You can turn broccoli as well as cauliflower into pizza crust and vary your toppings. Check out the various broccoli pizza crust recipes online such as: Broccoli Pizza Crust | Courtesy Of internetnut Recipes | Pizzasl, or Broccoli Pizza Crust Recipes | Yummly. Whether you use chopped cooked broccoli or cauliflower as the the base for your crust, the recipes are similar. Also see, Broccoli Pizza Crust | Courtesy Of internetnut Recipes | Pizzas.
In the Sacramento and Davis regional areas, the University of California, Davis studies how phytosterols in whole grains. For example, see the article, [PDF] Phytosterols lower cholesterol levels in a dose-dependent manner - UC Davis CHNR. Why does it take the mainstream media so long after a new study to report health benefits? The answer to that question is that the media is looking for other scientists to speak up and say whether or not any given study is flawed.
When it comes to health, in the Sacramento and Davis area, the UC Davis studies whole grains, including rice, and scientists around the nation are researching whether whole grains can keep your blood pressure in check. Sacramento and Davis scientists may sometimes jokingly tell people to eat like a horse, meaning eat your whole grain oats.
Here's how to turn cauliflower into pizza crust and what type of fixings to put on top
The trick is to keep the crust about 1/2 inch in thickness. You can find a similar recipe for wheat-free pizza made from a crust composed of cauliflower in the book, Wheat Belly, by William Davis, M.D. The recipe is on page 248 in Appendix B of this book. There are many other cauliflower pizza crust recipes online also, but they are basically similar in various ways because the pizza crust is made from cauliflower, oil, shredded cheese, and eggs.
Basically, if you look at all the different recipes for cauliflower pizza crust online or in the book, the recipes tell you to first make your crust with cooked cauliflower. So go buy an organic cauliflower and cut it into small pieces about two inches, and put it into a pot where you'll cook it in water until it's soft. That takes around 20 minutes. In the meantime, preheat your oven to 350 degrees F.
After you drain the water into a cup where you can drink the "cauliflower tea" as a beverage if you spice it with turmeric, sauerkraut juice, and pepper, which is optional, but tastes good, you take the now cooked pieces of cauliflower which have been drained and either mash them in a bowl or in a food processor until they look like mashed potatoes. You want to mash out all the chunks.
Now that your cauliflower is starting to look like dough or batter or more like mashed potatoes you add 1/4 cup of extra virgin olive oil. If you're on a no-oils reversal diet, use moistened flax seed meal instead of oil.
Stir and add two large eggs. Next you add to this cauliflower dish one cup of grated or shredded mozarella cheese, or your favorite grated or shredded good melting cheese. You mix this dough, batter, or paste well and place the dough on a cookie sheet, pizza pan, or other baking pan that has been oiled with about a tablespoon of olive oil. You want the 'dough' or batter/paste to resemble a pizza crust.
So press it into place and bring up the sides a little so that you have a dough about 1/2 inch thick or less which is higher at the edges. You want the dough higher at the edges so the toppings won't spill off of the pizza when you put it back into the oven again.
After you bake this dough for 20 minutes at 350 degrees F. you take it out of your oven, but keep the oven heated to the 350 degrees F. level because you're going to put the toppings on the pizza and put it back in
Spread the pizza crust with two small six-ounce cans of organic tomato paste. This way, you won't go overboard on salty pizza if you're trying to keep your salt consumption levels down.
Now you can top the pizza with about two cups of a mixture of shredded mozzarella cheese, cut up pieces of vegetables or cut up cooked pieces of meat of your choice that's already cooked thoroughly before. You can use leftover pieces of turkey or cooked meat balls or canned sardines (no salt added packed in water) or chopped red bell peppers, chopped tomatoes, chopped onions, chopped mushrooms, broccoli chopped or any other vegetables you prefer. Just dice the vegetables before you add them to the toppings of your pizza. You can use your favorite shiitake or maitake mushrooms, chopped, if you like.
Before you put the vegetables back in the oven, drizzle the entire pizza with about 1/2 cup of olive oil or any other dressing or marinade, and sprinkle with grated or shredded Parmesan cheese or vegan almond cheese. You can also sprinkle with spices such as oregano and basil, either fresh spices or dried and ground. Bake the pizza for about 10 to 15 minutes or until the mozarella cheese melts and the diced vegetables are slightly soft.
Then you can cut the pizza into the familiar wedge-shapes and serve on plates to your guests or family. If you're looking for variety in making pizza crust from cauliflower, try these recipes online. You can use your own vegetables and spices to make a pizza that's in the style of various countries.
Eastern Mediterranean-style pizza
For example, Greek pizza might have feta cheese, oregano, and olives. Syrian pizza might have ground lamb that's been browned before putting it on the pizza in a frying pan with lightly fried pine nuts (golden brown) and a pinch of sumac, oregano, or thyme. Or Indian pizza can be a mixture of curry powder, coriander, cumin, and turmeric. And for a Latin American flavor, chili powder could be the spice instead of oregano and basil. It's up to you to vary the pizza spices and vegetables according to taste. If you're vegan and don't eat lamb, you can use crumbled tempeh instead of meat or flavored, baked tofu crumbled.
Some people like pineapple on pizza, and others like anchovies. Use your imagination to spice up the pizza with diced vegetables and spices. Some people like cheddar cheese instead of mozarella. Pick your recipe. The point is pizza crust can be made without using grain flours. A cauliflower crust cuts down on the starch, which turns to sugar in the body.
You can also find wheat-free pizza crust recipes on the web at the following sites:
Why some people can't eat pizza made from flour made from grains
Some people can't eat any grains at all due to sensitivities, allergies, and Celiac disease -(celiac sprue). Other people show no symptoms at all of celiac disease and have no idea that they're having symptoms from grains until a simple blood test shows that they have anti-bodies against wheat, wheat gluten, or other grains. See, Blood Test: Gliadin Antibodies.
Also see, Wheat Allergy and Traditional Testing. You want to ask about the antigliadin antibody (AGA) blood test. One site reads, "blood testing should be used for children under 2 because the tTG or EMA antibodies may not have had time to develop." So check out these sites if your body reacts to wheat or other grains, even if you don't have any symptoms of actual celiac disease, but perhaps have other symptoms when you eat any type of grain or wheat and wheat gluten.
Whole wheat bread is high in sugar, higher than some candy bars and sugary sodas, and some scientists and physicians say two slices of whole wheat bread probably will raise your blood sugar levels as high as if you were eating some popular candy bars. There's a 'controversy' about the effects of whole grains.
Others say whole grains help to rot some children's teeth if the individual is sensitive to grains
Some people ferment their whole grains, and some kids endure dental cavities just from eating whole grain cereals and sandwiches. What does the research note? Physicians are writing articles in major consumer health publications saying that it's primarily whole wheat that creates havoc with blood glucose levels, perhaps being one more stressor behind the obesity and type 2 diabetes epidemics in all ages.
Let's take a look at what some physicians and scientists report on the 'dangers' of whole wheat. For example, two slices of whole wheat bread increase your blood sugar to a high level than sucrose--table sugar, according to the article, "Wheat, the unhealthy whole grain," in the Oct. 2011 issue of Life Extension Magazine, page 82. Too much bread or cake can raise your risk of cataracts, diabetes, and rapid aging inside and out, say some scientists and physicians.
Check the Glycemic Index Before You Shop for Favorite Foods
Just check out how high whole wheat bread is in 'sugar' or on the Glycemic Index. See "The International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. 2002;76(1):5-56. See the sites, Full Text - American Journal of Clinical Nutrition and Dietary glycemic index and load and risk of type 2 diabetes in older adults.
It's truly shocking. According to the Life Extension article, eating two slices of whole wheat bread is worse than drinking a can of sugar-sweetened soda or eating a sugary candy bar. The original 1981 study at the University of Toronto found that the Glycemic Index of white bread was 69 and whole-grain bread was 72. Wheat cereal was 67, but table sugar (sucrose) was only 52. That means the Glycemic Index of whole grain bread is higher than that of table sugar, which is also known as sucrose.
In fact the Glycemic Index of a Mars Bar nougat, chocolate, is just 68. The Glycemic index of a Snickers bar is just 41. All those values are less than whole grain bread, especially whole wheat bread. But what you do get with the whole grain bread besides the sugar spike is some fiber that you don't get with the candy bar or the sugary soda beverage.
On another Glycemic Index chart, a Mars Bar, medium is listed at 64. It's listed under the category, "Snack Food and Sweets." But on that web site which also is about the South Beach diet, whole grain bread is listed as low on the Glycemic Index at 50, and white bread is listed high on the Glycemic Index at 71, with whole rye flour bread listed as medium at 64.
Rice cakes are listed as high on the Glycemic Index at 77, and Whole Meal Bread (not whole grain bread) is listed as medium at 69 on the Glycemic Index. But you have to remember that that Index is on the South Beach Diet Plan website. And you'd have to check out other Glycemic Index listings to see whether any match. The Glycemic Index listings seem to be different at various websites, but why, are various brands being tested or listed?
Or are various candy brands different, but the Glycemic Index, itself, remains steady. It's just that one manufacturer may make different types of candy bars under the same brand name. For example, Glycemic Index of a Mars Bar nougat, chocolate, is listed as just 68 in the Life Extension Magazine article, Oct. 2011.
Is Whole Wheat the Culprit, According to Studies In Wheat's Ability to Cause Your Body to Make More Insulin?
So, wheat seems to be the worse, according to the studies, in assaulting your body in its ability to keep making insulin. Could this be part of the cause of the diabetes and obesity epidemic in the USA and in other countries, and especially among young people? And do you fight carbs with other carbs? Or is any food high on the Glycemic Index also causing your body to secrete more insulin, aging your organs and arteries faster as your body seeks to lower the glucose levels to what's supposed to be 'normal'?
You want to watch out for advanced glycation end products called AGEs, which stiffens arteries and may lead to cataracts, clouded lenses of the eyes. See the sites, Glycemic Index Food Chart. and Glycemic index and glycemic load for 100+ foods - Harvard Health.
Check out the study, "Glycemic Index of Foods: a physiological basis for carbohydrate exchange," American Journal of Clinical Nutrition, 1981 Mar; 34 (3):362-6. Also see, Glycemic index of foods: a physiological basis for carbohydrate exchange.
Or read the article in the Oct 2011 issue of Life Extension magazine, "Wheat, the unhealthy whole grain," in the Oct. 2011 issue of Life Extension Magazine, page 82. Usually, it's online the following month it came out in print.
Do Whole Grains Improve Blood Pressure? Studies on whole grains and the health benefits of phytosterols
Read the published scientific study, Pins JJ, et al. "Do Whole Grain oat cereals reduce the need for antihypertensive medications and improve blood pressure control? Journal of Family Practice 51: 353-359, 2002.
For example, it took three months after a new July 2009 study on the health benefits of whole grains, especially bran in whole grains, and how whole grains help to lower hypertension, had been published in the American Journal of Clinical Nutrition before the mainstream media (Reuters) reported it October 7, 2009.
The Whole Grain Stamp now appears on over 3000 products in 14 countries, according to the body that issues the Stamp, the Whole Grains Council. Also see the October 10, 2009 Windsor Star article, "Whole grains may help keep blood pressure in check."
The most recent USA nutrition guidelines recommend that people get at least 3 ounces, or 85 grams, of whole grains daily, and that they consume at least half of their grains as whole grains, according to the recent Reuters article of October 7, 2009, "Whole Grains May Keep Blood Pressure in Check."
"There's evidence, the investigators note, that women who eat more whole grains are less likely to develop high blood pressure, also called hypertension, but there is less information on how whole grains might affect men's heart health," according to the Reuters article, based on a recent study published in the American Journal of Clinical Nutrition.
Eating lots of whole grains could ward off high blood pressure, according to that study published in the American Journal of Clinical Nutrition. You can read the abstract of the actual study in the July 1, 2009 issue of the American Journal of Clinical Nutrition, Volume 90: 493-498, 2009, doi:10.3945/ajcn.2009.27460.
The title of the research is, "Whole grains and incident hypertension in men." Although the study had been performed with only men, women can benefit also, provided that you don't have sensitivities to whole grains such as celiac disease. It doesn't matter which whole grains you eat so much. You could substitute quinoa or amaranth, oats, brown rice, or rye for wheat because wheat in some people causes a rise in insulin. But what did the study actually find?
According to the study, men with the highest whole-grain consumption were 19 percent less likely to develop high blood pressure than men who ate the least amount of whole grains. But you need to know something about how to prepare whole grains so that you don't get the phytates in grain. But you need some phytates. See the site, Are Phytates Bad or Good? - Dr. Weil.
Phytates in grain
Whole grains contain phytic acid in the bran of the grain. Phytic acid combines with key minerals, especially calcium, magnesium, copper, iron, and zinc and prevents their absorption in the intestinal tract, according to the article, "The Two Stage Process: A Preparation Method Maximizing the Nutritional Value of Whole Grains."
According to Introduction to Whole Foods, page two, "Soaking, fermenting, or sprouting the grain before cooking or baking will neutralize the phytic acid, releasing nutrients for absorption. This process allows enzymes, lactobacilli and other helpful organisms to not only neutralize the phytic acid, but also to break down complex starches, irritating tannins and difficult-to-digest proteins including gluten. For many, this may lessen their sensitivity or allergic reactions to particular grains."
The healthier way to prepare whole grains, according to the article, " is to soak the whole grains or whole grain flour in an acid medium such as buttermilk, yogurt, or other cultured milk, or in water with whey, lemon juice or vinegar added. As little as 7 hours soaking will neutralize a large portion of the phytic acid in grains. Twelve to 24 hours is even better with 24 hours yielding the best results."
Basically, you can soak grains overnight in a covered jar of filtered water in your refrigerator. The grains will become soft. I soak my grains two days. The whole buckwheat becomes soft enough to eat for breakfast without cooking with heat. Just put some cherries and blueberries or dried fruit such as raisins on top of it, add a handful of chopped nuts or hulled sunflower seeds and sesame seeds, and you have a great breakfast cereal, as long as you're not sensitive to the nuts and seeds or the particular grains. Buckwheat isn't the same grain as regular whole wheat.
Usually, there's an alternative whole grain you can tolerate, with some exceptions for persons with various sensitivities or those with celiac disease who must eat gluten-free foods. Then choose the gluten-free substitutes.
Brown rice, buckwheat and millet are more easily digested because they contain lower amounts of phytates than other grains, so they may be soaked for the shorter times. According to Introduction to Whole Foods, other grains, particularly oats, "the highest in phytates of the whole grains, is best soaked up to 24 hours."
How soaking grains softens them
The article reports that there are two other advantages of the two-stage process. "Several hours of soaking serves to soften the grain, resulting in baked goods lighter in texture, closer to the texture of white flour. The longer the soaking, the less necessary is the baking powder. Baking soda, alone, will give enough rise. Secondly, this is a great step in convenience, dividing the task into two shorter time periods, cutting the time needed to prepare the recipe right before cooking and baking when you feel rushed to get food on the table."
The difference between whole grains and refined grains is that refining takes off the grain's outer coating. But whole grains are left with the rich nutrients, bran and germ.
If you want to make soaking grains simple and basic, just soak what you want to eat overnight in a covered jar of water in your refrigerator. The grains will do a little fermenting, and that's the result you want
Science research teams often look at the The Health Professionals Follow-Up Study on various topics. The Follow-Up Study explores men's health issues, relating nutritional factors to the incidence of serious illnesses, such as cancer, heart disease, and other vascular diseases. This all-male study is designed to complement the all-female Nurses' Health Study, which examines similar hypotheses.
For further information, see the Harvard Science article, "Eating whole grain cereals may help men lower heart failure risk." In the recent American Journal of Clinical Nutrition study, the research team first looked at data from the Health Professionals Follow-up Study, which has followed 51,529 men since 1986, when the study participants were 40 to 75 years old.
Researchers viewed a subset of 31,684 men free of hypertension, cancer, stroke or heart disease at the study's outset. During 18 years of follow-up, 9,227 of them developed hypertension. Men in the top fifth of whole grain consumption, that averaged about 52 grams of whole grains daily, were 19 percent less likely than the men in the bottom fifth, who ate an average of about 3 grams of whole grains daily, to develop hypertension during follow-up.
What Did the Separate Components of Whole Grains Reveal?
When the researchers looked at separate components of whole grains, only bran showed an independent relationship with hypertension risk, with men who consumed the most at 15 percent lower risk of hypertension than men who ate the least. However, the researchers note, the amount of bran in the men's diet was relatively small compared to their total intake of whole grain and cereal fiber. See the article, "Bran, whole grains may fight high blood pressure in men."
According to the HealthDay News article, "Whole grains as a part of a prudent, balanced diet may help promote cardiovascular health," the lead researcher and project director at Harvard School of Public Health of the Health Professionals Follow-Up Study, Dr. Alan J. Flint explained to the media. The latest analysis followed up previous studies that's why it's called a Follow-Up study. "Higher intake of whole grains was associated with a lower risk of hypertension in our cohort of over 31,000 men," Flint told the press.
The relationship between whole grain intake and hypertension risk remained even after accounting for men's fruit and vegetable intake, use of vitamins, amount of physical activity, and whether or not they were screened for high blood pressure. This suggests that the association was independent of these markers of a healthy lifestyle behavior pattern. It's possible, the researchers say, that the men that ate more whole grains gained less weight over time. The current findings, Flint and colleagues explained, "have implications for future dietary guidelines and for the prevention of hypertension."
Research on whole grains
This is not a new idea. The most recent scientific studies help to lend credibility and validity to the claims and to studies using fewer people. For years, books have touted the health benefits of whole grains. In the 2008 book, The Cholesterol Hoax, Dr. Sherry A Rogers notes on page 181, "Whole grains are actually much higher in antioxidants than fruits and vegetables."
The section, "They Forgot the Whole Grains," explains the research regarding whole grains and the effect of whole grains on reducing heart disease risk, "Folks who have diets containing daily whole grains have 26% less heart disease, 36% fewer strokes, and a 43% lower cancer rate. In another study of 88 folks with high blood pressure, 73% of those who had two meals of whole grains a day dropped their blood pressure medications in half in addition to dropping their cholesterol and blood sugars (Pins, Jones)." Read the published scientific study, Pins JJ, et al. "Do Whole Grain oat cereals reduce the need for antihypertensive medications and improve blood pressure control? Journal of Family Practice 51: 353-359.