the spinach out of his Bolognese sauce! Try my recipe HERE. You can use when making taco meat as well to get in some extra vegetables. It’s just a great all-around multi-purpose kitchen tool!


That’s all for this edition! Check back next week for more of what I recommend, and make sure to read last week’s blog, if you missed it!

Super Bowl Swaps

Super Bowl Swaps

It’s almost game time!  Although you and/or your guests may enjoy and be looking forward to all the traditional football fare, you can try some of these tips to keep everyone healthy and happy! Crush it with Crudités Instead of a couple of celery and carrot...
Back-to-School LUNCH

Back-to-School LUNCH

Here we go again!  The long, hot, lazy days of summer are coming to an end, and that means back to class, routine, crazy schedules, sports, carpool, and…packing countless lunches and snacks for school.  I must admit that I did NOT miss this prep work these couple of weeks that my kids were not in camp and school, so I can imagine many of you feel the same AND don’t always know what to give your kids to eat. 

Read on for some of my tips and tricks, as a Registered Dietitian AND busy working Mom of two young boys. 

  1. Keep the Kids Involved

Whether you take the kids grocery shopping with you, allow them to assist in making their own school lunch, offer choices, or include items you baked together, they will feel empowered and maybe even excited about what’s in their lunch box.  By taking my 6-year-old son with me to the deli counter in Whole Foods, we learned that he really enjoys turkey pastrami.  He (sometimes) likes helping me put popcorn in a Ziploc bag for lunch or picking out his snacks.   The kids love baking (healthy!) cookies and muffins and telling their friends about it when they eat them at lunch.  Even just asking my 4-year-old if he wants a banana or apple in his lunch makes him happy that he had a say in the matter.

  1. Offer a Balanced Meal

The goal of a healthy school lunch, as part of a balanced diet, is to enhance learning skills, thought processes, and school performance, while maintaining energy levels to fuel the remainder of the afternoon, which often includes after-school sports/activities.  “Balanced” means including a variety of foods from each food group with different sources of protein, fat, and carbohydrates.  Here are just a few examples:

Protein-helps keep little tummies full and kids grow strong.

Turkey (deli, ground, fresh)
Chicken  (tenders, grilled, sliced)
Fish (tuna, salmon, nova, fish sticks)
Eggs (scrambled, boiled, omelets)
Dairy (yogurt, milk, cheese)
Nuts and Seeds (nut butters, raw/roasted nuts, pumpkin/sunflower seeds)
Tofu
Beans (hummus, black beans, chickpeas, edamame/soybeans)

Carbohydrates-great for energy and crunch is good for concentration.

Whole grain bread/muffin/bagel
Brown rice
Whole wheat, brown rice or whole grain pasta
Popcorn
Carrots
Corn
Peas
Tortilla chips
Whole grain crackers
Potatoes or chips (made with avocado oil or olive oil are the best)
Fruit

Fat-also helps keep kids more full, important for brain health

Found in:

Animal protein (eggs, chicken, turkey, meat, cheese, full or low-fat dairy)
Nuts and seeds
Oils
Avocado

  1. Keep it Simple, Small, Easy (AND a little FUN!)

Easy lunches are the simplest for Moms (or caretakers) to make, and kids feel confident eating (mostly) familiar foods.  Bite-size, or cut up foods are just easier for little fingers to hold, or eat with a fork.  Most kids have limited time for lunch periods, so the easier to eat the better: smaller pieces and easy-open containers are helpful!  Making lunch colorful with fruits and veggies makes it more appealing.  If a cute smiley face made out of raisins or even chocolate chips and M&M’s will help, then go for it! 

  1. Include New and Non-Favorite Foods

Familiarity breeds liking:  it can take up to 50+ exposures (seeing, licking, tasting, biting) to new or different foods for a child to actually accept and eat it.   Definitely, include foods that you know your child to eat.  You DO want to keep their bodies and brains fueled for the busy school day.  But, you can also add foods that they sometimes or never eat:  when they are hungry and that’s all that’s in front of them they may just (surprisingly) eat AND enjoy it!

  1. Leftovers for Lunch

When cooking dinner (pasta, pizza, vegetables, chicken, burgers), make extra:  thermoses and other containers can keep this food warm for lunch OR kids may even enjoy some of it cold.  This also saves Moms times when making lunch.

  1. Contain it!

Let your kids select and get excited about their lunchbox or bag.  Include a note or a sticker to add a little more fun.   Try new and different containers. 

I found these, which are PERFECT for dressings, hummus, sauces, etc. 
https://www.containerstore.com/s/1.18-oz.-dressing-to-go/d?productId=10035499&q=sistema

And I like these for fruits and vegetables so they don’t get a sandwich and other items wet:
https://www.containerstore.com/s/stainless-steel-leakproof-nesting-trio-set/d?productId=11003894&q=metal%20food%20containers

The containers in the lunch photos are similar to these. 
https://www.amazon.com/Bento-Lunch-Compartment-Food-Containers/dp/B01DYKB59W/ref=lp_9557050011_1_4?srs=9557050011&ie=UTF8&qid=1535305974&sr=8-4

None of these above containers are perfect or magic.  I use a combination of these and Ziploc bags depending on the day, what’s clean, available and easiest at the time.  Find which works best for you and your kids!

Below are FIVE different ideas for lunches. 

Feel free to mix and match and swap in your kids’ favorite foods.  These are just suggestions, and may not work for all kids, but hopefully will spark some lunch creativity in your house!

  1. Almond butter and strawberry jelly on whole grain bread with strawberries, cucumbers, and popcorn
    • Choose any nut (or seed) butter that is made ONLY from the nut and maybe salt.  There should be no added oils, sugars, or additional ingredients.
    • Select a jelly that has no added sugar.  Fruit juice is so sweet on its own.  Try this one from Trader Joe’s.  I also like the brands: St. Dalfour and Polaner All Fruit.
    • Choose bread that has the first ingredient as WHOLE wheat flour (just “wheat flour” means WHITE flour).  Also make sure there are no added sugars, preservatives and/or ingredients you cannot pronounce.  This is Bread Alone brand.  I also like Ezekial bread and English muffins. -I recommend using ORGANIC produce as much as possible.  See my blog to learn more:  https://www.robinbarrie.com/is-organic-the-right-choice/
    • Try selecting air-popped popcorn that is homemade or made with ONLY olive oil or coconut oil and a pinch of salt.
  2. Siete chips with guacamole, carrots and ranch, turkey pepperoni
    • These grain-free Siete chips are made with cassava flour, coconut flour, avocado oil, and chia.  Not only are they healthy, they are delicious and a great alternative to regular corn chips.
    • The organic guacamole single packs are made by Wholly Guacamole.
    • This is Applegate Farms turkey pepperoni made without added nitrates.
    • I use Primal Kitchen ranch dressing made with avocado oil.
    • For the younger kids, I recommend slicing the carrots into thinner strips so they are easier to eat.
  3. Pizza, steamed broccoli, red grapes, Simple Mills almond flour crackers.
    • For pizza I like both Amy’s Organic and Trader Joe’s organic, both which are frozen.  I also love Cali’flour Foods cauliflower pizza and Cappello’s brands for gluten free options.  Or you can make your own by following my recipe:   https://www.robinbarrie.com/?s=cauliflower+pizza
    • Simple Mills makes single packs of their plain and cheddar crackers, which are great healthy, gluten-free alternatives for traditional Wheat Thins or Cheeze-Its.
  1. Turkey and cheese roll-ups, red peppers, cantaloupe, veggie chips
    • This is organic honey-roasted turkey breast and organic cheddar cheese slices from Whole Foods.  You can try other types of turkey (pepper, smoked, pastrami, etc.) and chesses to switch it up.  Or try cucumbers or peppers in the roll up.
    • I use either the 365 Whole Foods brand or Good Health Veggie Chips.
  2. Siggis vanilla yogurt, veggie sticks, watermelon, edamame
    • I love this yogurt because it’s thick and great for dipping, high in protein with 15 grams per cup and low in sugar.
    • My kids like to use these Veggie Stix (Whole Foods or Good Health) to dip in the yogurt.
    • I keep frozen edamame in the freezer.  Both shelled and in the pod versions are available at Trader Joe’s, Whole Foods and most other markets. 

 

HAVE A HAPPY, HEALTHY START TO YOUR SCHOOL YEAR!!

All my best to you and your families!

****For additional individual or family Nutrition Counseling, contact me via the phone number or email address below.  Check out my website and social media for additional recipes and ideas!

 ****None of these recommendations or products are sponsored.  They are simply items that I like and use for my kids and clients. 

Robin Barrie Kaiden, MS, RD, CDN, CSSD
Registered Dietitian, 
Certified Personal Trainer
917-648-1421
rkaiden@robinbarrie.com
www.robinbarrie.com

Instagram/Twitter: @RobinBarrie
Facebook: @robinbarrienutrition

 

 

 

Back to School

Back to School

It’s September and that means back-to-school for the kids!  Healthy balanced meals and snacks are important to fuel their brains and bodies for growth, studying, homework, and activities. from home for fun and recreation, just like with the jumpers from Jumper’s Jungle Family Fun Center, which you can rent to have in your house for an special event or a party, you can use it for exercising for your kids if they are having problems controlling their nutrition and exercise routine if over weight, and with this dynamic tool they will love it, exercise and have lots of fun.

  Try these 12 meals/snack for them and you too!  All are packed with protein and nutrients and are easy to prepare:

1.     Grilled cheese bites:  low-fat cheese on whole grain bread wtih added tomato or spaghetti sauce

2.     Deli roll ups:  turkey/chicken/ham/lean meats layered and rolled up with lowfat cheese around tomatoes or other vegetable, with added mustard to taste if desired

3.     Nut butter balls: mix peanut butter (or almond or another nut butter) in a bowl with cornflakes/whole grain flakes; shape into balls and roll in crushed nuts or graham crackers

4.     Pizza muffin:  Whole wheat English muffin topped with spaghetti sauce and low-fat mozzarella cheese

5.     Fruit smoothie made with chosen milk, yogurt and frozen and/or fresh fruits and ice

6.     Baked apple, center scooped out, stuffed with apricots, peaches, cinnamon served with low-fat vanilla yogurt

7.     Cut up raw or steamed vegetable sticks (celery, carrots, broccoli, green beans, cauliflower, olives, cherry tomatoes, peppers, avocado, cucumbers) dipped in hummus (or white bean or other bean puree) or lowfat yogurt dip (for example Greek yogurt with added spices)

8.     Whole grain waffle topped with low-fat yogurt and fruit

9.     Sandwich sliders:  Tuna, chicken, egg salad, turkey, etc. on mini whole grain rolls

10.  Quick quesadilla:  top a whole grain or corn tortilla with low-fat cheese, beans, and/or chicken, fold in half, microwave or place in toasted oven and top with salsa

11.  Frozen yogurt sandwiches:  place yogurt and sliced fruit between 2 whole grain graham crackers

12.  Yogurt parfaits:  layer yogurt, fruit, granola in a glass or cup and drizzle with honey/agave