Cauliflower Crust Pizza





cauliflower pizza



-1 head of cauliflower

– toppings (I used tomato, basil, mushroom, sun-dried tomatoes mozzarella cheese for Marguerita pizza)

– spaghetti sauce

– 1 lb shredded mozzarella

– 1 egg

– Italian seasoning, salt & pepper

– cooking spray


– food processor (large slated grater good substitute)

– baking pan

– aluminum foil

– cutting board

– measuring cup


Chop the cauliflower into flowerets chunks, then place in your food processor. Process until it becomes a “rice” like consistency. Depending on how big your food processor is, you might have to do this in reps. If you are using a grater, do not cut the cauliflower into chunks as it is easier to hold the whole head while grating.

In a bowl mix together cauliflower “rice” (3 cups), italian seasoning, salt & pepper (to taste), and 1 cup of mozzarella cheese, and one whole egg to make pizza crust. Microwave for about 8 minutes until cauliflower is steamed.

Rip off a piece of aluminum foil large enough to cover baking dish and spray liberally with cooking spray. Scoop out cauliflower mix on top of foil paper and shape into round shape for pizza crust.

Bake crust for about 15-20 minutes on each side. Make sure crust is golden brown on top and semi-firm before flipping. Take foil paper with pizza crust on top off the baking dish and flip crust directly onto baking dish to cook other side.

Take out fully cooked crust and cover with spaghetti sauce and toppings. Bake for another 10 minutes or until toppings are cooked and cheese is melted.

Let cool for 10 minutes before slicing with a pizza cutter.

Let me know how you fared on your first try! Getting the right consistency and firmness of crust can be tricky your first time because of the moisture of the cauliflower, but I promise you the second time will be a piece of cake! I usually have left over cauliflower “rice” which I like to freeze for future pizza meals or eat with chicken or salmon as a rice substitute.

 ¡Buen provecho!


Banana Walnut Protein Pancakes with Strawberry Jam


These pancakes are super healthy, light yet filling, and actually really tasty! This recipe yields two medium pancakes or three mini pancakes and take about 5 min total to prepare and cook!

What you will need:

            • 1/2 a banana
            • 2 egg whites
            • 1 scoop of vanilla weigh protein powder
            •  2 tbs ground flaxseed meal
            • 1 tsp cinnamon
            • 2 tbs almond milk
            • 2 tbs crushed walnuts (optional)
            • 2 tbs. cooking oil like olive oil, but I use coconut oil
            • 2 tsp. sugar free strawberry jam

In a bowl mash your banana as well as you can in the bowl. Add the egg whites and whisk together. Add all other ingredients and mix until you have created a pancake batter. Heat 1 tsp cooking oil in a pan for 30sec. on low heat. pour in 1/2 of your batter and fry until golden brow, flip to cook each side. Use the remaining cooking oil to fry the rest of the batter until pancakes are golden brown on each side. Serve with sugar free strawberry jam, and a hot cup of tea and enjoy!

Let me know what you all think! Have your own protein pancake recipes? Leave me a comment and please share!

Love, Z

Food Remedies for PMS


 I know I’m PMS-ing when I start to crave the fatty, salty, sweet foods that I usually try to avoid…

PMS is not only a man’s worst nightmare, it is a diet’s worst enemy and a woman’s biggest challenge. Ladies, what If I told you you could actually have fatty, salty, sweet foods you are craving with out the bloating, cramps and irritability? The trick is substitution!

Your senses are heightened the before and during your period so indulge in fabulous healthy gourmet foods instead of cheap fast food relief. The following is a list of foods listed in bold font and their PMS syndrome cures which are underlined.

1. Substitute saturated and trans fats for omega-3 fatty acids: Instead of a burger or pizza go for sushi and try a salmon hand-roll & edamame both high in omega-3 fatty acids which help reduce breast swelling, soreness, or other pain.


Other personal favorite tasty alternative dinner meals are seared tuna & brussels sprouts, clam linguine, sea food pasta. All these including pasta and sides are rich in omega-3 fatty acids. For a complete list of foods high in omega-3 fatty acids visit WebMD’s “Your Omega-3 Family Shopping List”.

2. Substitute that bag of chips for some pita chips & humus. humus is high in vitamin B-6 and magnesium which help reduce irritability and depression.

healthy-living-chickpeas-320Other personal favorite snacks high in  vitamin B-6 are PB & Banana sandwich, guacamole, pistachios and baked potato. For a complete list of foods high in B-6 visit’s “Top 10 foods highest in Vitamin B-6”.

3. Substitute a cupcake for a custom yogurt parfait.


Yogurt is high in calcium and researchers have found that some women have lower blood levels of calcium around the time of ovulation, and adding calcium can make a big difference when dealing with PMS symptoms related to mood and bloating. I like to add lot of almonds to my parfait which are both rich in calcium and omega-3 fatty acids. Make sure to load your parfait with fresh fruits and berries which will add extra sweetness along with all kinds of nutrients and vitamins. Here’s a tip, add some dark chocolate chips for the chocolaty satisfaction we all crave during PMS. For a complete list of foods high in calcium visit’s “Top 10 foods highest in Calcium”.  Also visit’s “Top 10 foods highest in Calcium”.


The best news is that you can still have that bar of chocolate, just make sure you are substituting for dark chocolate which is high in magnesium which helps with mood changes. My favorite Trader Joe’s Swiss Dark Chocolate with hazelnuts, also includes vitamin B-6 rich hazelnuts, so you get more pms friendly nutrients for your buck!