Better For You Crust: Apple, Fig & Caramelized Cauliflower Pizza

photo credit: Angus Fergusson

Sure, cauliflower may be uninspiring to look at, but it is an incredibly versatile veg that is chock-full of healthy goodness.

Like its other brassica or cruciferous family cousins, cauliflower is rich in the sulfur containing compounds, glucosinolates, isothiocyanates and sulforaphane, which taken together may help reduce the risk of lung, breast, colon and prostate cancers.

Cauliflower also contains carotenoid and flavonoid antioxidants, both of which have been linked to a reduced risk of cancer, heart attack and stroke. And we can’t forget that vitamin C! With more than 70 percent of your C needs in a modest one cup serving, you know you’ve got some serious anti-inflammatory and immune support on your side.

While it may look round and stout, cauliflower is remarkably figure-friendly.

With just 25 calories and an impressive three grams of fibre per cup, cauliflower is a satiating low-cal way to bulk up any meal or snack. Research consistently suggests that getting enough fibre can help predict long-term weight loss and decreased Type 2 diabetes risk, likely by helping stabilize our blood sugars and keeping us feeling fuller longer.

And there’s never been a better time to get your fix. Cauliflower has become a low-carb stand-in for a wide range of guilty pleasures. From fried rice, to pizza crust, to faux tater tots, to steak, this culinary chameleon makes eating your vegetables fun. Looking for a quick bite? These oven-baked cauliflower bites are amazing stuffed into wraps.

photo credit: Angus Fergusson

Servings	Prep Time	Cook Time
4servings	15minutes	1 hour20 minutes

Servings	Prep Time
4servings	15minutes

Cook Time

1 hour20 minutes

• Course Brunch, Dinner, Lunch
• Cuisine Pizza

Ingredients

• Caramelized Onion
• 1 tbsp extra virgin olive oil
• 1 small sweet onion thinly sliced
• 1 sprig rosemary needles only
• Salt and pepper to taste
• Flatbread Crust
• 1 medium head cauliflower cut into florets
• 1 large egg
• 1/2 cup aged cheddar grated
• 1/2 cup Parmesan cheese grated
• 2 tbsp light cream cheese
• 6 tbsp oat flour (gluten-free, if needed)
• 1/2 tsp garlic powder
• 1 tsp oregano
• 1/2 tsp salt
• 1/4 tsp pepper
• Toppings
• 1 oz. pancetta or bacon diced
• 1/2 cup light ricotta cheese
• 1/2 cup Parmesan cheese grated
• 1/4 red apple thinly sliced
• 2 figs thinly sliced
• honey (for serving)
• Parmesan shavings (for serving)

Servings: servings

Units:MetricUS Imperial

Ingredients Caramelized Onion 1 tbsp extra virgin olive oil 1 small sweet onion thinly sliced 1 sprig rosemary needles only Salt and pepper to taste Flatbread Crust 1 medium head cauliflower cut into florets 1 large egg 1/2 cup aged cheddar grated 1/2 cup Parmesan cheese grated 2 tbsp light cream cheese 6 tbsp oat flour (gluten-free, if needed) 1/2 tsp garlic powder 1 tsp oregano 1/2 tsp salt 1/4 tsp pepper Toppings 1 oz. pancetta or bacon diced 1/2 cup light ricotta cheese 1/2 cup Parmesan cheese grated 1/4 red apple thinly sliced 2 figs thinly sliced honey (for serving) Parmesan shavings (for serving) Servings: servings Units:MetricUS Imperial

Course Brunch, Dinner, Lunch Cuisine Pizza

Instructions

1. Preheat a medium non-stick skillet over medium-low heat along with the oil. Stir in the onions and caramelize low and slow until sweet and golden brown — about 40-50 minutes. In the last 10 minutes, add in the rosemary, and a pinch each of salt and pepper. Set aside.
2. Place the cauliflower in a food processor and pulse until it reaches a rice-like consistency.
3. Transfer to a microwave-safe bowl and microwave on high for 5 minutes.
4. Remove and allow to cool to room temperature, then squeeze out all of the moisture using a cheesecloth.
5. Meanwhile, preheat oven to 425°F (220°C) and place a baking sheet in the oven to preheat.
6. To the squeezed-out cauliflower, add in the egg, cheddar, parmesan, cream cheese, flour, garlic, oregano, salt and pepper. Mix until combined. Pack into a roll-like shape.
7. Lightly grease the baking sheet and press the cauliflower crust on to the baking sheet. Press it into a ½ inch-thick long rectangle. Bake for 20-25 minutes or until golden brown on the outside.
8. Meanwhile, cook the bacon over medium heat in a small non-stick skillet until crispy. Drain in a piece of paper towel and set aside.
9. In a bowl, mix together the ricotta and parmesan.
10. Remove the pizza from the oven and spread with the cheese. Top with the apple, caramelized onion, bacon, and figs. Return to the oven for an additional 5 minutes just to warm everything through and lightly melt the cheese.
11. Garnish with a drizzle of honey and shaved parmesan.

Recipe Notes

Nutrients per serving: 545 calories, 31 g protein, 31 g fat (13 g saturated fat), 39 g carbohydrates (4 g fibre), 312 mg cholesterol, 992 mg sodium

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