A 5'3 Perspective

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Healthy Buffalo [Not Chicken] Wings

If you’re ever in need of a healthy and vegan crowd-pleasing snack, this is your go to recipe. It is simple enough to make before work [yes I do that often] but taste like it came from a restaurant. This recipe was born because I kept buying these delicious spicy bites from the ready made section of our organic food store and I knew I could make it for much cheaper. Buffalo Cauliflower BitesIngredients

1 medium head of cauliflower
1 T. olive oil (or enough to coat the cauliflower lightly)
1 T. paprika
1 T. chili Powder
2 t. garlic powder
1/2 t. salt
2 T. hot sauce


Preheat the oven to 425F. Chop the cauliflower florets into bite sized pieces and move them into a large zip lock bag. Add olive to the bag with cauliflower, seal and shake until each piece is lightly coated. Add the rest of the spices to the zip lock bag and shake well until completely coated. Pour mixture onto a tin foiled lined shallow baking dish. Bake for 20 minutes. Once baked, allow the cauliflower to cool. Toss in a generous amount of hot sauce. Serve and enjoy!

If you want to make this an authentic substitution for wings, serve with a blue cheese dip!

Happy eating friends!

xo Lauren

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Rice Free Sushi

I never thought the day would come that I would be making homemade sushi, it always seemed like such a complicated and time consuming process, but rice-less sushi, that is another story. You can whip up a few rolls in under 10 minutes and add a few extra veggies to your meal without even realizing.

Last week I share my [second] cauliflower crust pizza recipe with you, today on the menu: cauliflower “rice” sushi for one, or you can double, or triple the recipe if you feel like sharing.

Rice-less SushiRice Free Smoked Salmon and Avocado Sushi


– half a medium head of cauliflower

– 3 pieces of roasted nori

-3 slices of smoked salmon [you should use sushi grade salmon instead]

– half an avocado

– 1/3 cucumber

– rice wine vinegar

– tamari sauce for dipping [or soy sauce if you can eat gluten]


1. In a food process, pulse the cauliflower until you achieve a rice like texture.

2. Microwave the cauliflower rice for 4 or 5 minutes depending on your microwave.

3. Allow the rice to cool completely before squeezing the moisture out using a cheese cloth or a light dish towel. I usually do these steps the day before I make my sushi.

4. Add a few splashes of rice vinegar to your cauliflower rice and mix well. Taste as you go.

5. Lay the three pieces of nori on a flat dry surface and fill with remaining ingredients. Make you slice the avocado and cucumber thinly. I find it best to start with the “rice” then layer the veggies and fish.

6. Roll the nori up and wet your fingers just a bit to seal the end to the roll. Slice with a sharp knife and serve chilled.

It ain’t all you can eat, but it sure is delicious [and extra healthy].

xo Lauren

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Cauliflower Crust Pizza – Second Time’s The Charm

Sometime last year I shared a recipe for cauliflower crust pizza with you. This healthy pizza alternative had taken the Internet world by storm, however, it always seemed to need tweaks or improvements. It was impossible to eat the pizza using your hands and the texture was just too vegetable like. Recently, I’ve noticed that the buzz is back, new recipes are starting to pop up all over the web. I decided it was time to give this healthy pizza dough another try. This time, things were different! It was much less time consuming and challenging to make and the pizza was actually tough enough to be held and eaten, instead of using a fork and knife! Disregard my previous recipe, this one will blow it out of the water and take half the time!

New and Improved Cauliflower Crust Pizza

Inspired by: The Vintage Mixer

1/2 small head of cauliflower, leaves and stems removed
1 teaspoon basil
1 teaspoon oregano
1 teaspoon parsley
1 teaspoon salt
1/4 cup of hard goat cheddar
1 egg

1. Preheat the oven to 350 F.
2. Pulse the cauliflower in a food processor until you achieve a rice like texture.
3. Combine the raw riced cauliflower with the rest of the ingredients. Mix well and don’t be Adria’s to use your hands.
4. On a parchment paper lined baking sheet, form a pizza crust approximately 1/4 inch thick.
5. Bake at 350 F for 20 minutes.
4. Increase the oven temperature to 400 F and cook for another 10 minutes.
5. Cover the pizza with toppings of your choice and bake for 5 more minutes to melt the cheese. I topped my pizza with pure tomatoes as sauce, sauteed zucchini, broccoli and mushrooms and some goat cheddar. It was delicious.

This recipe serves one hearty meal. You can double it to make a larger pizza to share.

xo Lauren


Weekend Dinner Recipe: Cauliflower Pizza Crust

I must admit, this is my second attempt at making a cauliflower pizza crust, and unfortunately I still haven’t nailed it yet – but I am much closer and hopefully with a few of my tips, yours will turn out perfectly. This recipe probably isn’t for the feint of heart, it did take me quite a while to make and I was a bit disappointed in the end when I couldn’t remove the parchment paper from the crust. I am hoping this was because I did not put an oil or cooking spray on the parchment paper before baking. That is my first pointer – do NOT forget to grease the parchment paper before forming the pizza.

Cauliflower pizza crust, how strange right? Well, the taste of the crust is actually quite good! Yes you can tell that it isn’t dough – mainly because of the consistency, however, it doesn’t taste like cauliflower either. Top the crust the same way you would if you were using dough, i’ll leave that up to you – I pretty much use every veggie I can find!

So without further ado, here is the recipe.

Cauliflower Pizza Crust

Inspired by: http://lindawagner.net/blog/2012/01/grain-free-gluten-free-low-carb-cauliflower-pizza-crust-recipe/

For the crust:

  • 1 very large head of cauliflower
  • 1 small package of soft goat cheese (about 4oz.)
  • 1 egg
  • 2 tbsp oregano

Ingredients: cauliflower, soft goat cheese, and an egg - not so hard right?

Step 1:

Preheat oven to 400 degrees.

First you will need to rinse and chop the cauliflower into small pieces and process in a food processor. Mix until a fine “rice” like consistency is achieved. I had to do this in three batches because my food processor was too small.

You should end up with something that looks like the second picture when it is "riced".

Step 2:

Boil about an inch of water and then add the “riced cauliflower” to the pot with the water and let it steam for about 6 or 7 minutes. Remove from the heat and strain well using a fine mesh strainer.

Step 2

Step 3:

Place the well drained “riced” cauliflower on a large dry dish towel. Pull the sides of the towel together and squeeze out all of the remaining moisture. Make sure you really wring the towel out, the less moisture, the better your crust will turn out. Just a note, the cauliflower and water is very hot – be careful.

Once you are confident all the moisture has been removed, place the cauliflower into a large bowl and add the egg, goat cheese, and oregano. This is the fun part, mix the ingredients together using your hands – really make sure everything is combined. Things should start to stick together a bit.

Step 3

Step 4:

Line a cookie sheet [or pizza pan] with parchment paper and GREASE WITH OIL [or cooking spray]. Do not, I repeat, do not forget this step. You will be sorry… and picking parchment paper off the bottom of your pizza crust – like I did.

Drop the cauliflower onto the greased parchment paper and use your hands to form a thin, even circle. I kept the sides higher to mimic the crust of a pizza – I would recommend doing that.

Unbaked cauliflower "pizza" crust.

Step 5:

Bake in the middle rack of the oven for about 35-40mins. Remove and top with your favourite pizza toppings. Place the pizza back in the oven for about 7 minutes to melt the cheese and soften the veggies.

There you have it, homemade cauliflower pizza crust.

I meant to take a picture of the whole pizza but I was too hungry to wait.

You can see in the picture above that the parchment paper was ripped to shreds and stuck to the crust, but I am pretty sure greasing it with oil or cooking spray will fix that problem. My guests told me it was a hit and would definitely eat it again.

Hope you enjoy!


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