There’s been plenty of buzz about gluten lately. But what exactly is gluten? Here’s your nutrition lesson for the day courtesy of Katie Ferraro, a Registered Dietitian and nutrition expert for TOPS: Gluten is the protein found in wheat, rye and barley. It gives elasticity to bread dough and provides structural support in baking. Those with gluten sensitivity aren’t allergic to wheat, but do experience relief of gastro-intestinal symptoms when following a gluten-free diet. Those with celiac disease must avoid gluten, as it causes damage to their small intestine.
Even if you’re not sensitive or allergic to gluten, you can experiment with gluten-free recipes as a way to keep your meal plan fun and new. I recently tried a recipe for gluten-free cauliflower pizza crust, provided by Katie, and was pleasantly surprised. I’m not normally a huge cauliflower fan, but I would definitely try this again and found it to be a perfect lunch for work and another way to eat more veggies. Plus, it was incredibly easy to make. Here’s what you need.
Ingredients:
1 medium head cauliflower, trim and cut into florets
2 large eggs, lightly beaten
½ c. part-skim mozzarella, shredded
½ t. dried oregano
½ t. garlic powder
¼ t. salt
¼ t. black pepper
Instructions:
1. Heat oven to 400 degrees F. Line a baking sheet with parchment paper and lightly spray with cooking spray.
2. Place cauliflower in a food processor and pulse until its texture resembles rice. Work in batches if needed. You should get two heaping measuring cups of riced cauliflower.
3. In a medium bowl, mix all ingredients.
4. Transfer mixture to center of prepared baking sheet. Use a spatula to press it evenly into a thin, 10-inch circle.
5. Bake until golden brown and very set, about 35–45 minutes. Remove from oven.
6. When cool, add toppings of choice and bake again for 10 minutes or until toppings are cooked through.
Number of servings: 8
Serving size: 1 slice
Nutrient values per serving: 60 calories, 3 g. fat, 4 g. carbohydrate, 5 g. protein
Food Exchanges: ½ meat, 1 vegetable
I added sautéed vegetables (peppers, onion and zucchini) and even tossed on a few pepperoni slices.
When trying new recipes, gluten-free or not, there are going to be hits and misses. Keeping an open mind is part of what turns healthy eating, and watching your weight, from a chore to an adventure.
