Rainbow Pizza
Contents
Are you ready to enjoy your classic pizza’s colorful and nutritious twist? This Rainbow Pizza features a delicious cauliflower crust that’s as healthy as it is tasty. With a medley of vibrant vegetables, this pizza is a feast for both the eyes and the palate. Perfect for a family dinner or a fun get-together, this pizza combines the best fresh produce and gooey cheese. This rainbow pizza is packed with veggies, all colors, bell peppers, broccoli, red onion, and tomatoes, is perfect for kids and adults.
What is the rainbow diet?
The phrase “rainbow diet” refers to a diet that strongly emphasizes consuming a wide array of fruits and vegetables in a variety of colors. The rainbow diet is based on the notion that various fruits and vegetables of various colors contain multiple vitamins, minerals, antioxidants, and other components necessary for optimal health.
Consuming various fruits and vegetables will help you acquire a wide range of nutrients that can help you maintain excellent health and lower your risk of chronic diseases. Each color of fruit and vegetable symbolizes a different set of nutrients.
For instance, lycopene, associated with a decreased risk of heart disease and stroke, is abundant in red fruits and vegetables, including tomatoes, watermelon, and red peppers.
Beta-carotene, abundant in orange and yellow fruits and vegetables, including sweet potatoes, carrots, and oranges, can help prevent eye disorders and several malignancies. Lutein and vitamin K, abundant in green produce like broccoli, spinach, and kiwi, can improve bone health and lower the risk of certain malignancies.
A rainbow diet emphasizes consuming a variety of colorful fruits and vegetables to ensure that you are obtaining a variety of nutrients that can help you maintain good health and prevent chronic diseases.
Benefits of Cauliflower
The pizza crust is made of Cauliflower. A wholesome, adaptable vegetable with numerous health advantages is cauliflower. The following are some of the main advantages of cauliflower:
Cauliflower is high in nutrients. It is a rich source of potassium, vitamin C, vitamin K, folate, and other vital vitamins and minerals.
Indole-3-carbinol and sulforaphane, two anti-inflammatory substances found in cauliflower, may help lower the chance of developing chronic diseases, including cancer and heart disease.
Cauliflower is a good fiber source, supporting a healthy digestive system and preventing constipation. Low in calories: Cauliflower is a great food for weight loss or weight management because it is low in calories but high in fiber and water content.
Cauliflower is versatile; it may be prepared in several ways, including roasting, grilling, steaming, and stir-frying. Additionally, it can be mashed or pureed to create a nutritious alternative to rice or potatoes.
Cauliflower is high in choline, a nutrient crucial for the brain’s growth and health. This could improve brain function.
Supports heart health: This vegetable is a good source of potassium, which helps control blood pressure, and is found in cauliflower.
Cauliflower is a nutrient-rich food with many health advantages and is simple to include in a balanced diet.
Ingredients
- 1 small to medium-sized head of cauliflower
- ¼ cup shredded Parmesan cheese
- ¼ cup mozzarella cheese
- 1 egg
- ¼ teaspoon salt
- ½ teaspoon garlic powder
- ½ teaspoon basil
- ½ teaspoon oregano minced
- 1/2 cup marinara sauce
- 1 cup mozzarella cheese
- 1 cup diced bell peppers yellow, orange, red, green, or any combo of your choice
- 1/2 cup broccoli florets
- 1/2 cup diced red onion
- 1/4 cup canned corn optional and
- 1/2 cup diced tomatoes
If you have extra bell peppers and you would like to freeze them, check my article How to freeze bell peppers (Whole and Sliced), also if you are interested in finding out the difference between yellow onions and red onions you can read my article: Is red onion healthier than white?
Instructions
- Preheat oven to 400°F (200°C).
- Cut the cauliflower into florets and pulse in a food processor until it resembles rice. Steam the cauliflower rice for about 5 minutes until soft. Let it cool, then use a cheesecloth or kitchen towel to squeeze out as much moisture as possible.
- Combine the cooked cauliflower, egg, garlic, cheese, and seasonings. Stir until a dough texture forms. Spread the cauliflower mixture out onto lightly greased parchment paper or a pizza pan in the shape of a pizza crust.
- Bake the crust for 10-15 minutes (depending on your oven), or until it is golden and crispy. I cooked mine for approximately 15 minutes. After the crust is golden, remove it from the oven and top with pizza sauce, cheese, and chopped veggies.
- Place the pizza back in the oven and bake for another 12-15 minutes.
Storing Leftovers:
Refrigerator: Store leftover pizza slices in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
Freezer: For longer storage, place pizza slices on a baking sheet and freeze until solid. Transfer the frozen slices to a freezer-safe bag or container and store for up to 2 months. Reheat in the oven for the best results.
Side Dishes
Pair your Rainbow Pizza with a fresh green salad, such as a simple mixed greens salad with a light vinaigrette.
For a heartier meal, serve with a bowl of vegetable soup or a side of roasted vegetables.
Rainbow Pizza
Ingredients
- 1 small to medium-sized head of cauliflower
- ¼ cup shredded Parmesan cheese
- ¼ cup mozzarella cheese
- 1 egg
- ¼ teaspoon salt
- ½ teaspoon garlic powder
- ½ teaspoon basil
- ½ teaspoon oregano minced
- ½ cup marinara sauce
- 1 cup mozzarella cheese
- 1 cup diced bell peppers yellow, orange, red, green, or any combo of your choice
- ½ cup broccoli florets
- ½ cup diced red onion
- ¼ cup canned corn optional
- ½ cup diced tomatoes
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Cut the cauliflower into florets and pulse in a food processor until it resembles rice.
- Steam the cauliflower rice for about 5 minutes until soft. Let it cool, then use a cheesecloth or kitchen towel to squeeze out as much moisture as possible.
- In a bowl, combine the cauliflower, Parmesan cheese, mozzarella cheese, egg, salt, garlic powder, basil, and oregano. Mix well.
- Press the mixture onto the prepared baking sheet to form a pizza crust. Bake for 10-12 minutes until golden brown.
- Spread the marinara sauce over the baked cauliflower crust.
- Sprinkle 1 cup of mozzarella cheese evenly over the sauce.
- Arrange the diced bell peppers, broccoli florets, red onion, corn (if using), and diced tomatoes over the cheese.
- Return the pizza to the oven and bake for an additional 8-10 minutes, or until the cheese is melted and bubbly.
- Allow the pizza to cool slightly before slicing. Serve and enjoy the vibrant, nutrient-packed flavors of your Rainbow Pizza!
Notes
Calories: 210
Protein: 14g
Carbohydrates: 12g
Dietary Fiber: 4g
Sugars: 5g
Total Fat: 12g
Saturated Fat: 6g
Cholesterol: 70mg
Sodium: 500mg
