Cauliflower Cheesy breadsticks that are too good to be true

I have seen several recipes for cauliflower pizza crust and cheesy breadsticks. As much as I was intrigued and interested, my biggest concern (more that taste) was the difficulty and the mess. I am happy to share that I have tried both pizza crust and cheesy breadsticks. They are delicious and surprise - easy to make! This blog focuses on cheesy breadsticks. Expect the pizza blog tomorrow.

After looking at several recipes, I morphed my own. 

1 head cauliflower

1/2 cup garbanzo bean flour

1 large egg

1/2 cup Almond cheese

Marinara sauce 

Fresh basil, Italian spices, garlic, salt and pepper to taste

In a food processor, pulverize 1 head of cauliflower. I tried to get out of making this purchase, but alas, the blender did not work for me.

(My comical attempt at being frugal and NOT giving in to the food processor purchase. Sadly, my blender did not do a good job, so I did purchase a food processor.)

To the mashed cauliflower, add egg (I recommend cage free) 

Add Garbanzo bean flour. I used 1/2 cup.  After making both pizza crust and breadsticks, I noticed that the moisture of the cauliflower can vary greatly. You might have to adjust this depending on the cauliflower you use. The texture will be a bit sticky and wet, but you should be able to manage it on to the baking tray and mash with waxed paper. Even if you needed a whole cup of bean flour - what a great way to add healthy protein and more great nutrition! No worries!

Add seasoning, garlic and salt and pepper to the mixture. You can add some of the cheese here, or wait and top. 

Spread the dough onto a baking sheet and press down with waxed paper to make a thin, even layer.

Bake at 400-450 degrees until desired brownness occurs. Then top with cheese and fresh basil and broil for a few seconds. Slice into sticks and serve with marinara sauce.

Caloric and macronutrient breakdown:



I have calculated the total calories and macronutrient (carbs/fats/proteins) for the entire baking sheet and then into the  portion shown above, which is 1/4 of the whole tray, about 7 sticks depending on how you cut. Make changes to suite you, and just redo the math! No marinara sauce saves calories. I think freshly sliced tomato would be delicious! Less cheese or no cheese for "non-cheesy' breadsticks.

Total calories for individual ingredients:

Fresh head of cauliflower:
66 calories
14 g carbs
6 g protein
< 1 g fat

Garbanzo bean flour:
(Package shows a 1/4 cup serving - used 1/2 cup. My math denotes 1/2 cup)
220 calories
4 g fat
12 g protein
36 carbs

Cage free egg -  large:
72 calories
5 g fat
< 1 g carb
6 g protein

Almond Cheese:
126 calories
6 g fat
14 g protein
4 g carbohydrates

Prepared Marinara Sauce:
1/4 cup
35 calories
1g fat
1 g protein
6 g carbs

Calories for a serving size shown (1/4 of the recipe)

Total Calories: 156

Breadsticks - 121 grams

Marinara sauce - 35 grams

Total Protein: 10 grams

Breadsticks: 9 grams

Marinara Sauce: 1 gram

Total Fat: 5 grams
Breadsticks: 4 g
Marinara sauce 1 g

Total Carbs: 17 grams
Breadsticks: 11 grams
Marinara sauce: 6 grams


In health,
Lisa

Healthy Fiesta and Happy Cinco De Mayo

Healthy Fiesta!

Happy Cinco De Mayo!

I grew up in New Mexico and I am proud to say I am of Hispanic heritage. (Blonde, eyes from the Irish/Scotch side) My grandmother, Alicia Bearta Romero, an immigrant of Spain, instilled in my mom a love of cooking authentic hispanic foods. To my delight and to my shagrin, the foods I love most are not necessarily healthy. I have found that with some effort, they can be, but the food I grew up eating was delicious- with no regard for fat, calories, or nutrition. My mom used to pull dried red chilies off of a ristra and make homemade chili sauce. In New Mexico, we pick, roast, and eat green chili as a side dish- in a bowl with salt and garlic. We put it on everything- including hamburgers! I grew up eating authentic tamales, enchiladas, Pasole,  and more. Truthfully- sometimes I just throw caution to the wind and enjoy! 

Sometimes, there is no substitute for recreating my childhood favorites, However, I almost always choose updated plant-based healthier versions of my childhood favorites. I  have worked up some very nice healthy recipes.  This favorite of mine is delicious and very reasonable in terms of calories, macronutrients, and miconutrients.

This chip/ mango salsa /beans recipe weighs in with the following nutrition:

Total Calories: 334

Protein: 14 grams

Fat: 4 

Here is how that shakes out:

Black beans: 1/2 cup 114 calories/protein 8 grams

1/2 mango: 60 calories/protein 2 grams

Tortillas cut and baked 

(NOTE brand: 365 organic from Whole Foods) Ingredients: corn, water, lime They are SO fresh and authentic, you will never even miss the oil!

140 calories for 3 tortillas - I cut into 8 pieces each tortilla for a total of 24 chips

3 grams protein/2 grams fat (from the corn)

Plants: onion, red pepper, cilantro, dark leafy greens - Is there a number low enough? Seriously? I don't even count calories in plants like this. They are delicious, nutritious, and totally good for us. Just eat and enjoy!

So this delicious Cinco De Mayo healthy favorite at 334 calories is a no-guilt celebration.

Below some cooking pics and a warning....because there is no oil, these chips bake VERY rapidly. Sadly, I burned my first batch :(

Bake time is super fast! Don't turn your back on these treasures!

More on black beans. I used canned because I was in a hurry!

ww.fns.usda.gov/sites/default/files/HHFS_BEANS_BLACK_110020aug2012.pdf

Mago Salsa is easy and delicious and made to suite your specific tastes: I use 1/2 mango, diced red onion, red pepper, and cilantro. I add fresh lime and pepper. That is it. Encouraging you to experiment and create your own version. I have tried many others with tomato, Jicama, and Jalepenos. All delicious.


Happy Cinco De Mayo!

In Health and Heritage,
Lisa