Better Cauliflower Crust

Here’s another installment of my Make It Better series. I’m not intolerant to gluten or even sensitive for that matter. I just eat a lot of too much bread and have been looking for alternatives to clean up my diet. So, in my adventures, I’ve made several recipes for cauliflower crust pizza in the last couple years. And I absolutely love it. Some of the recipes have indeed been great. Others, OK. Yeah. Horrible.

Along the way I’ve picked up a few tricks of the trade.

// Pulse in Processor

You may encounter a recipe that instructs you to grate your cauliflower. That’s going to make a huge mess. Instead, chop up florets and pulse them into “rice” in your food processor. It’s faster, the “rice” gets much smaller, and you’ll spend less time cleaning up.

// Microwave Fast

I know some of you will disagree with me, but I find it much easier to just microwave my cauliflower “rice” while I’m getting other parts of my meal ready. We rarely use the microwave, so I revel in the convenience of it for those 7 minutes. That way, you can keep it all in the same bowl and skip the step of draining from added water. It’s the little things . . .

// Drain + Drain Some More

Once you’ve cooked your cauliflower, let it cool almost completely. But never, and I mean NEVER, skip draining the moisture out. You’d be surprised how much is in there, too. I usually use a clean tea towel and work on my “rice” in batches. I’ll squeeze as much as humanly possible . . . and then return in five or so minutes to squeeze any last bit of water that remains.

If you think it’s done, try again.

// Season Well

Don’t forget to add salt, pepper, and even herbs or other spices. You want it to taste freaking amazing, right? My favorite recipe calls for a good amount of cheese in the crust, and I think it’s worth the add-in. So, I just skimp on any added cheese atop the pizza and opt instead of lots of roasted veggies and good sauce. Versus where the bread is sort of in the background in a lot of pizza recipes, the cauliflower can be one of the highlights of the entire meal.

// Use Parchment, Not Foil

A few of the recipes I’ve followed have said to use greased aluminum foil as a surface for cooking. Please, please don’t do this. Ever. I’ve tried twice with disastrous results. You will likely be so sorry. Parchment (or maybe a silicone pizza baking mat) will keep your pizza from sticking. If you’re out of parchment (like I often am) try a well greased baking pan before skipping to aluminum.

// My Favorite Recipe

Like I said, I’ve tried several different recipes, but this one on PopSugar is by far my favorite. Usually we’ll make two pizzas -- one for me + Ada, one for Stephen -- and I’ll cut the cheese almost in half when doubling. For toppings, we often use BBQ sauce for sauce, a medley of roasted veggies (I roast while preparing the crust // before putting them on the pizza), fresh tomatoes, a little ricotta, and then chopped basil from the garden.

Do you have any cauliflower crust tips to share?

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Better Veggie Burgers On Demand

Here’s another installment of my Make It Better series. This time, I’m focusing on veggie burgers, which are one of the favorites in our house. Well, besides pizza and garlic knots and homemade ciabatta bread. I used to follow recipes for veggie burgers, but once I got down the basics of this method, I use whatever we have on hand to mix together delicious patties on demand.

Like this kidney bean burger!

// Choose Your Bean

Canned beans are easy in a pinch and if you need burgers to fill your tummy, like, now. If you have a bit more time, try soaking and cooking beans for less salt and BPA. I usually just use one can of beans (drained + mashed) or around 1-1/2 cups as my base.

And anything that’s bean-ish (and mashes) works, too.

• Chickpeas
• Kidney beans
• Black beans
• Lentils
• Split peas
• Canelli beans
• Sweet potato

// Chop Veggies Small

The key to fast burgers that don’t require a food processor? Chopping your veggies super small so they’ll incorporate well. I use around 1 cup of veggies total, but they can be a mix of anything I have on hand. How much you use total might also depend on the specific veggie, so be creative and keep the ratio pretty much 1:1 or a little less.

Some of my favorites:

• Onions
• Shredded carrots
• Shredded sweet potato
• Shredded zucchini
• Garlic
• Peas
• Corn
• Mushrooms
• Olives

// Add Healthy Bulk

A lot of veggie burger recipes I made at the start used breadcrumbs to bulk up. Over the years, I’ve used all different ingredients to get that bulk. I always add this part by feel. You want a patty that is not too dry but also not sticking to your hands. Usually this means around 1+ cup of bulk, depending on what you use. You can also (and I suggest you do) combine different bulk items, like flax meal and rolled oats or almond meal and sunflower kernels.

Any suggestions to add?

• Almond meal
• TVP or TSP
• Whole wheat breadcrumbs
• Flax meal
• Rolled oats
• Sunflower kernels 

// Spice It Up

Here’s where I get creative. I honestly just start dumping in spices and taste as I go along. You can get away with just using salt and pepper. But sometimes, you want to have more fun. Start by adding a half teaspoon of different things and build. You can always add more spice, not take away. And if you splash in any liquids (maybe a tablespoon or so), you might need to add more bulk to soak up the moisture. Play it by ear.

Spice:

• Smoked paprika
• Curry powder
• Turmeric 
• Cumin
• Chili powder
• Garlic powder
• Dill
• Cayenne
• BBQ sauce
• Apple cider vinegar
• Soy sauce
• Tamari

// Bake It

After your mix starts to come together -- and feel free to tweak the ratios till you get something perfect -- you bake. Now, I didn’t always bake my veggie burgers before cooking them on the stove. But I’ve found doing so helps them keep their shape. And once they cool on the rack, you can transfer to your freezer for healthy weeknight dinners in a flash. Anyway, you can take or leave this tip.

If you do choose to bake:

• Preheat your oven to 350 degrees F. Line a cookie sheet w/ parchment.
• Scoop burgers by heaping 1/4 cups + flatten into patties.
• (I also love using my muffin top pan for this process!)
• Placing on your cookie sheet and bake around 15 to 20 minutes.
• Then brown them on your stove-top. 
• Add some cheese and melt by placing a cover on your pan.

// Related

10 Steps To Slow Cooker Perfection
Bake Better Kale Chips
Blend Better Green Smoothies
Chickpea Burgers
Bulk Veggie Burgers -- Frozen
Beet Burgers
Full Sandwich + Burger Recipe List

And if you need more ideas on how to use beans in your cooking:


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Blend Better Green Smoothies

This post continues my series on improving favorite foods, like Baking Better Kale Chips and 10 Steps For Slow Cooker Perfection. Green smoothies have been a huge help to me with my latest EAT BETTER efforts. I’ll be the first person to admit that I don’t like munching on salads, so sometimes the only way I get roughage in my diet is through a straw. Whatever works, right?

Sipping green smoothies on the regular is just another way of making healthy eating more automatic. So, if you are new to this way of drinking -- take note. And if you’re a veteran, I’d love to hear some of your favorite ways to make a perfect blend.

// Follow 60/40

I’ve tried to make almost 100% vegetable green smoothies in the past. And if you can drink them this way, more power to you. For the rest of us, a 60 (fruit) / 40 (veggie) ratio works out best. This way, the fruit dominates the overall flavor, yet you’re still getting a hefty dose of the greens you need.

I save the all veggie stuff for when I juice. (And here’s more on juicing, if you’re into that. I’d say we do it once or twice a month. It’s more expensive than smoothies and -- as healthy as it is -- it’s also really important to get all the fiber from the fruits and veggies that blending in a smoothie provides versus juicing.)

// Try Different Liquids, Etc.

Over the years, I’ve tried a variety of liquid bases for my smoothies. I always try to stick with unsweetened versions of anything I pour into the blender. My favorite right now is unsweetened coconut milk. You can also do almond milk, hemp milk, soy milk, and even plain water if you’re strapped. In addition, I often toss in yogurt -- plain or Greek -- for some extra creamy + tart goodness. You can totally change the taste and texture (and nutrition) with the liquid you choose, so be sure to experiment!

// Add Protein

If you like to drink green smoothies after you work out (like I do), adding protein is key to replenish your muscles. There are a number of ways you can add protein to a green smoothie and take its healthy qualities to a new level. Try tossing in a tablespoon or two of nut butter, a serving of Greek yogurt, some spirulina powder, or a scoop of your favorite protein powder. If you want to use a green smoothie as a meal replacement, try and add a few hardboiled eggs on the side or something small to get a more complete mini-meal.

// Blend Well

As much as I hate to spend tons of money, it does pay to invest in a quality blender if you want to drink green smoothies regularly. That doesn’t mean you need to drop bank on a Vitamix or Blendtec. Those are incredibly nice machines, but a Ninja Blender is worth the extra over standard blenders because it blends those greens smooth. I’ve used standard blenders and they will work on maybe spinach -- but if you like kale and other heartier greens, consider saving up. A blender with more than 800-1000 watts should do the trick.

Regardless of what machine you use, it’s helpful to first blend the fruit and liquid, then add the greens and keep pulsing until smooth. If you find your greens are too chunky and not incorporating well, try adding a bit more liquid (a couple tablespoons at a time), and that should help.

// Freeze Ingredients

I might be alone in this, but if most of my ingredients in the smoothie are fresh, I don’t love the texture. So, I’ve started freezing cubes of yogurt and milk to act like ice cubes (after all, ice cubes don’t add nutrition beyond hydration). Furthermore, I always use frozen bananas for the best, thick texture.

BONUS: You can take this concept a step beyond by making your smoothie in big batches and freezing it into cubes so all you need to do is pop a few out and thaw in a glass for quick weekday drinking.

// Recipes

We have a ton of smoothie recipes -- green and “normal” -- on this site. You can browse through a lot of the recipes right here, and some of the latest and greatest ones can be found over here.

Now onto other fun stuff. 

What was your favorite Super Bowl snack? I made a delicious spinach + artichoke dip with hummus and pickles. It sounds really strange, but I can’t get enough of it, so I’ll be sure to share that recipe with you guys soon!

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Bake Better Kale Chips

We make kale chips about once a week. Over the years, we've certainly refined our process quite a bit. The very first batches we made were either too crispy and burner or too soggy and limp. As with any cooking method, mastery takes time, but GOOD NEWS! I have a few shortcuts to share if you're scrambling.

Here are 5 ways to make better kale chips -- tonight!

// Use Tuscan (Dinosaur) Kale

I had never even heard of different varieties of kale. Silly me, but I thought the packaged stuff was pretty much it. Enter our CSA share, and we were up to our elbows in thick, hearty Dinosaur Kale. We first made chips using this variety back in 2012, and we've been hooked ever since!

// Dry Leaves Well

A big mistake I made for the longest time was rinsing off my kale and not drying it properly. Water plus heat equals steam. And steam doesn't exactly crisp kale chips to the desired texture and crunch. After rinsing and chopping kale, I always press a clean tea towel onto the batch before adding my oil and spices. I get those suckers as dry as possible.

// Massage That Oil 

I used to be more of a drizzle and toss kind of gal, but now I get down and dirty with my olive oil. After drying kale leaves, I use around 1-2 tablespoons of oil and spend a good minute rubbing it onto the leaves and into all the little crevices, making sure to get everything well coated. More oil means more flavor and crisp.

// Use More Toppings

After that, it's time to go to flavor country. For us, this usually means salt, pepper, and a scoop of nutritional yeast. But adding more exotic spices, like curry, smoked paprika or other flavor enhancers like soy sauce, or lemon juice or zest surely kicks this up a notch.

// Crank the Heat

Oven temperature surely have an impact on the initial shock, and therefore, crunch, the kale gets in the oven. I actually crank mine all the way to 400 degrees (20 minutes) for a near-burnt result, but whatever temperature you use from 350 to 400, make sure to check on your kale every 10 minutes and stir around to get all areas baked evenly.


If you've never made kale chips -- now's the time to start. If you're looking for an excellent food to fuel your exercise, kale has lots of nutritional benefits to boast.

Here's the first recipe I ever made and the best recipe I follow to this day.

Have any tips to share of your own?

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10 Steps for Slow Cooker Perfection

I make a soup or stew in our crock pot at least once a week. Yet, we don't have a lot of crock pot-specific recipes here on the blog. That's because I usually toss in whatever is available at the time and season accordingly. I thought I'd share some tips with you for creating a delicious result from this seemingly sloppy way of cooking.

Recipe independence is really your best weapon in the kitchen. It allows you to use your ingredients up without having a specific plan. It encourages you to eat a more varied diet and not shy away from foreign foods. In other words, it makes healthy eating more automatic.

Heck, it makes cooking more enjoyable and satisfying -- empowering -- too.

10 STEPS TO SLOW COOKER PERFECTION
Follow these steps and create your own tasty crock pot creations!

// 1: Use (32 ounces) of low sodium vegetable broth as a base.

• adds fuller flavor
• adds nutrition
• regulates salt (if you don't add more!)

// 2: Add puree or other base enhancer.

• canned tomatoes chopped, whole, or even sauce
• pumpkin, squash, or other veggie purees
• miso paste, curry paste, coconut milk, roux, even tahini!

// 3: Toss in at least one or two cans of (rinsed) beans for protein.

• kidney beans
• chickpeas
• black beans
• black-eyed peas
• canelli beans 
• lima beans
• edamame
• pinto beans

// 4: Use 1/2 to 1 full cup of a grain or grain-like filler.

• white or brown rice
• quinoa of all colors
• couscous -- my favorite is Israeli
• wheat berries  
• bulgur wheat
• dry lentils

// 5: Chop veggies small or use canned/frozen + 2-4 cups, 1 each, depending. 

• carrots
• celery
• potatoes or sweet potatoes
• broccoli
• kohlrabi
• zucchini or summer squash
• onions + garlic
• kale or other chopped greens
• bell peppers
• parsnips
• butternut or acorn squash, etc.
• corn
• peas
• green beans

// 6: Add a tablespoon or two of oil for healthy fat.

• Olive oil for mild flavor.
• Chili oil for some spice.
• Sesame, truffle, walnut, etc. oil for complex, exotic taste.

// 7: Pinch in salt and pepper for basic seasoning.

• Don't forget salt is in the stock you already added, if you're regulating.
• You can always add more, not take away.

// 8: Scoop other seasonings in 1 teaspoon at a time. 

• Oregano
• Smoked paprika
• Curry powder
• Cayenne pepper (start 1/4 teaspoon at a time!)
• Saffron
• Fenugreek
• Dried basil
• Rosemary
• Thyme
• Turmeric 
• Red pepper flakes
• Ginger
• Cinnamon

// 9: Add water (if necessary) + stir until the mixture reaches the top.

• Evaluate your liquid to veggies ratio. 
• More liquid, soupier soup.
• Less, more like stew.
• Don't forget items like rice will absorb liquid.
• You can remove veggies/add liquid if ratio doesn't please you.

// 10: After cooking for several hours on high, I season again -- to taste. 


While writing this post, I tested these tips and slow simmered a delicious soup, including the following ingredients:

• 32 ounces veggie broth
• 28 ounce can whole tomatoes + juice
• Black beans
• Chopped carrots
• Chopped celery
• Israeli couscous
• Olive oil
• Water to fill the pot
• Salt + pepper
• Paprika, cayenne, and basil

Not ready to go it on your own? Take it slow. The worst that can happen is you eat lots of veggies that aren't seasoned perfectly. Plus, with mistakes comes learning. Just try again!

Here are more slow cooker recipes:

• Basic Crock Pot Veggie Stew
• Rainbow Veggie Stew
• Black Eyed Pea Stew
• Apple + Pumpkin Spice Stew
• Chili Style Soup
• Easy Crock Pot Applesauce
• Slow Cooker Indian Curry

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