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Keto Zone Zucchini Pizza Crust & Amazing Health Benefits

Don Colbert, MD — Thu, 05 Mar 2020 09:00:00 +0000

Most Keto Zone eaters still love pizza. And most Keto Zone eaters are willing to try different approaches to making Keto pizza, for both variety and to find the one they like best. If you’re up for a new one, we’ve got Keto Zone Zucchini Pizza Crust just for you.

It’s quite good.

Believe it or not, it’s got a great texture and a crisp crust result. It takes a bit of prep-work, but that’s true of a really good traditional pizza as well.

Additionally, zucchini is full of amazing health benefits. This humble vegetable promotes whole-body health from your heart to your gut and beyond.

Why not give it a try this week?

Keto Zone Recipe

Keto Zone Zucchini Pizza Crust

Cook Time10 min–30 min

Net Carbs1g

Calories83

Ingredients

8 oz zucchini, shredded
3 large eggs, preferably organic, free-range and high omega-3
1 cup mozzarella cheese (must be “hard” mozzarella and not fresh/soft)
1/4 cup coconut flour (no substitutions)
1/2 tsp sea salt + sprinkle

Instructions

Start by preheating the oven to 350 degrees F. Grease a 12-14 inch non-stick pizza pan or cookie sheet with coconut oil or avocado oil. If not a non-stick pan, first line it with parchment paper and then grease.
Place grated zucchini on the pan in a thin layer. Sprinkle with a small amount of salt (not 1/2 teaspoon, only a small amount).
Bake zucchini for 15 minutes until softened and mostly dry. Once done, pat dry with paper towels.
Meanwhile, in a large bowl, combine eggs, cheese, coconut flour, and 1/2 teaspoon sea salt.
Add dried zucchini to the bowl and mix well.
Clean off non-stick pizza pan. Line again with parchment paper as needed, and grease with oil.
Spread mixture onto the pan in a thin circle, about 12 inches in diameter. Bake for 20-30 minutes until there are brown spots on top. Remove pizza crust from oven and increase oven temperature to 400 degrees F.
Once the zucchini pizza crust has rested and cooled for 10 minutes on the counter, top with sauce and toppings. Thicker sauces work best. Cooked pizza for 10 minutes until cheese melts.
Allow pizza to cool slightly and firm for a pizza slice you can pick up.

Per Serving
Calories 83
Fat 4g
Net Carbs 1g
Fiber 2g
Protein 6g

Nutrition figures are those originally published with this recipe and are approximate — they vary with brands, substitutions and portion size.

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Amazing Health Benefits of Zucchini Pizza Crust

1. Nutritious Low-Carbohydrate Substitute

You’ve likely noticed that zucchini is used in many Keto Zone recipes. It’s no wonder. It is a versatile low-carbohydrate food, full of nutrients. In fact, in just one cup of fresh zucchini, you get (1):

Just 20 calories and just 2 net grams of carbohydrates (4 total grams with 2.5 grams fiber). Traditional pasta or dough has 80-120 calories, and 20-25 grams carbohydrates for the same amount.
Nutrients including Vitamin C (potent antioxidant), beta-carotene (potent antioxidant), folate, and potassium.
Omega-3s, carotenoids such as lutein and zeaxanthin, and anti-inflammatory starches in the seeds and flesh.
Vitamins including bone-building vitamin K, energizing folate, vitamin B6, and thiamine.

2. Nutrients to Fight Oxidative Stress and Inflammation

Zucchini is a powerhouse of antioxidants. It contains free-radical-fighting carotenoids such as lutein, zeaxanthin, and beta-carotene. Carotenoids are specifically beneficial in fighting oxidative stress and promoting health in your eyes, skin, and heart. They also display anti-cancer properties (2).

These antioxidant nutrients are vital to eye health (3). Additionally, zucchini’s lutein and zeaxanthin can accumulate in the retina of the eye itself, improving vision and reducing the risk of eye diseases (4).

What’s more, you get more nutrition if you don’t peel zucchini, so leave the skin on (5, 6)!

In addition to antioxidants that fight signs of aging by neutralizing free radicals, zucchini’s special pectin fibers are anti-inflammatory. Pectins improve arterial health and reduce inflammation.

3. Digestive Health

Zucchini promotes great digestion in 2 ways.

First, it provides hydration to soften stools and reduce constipation.

Next, zucchini contains both soluble and insoluble fiber. These fibers add bulk to stools, feed healthy bacteria, and keep the gut in good shape (7, 8).

If you struggle with high blood sugars, zucchini is a great food for you.

To start, it’s a great substitute for carbohydrates.

Next, it’s fiber reduces blood sugar spikes (9, 10). When blood sugars are under better control, it becomes easier to lose weight. What’s more, intake of non-starchy, dark green or yellow vegetables — with similar nutrition profiles to zucchini — appears particularly beneficial to weight loss (11).

5. Heart Health

Zucchini has good news if you want great heart health.

Zucchini’s fiber can help optimize cholesterol levels (12, 13). Zucchini is also rich in heart-healthy potassium, which is linked to improved blood pressure in those with hypertension (14). What’s more, zucchini’s antioxidant carotenoids fight oxidative stress that can hurt the heart (15).

Bottom Line

Looking for a great Keto Zone pizza crust and great health benefits. Look no further than zucchini. And for more great recipes and tips, try our FREE Keto Zone 21-Day-Challenge today!

The post Keto Zone Zucchini Pizza Crust & Amazing Health Benefits appeared first on Dr. Don Colbert, MD.

Quick & Easy Stovetop Keto Zone Pizza Crust

Don Colbert, MD — Thu, 21 Feb 2019 09:00:00 +0000

There are literally hundreds if not thousands of cauliflower pizza crust recipes on the web.

They are not always easy. Many flop. Some require a lot of time, ingredients, and even a good sense of humor.

This is not one of them.

This Keto Zone Pizza Crust Recipe can be made in 15 minutes. It’s cooked on the stovetop in a skillet rather than baked. What’s more, it will keep you in the Keto Zone while you enjoy one of your favorite foods. And, if you still prefer buying a crust rather than making it, I have some suggestions for those as well.

Keto Zone Recipe

Quick and Easy Stovetop Keto Zone Pizza Crust

Cook Time2 min–3 min

Net Carbs2.5g

Calories118

Ingredients

1 cup almond flour
3 tablespoons coconut flour
2 teaspoons xanthan gum
1 teaspoon baking powder
1/4 teaspoon sea salt
2 teaspoons apple cider vinegar
1 high omega-3 egg, lightly beaten
5 teaspoons water as needed
Keto Zone Marinara Sauce
mozzarella cheese
Meats such as natural sausage
Fresh herbs – oregano, basil, etc.

Instructions

Place both flours, xanthan gum, baking powder and salt to food processor. Pulse until thoroughly combined (or combine well by hand in bowl).
Add vinegar while continuing to stir. Once mixed, pour in egg. Then, add water just until the dough begins to ball – it will be sticky but sturdy.
Wrap dough in plastic wrap. Then, knead it while wrapped 1-2 minutes. Dough should be smooth and not too cracked (small cracks are okay). If too cracked, add 1 teaspoon water and knead again.
Allow dough to rest for 10 minutes at room temperature. Or, save up to 5 days in refrigerator.
To cook stovetop: heat up a skillet or pan over medium/high heat while dough rests. Make sure pan is very hot by dropping a drop of water on it – it should sizzle.
Roll out dough between two sheets of parchment paper with a rolling pin. Get it as thin as possible and around 12 inches in diameter. Fold over edges by pressing with wet fingertips.
Cook the pizza crust in your pre-heated skillet. Cook on the first side for about 2 minutes or until blistered. Then, lower heat to medium/low. Flip over pizza crust, add toppings, cover pan with lid, and cook 2-3 minutes until all toppings are melted/cook and dough is cooked on the bottom.
Makes one crust with slices. Enjoy immediately.

Per Serving
Calories 118
Fat 9g
Net Carbs 2.5g
Protein 5g

Nutrition figures are those originally published with this recipe and are approximate — they vary with brands, substitutions and portion size.

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Recipe adpated from gnom-gnom.com

Keto Zone Homemade vs. Commercial

This quick recipe makes it easy to have homemade Keto Zone pizza. But, sometimes, it can still be tough to get it done.

In these cases, there are some decent pizza crusts and mixes available.

3 Top-Rated Commercial Keto Pizza Crusts

When choosing a commercial Keto Pizza Crust or Mix:

First things first, turn the package over and always look at the ingredient list first. The front side of a package is little more than marketing. Look at every ingredient and avoid soybean oil, concentrated omega-6 oils, high fructose corn syrup, MSG, silicone dioxide (silica) and other preservatives), food colorings and chemical flavoring. Acceptable? Go to step 2. Unacceptable? Look for another.
Look at the nutrition label. Does it fit into Keto Zone Eating? What are the net carbs and amount of fat? Acceptable? Move to step 3. Unacceptable? Look for another.
Does it meet your standards for taste, texture, and convenience? When you’re buying keto foods, you’re usually spending a decent amount of money. Make sure it’s worth it based on reviews, recommendations, and instructions. If not, make your own with our Keto Zone Pizza Crust Recipe.

Here are 2 online options, both made with cauliflower, that pass the test (although most do still require a fork to eat, they are not “crisp”):

Cali’flour Foods Gluten Free, Low Carb Cauliflower Original Italian Pizza Crusts: This option can be bought online, but it is pricey at $24 for 2 crusts. However, it gets high ratings, has only a few whole-food ingredients (cauliflower, mozzarella cheese, eggs, basil, garlic), contains 3 gm net carbs per crust, and can be a big time-saver when needed.
Outer Aisle Gourmet – (8 crusts) Cauliflower Pizza Crusts – Low Carb, Gluten Free, Paleo Friendly, Keto – 4 Pack (8 Crusts): This option is a bit more affordable at $28 for 8 personal pizza crusts, but is not quite as highly rated. It does only have 3 gm net carbs per crust and using simple whole food ingredients (Fresh Cauliflower, Eggs, Parmesan Cheese, Basil, Oregano, Garlic & Nutritional Yeast).
Look at your local health food grocer for other options and check the ingredients list!

Bottom Line

If you’re missing pizza while eating in the Keto Zone, start trying some options. Our Keto Zone Pizza Crust recipe is easy and delicious!

The post Quick & Easy Stovetop Keto Zone Pizza Crust appeared first on Dr. Don Colbert, MD.

Keto Cauliflower Crust Pizza

Don Colbert, MD — Wed, 12 Jul 2017 09:00:00 +0000

Are you on a ketogenic diet?

Do you miss eating pizza?

Well today is your lucky day because here is a delicious low-carb pizza recipe that will keep you in ketosis while satisfying your pizza craving.

Instead of wheat, the crust is made with finely ground cauliflower for a scrumptious thin crust even more delectable than regular dough.

Is it delivery? No! It’s keto pizza!

Keto Zone Recipe

Keto Cauliflower Crust Pizza

Cook Time10 min–45 min

Ingredients

Crust:
1 Head Organic Cauliflower
1 Cup Organic Mozzarella Cheese
2 Pasture-Raised Eggs
6 Organic Garlic Cloves
½ tsp Fresh Organic Basil
½ tsp Fresh Organic Parsley
½ tsp Organic Garlic Powder
½ tsp Organic Oregano
½ Fresh Organic Rosemary
¼ tsp Sea Salt
Toppings:
Organic Tomato Sauce (no sugar added)
2 Cups Organic Cheese
Grass-fed Ground Beef, Pepperoni, Sausage, or Ham
Mushrooms

Instructions

1. Preheat oven to 400 degrees Fahrenheit.
2. Put the cauliflower in a food processor and blend until light, fine, and fluffy
3. Lay layer of bleach-free paper towels on counter and scoop cauliflower onto it. Add another paper towel layer on top and press out as much water as you can. You will have to do this several times.
4. Mix cauliflower, eggs, cheese, and spices together
5. Spread olive oil on pizza stone
6. Pressed dough onto pan
7. Bake for 45 minutes and remove from oven
8. Add sauce, toppings, and cheese and broil for 10-15 minutes
How did your pizza turn out? What toppings did you add? Let us know in the comments below!
For more ketogenic recipes as well as expert guidance on how to use a modified ketogenic diet for weight loss, sign up for Dr. Colbert’s Slender System for FREE today!
Adapted from stockpilingmoms.com

Free Challenge · 21-Day Keto Zone Challenge

Hungry for more?

Explore Dr. Colbert’s full library of physician-designed recipes built around real food, healthy fats and clean ingredients.

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The post Keto Cauliflower Crust Pizza appeared first on Dr. Don Colbert, MD.