Fitness coach

BUNS OF STEEL!

Now that I have your attention obviously these buns are not made out of steel. That would not be tasty. 

Instead they are made out of cauliflower. 

The other day Victoria and I were making burgers but we didn’t have any bread or buns. The only thing we had was cauliflower.

So what does one do when there is only cauliflower? They make cauliflower buns of course!

They do taste pretty darn good and you get to have at least two servings of veggies per burger. BOOMSHAKALAKA!!

Here is my cauliflower bun recipe: 

Ingredients:

-   3/4 of Cauliflower

  • 4-6 Tbsp of coconut flower
  • 2 Tbsp of garlic powder
  • 1 Tbsp of salt
  • 4-6 Eggs

Tools: 

  • Food processor

Step 1: Pre-heat the oven to 400 degrees. Take out a baking sheet and line it up with parchment paper (if you don’t have that, you can use aluminum foil).

Step 2: Put all the cauliflower in the food processor and pulse until finely shredded. 

Step 3: Crack all of the eggs in a large bowl with the dry ingredients and slowly add in the cauliflower and mix it all together. 

Step 4: Take a small portion of the cauliflower mixture and put it on the baking sheet. Press down on the small portion with your hands until it becomes flat. Continue to do this until all of the mixture is on the baking sheet. I personally made 6 buns with this mixture, but you probably could make smaller buns and make more. 

Step 5: Stick it in the oven for about 20-25 minutes or until the bottom is golden brown. 

Step 6: Take them out of the oven and let them sit for about 2 minutes. After that, enjoy a bite into those awesome buns of cauliflower. Haha!

It’s Not Just Pizza

Yum Yum!

Yum Yum!

It’s cauliflower pizza! 

If you are craving pizza (like I do often) and you want to keep your carb intake lower, this might be your best bet. 

Not only is it delicious but since the crust is made from cauliflower it is more nutrient dense and has many vitamins and minerals that are good for you! 

Some of those vitamins and minerals are sulforaphane (this is a compound that has been shown to kill cancer stem cells), vitamin C, vitamin K, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. 

There is more but you get the gist of it. IT’S REALLY GOOD FOR YOU! Haha!

Here is my cauliflower pizza recipe: 

Ingredients:

- Cauliflower

- 1/2 cup Coconut flower

- 1 egg (I use egg whites)

- Italian seasoning

- Basil

- Salt & Pepper

- Whatever toppings you would like on your pizza

Tools:

-Food processor (if you don’t have one, use a cheese grader) 

-Cheese cloth (if you don’t have one, use paper towels)

-Deep dish baking pan

 

Step 1: Pre-heat the oven to 300 degrees. While that is heating up, shred your cauliflower with a food pressor or cheese grader.

Step 2: Since cauliflower naturally holds a lot of water, we have to strain and dry out as much of the water as possible so the crust does not become crumbly. Transfer your shredded cauliflower to a cheese cloth and squeeze out as much water as possible. Once you are done with that, put all of the cauliflower on a baking sheet and stick it in the oven for about 15-20 minutes (we just want to make sure we got out most of the moisture in the cauliflower).

Step 3: Take out the cauliflower and raise the temperature of the oven to 400 degrees. Grab a large mixing bowl and put all of the ingredients together (except the toppings of course haha). I like to use a deep dish baking pan to mold the crust into its form but technically you can do that right on a baking sheet with parchment paper (it’s your call). 

Step 4: Once you form your crust, stick it back in the oven for about 30-40 minutes. The crust on the outside should be slightly brown. 

Step 5: After that, take it out of the oven and put the toppings you would like on your pizza and stick it back in the oven for another 15 minutes. 

Step 6: Remove and let it sit for 2-3 minutes to cool down. Enjoy!