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Easy cauliflower pizzas

Easy cauliflower pizzas three ways: Metropol Recipe

Luke Hines is Australia’s clean-living expert and he grounds much of his food philosophy in the clean living, paleo, keto realm. He loves making fresh healthy food accessible to everyday eating and teaching people that eating well can be really simple, and really delicious!


Easy cauliflower pizzas


Luke made his debut on the Food Show stages last year and he loved it so much, that he’s back! Luke is going to be doing live cooking demonstrations at The Food Show in Christchurch, Wellington and Auckland this year. Visitors will get a chance to see Luke live in action and pick up some of his best cooking tips. Tickets to The Food Show are available from Luke has shared a favourite recipe below.


I love pizza – I mean, who doesn’t? The only problem is I can never decide which toppings I want! If you’re like me, then don’t worry, with these versatile mini pizzas I’ve got you sorted.


800g (4 cups) Cooked Cauliflower Rice
100g (1 cup) almond meal, plus extra if needed
2 tablespoons arrowroot or tapioca flour
2 eggs, beaten
2 teaspoons dried oregano
1 teaspoon sea salt
1 tablespoon extra-virgin olive oil



Preheat the oven to 180°C and line two large baking trays with baking paper. Make the cauliflower rice as instructed, then leave to cool. Once it is cool enough to touch, pile it up in the centre of a dry tea towel, gather the ends together, twist and firmly squeeze out any excess water.

Add the cauliflower rice to a large bowl together with the almond meal, arrowroot or tapioca flour, egg, oregano and salt and stir well to combine. The mixture should be dough-like in consistency – if it’s looking a little crumbly, simply add some more almond meal until it holds together.

Using a spoon, dollop your ‘dough’ onto the prepared baking trays and spread out into three 12–15 cm rounds, about 5 mm thick. Bake for 30–40 minutes, or until lightly golden.

Remove from the oven, add your chosen toppings and place back in the oven for 10 minutes, or until the edges of the bases are golden brown and the toppings are heated through. Remove from the oven and top with your chosen garnish ingredients, drizzle over the olive oil and serve.


Roast chicken topping
1 teaspoon tomato paste 100g shredded chicken
6 cherry tomatoes, quartered
basil leaves, to serve


Prawn topping
1 teaspoon tomato paste
100g Tiger Prawns, cooked and roughly chopped
1 tablespoon pesto
4 cherry tomatoes, quartered
juice of 1⁄4 lemon
toasted pine nuts, to serve


Chargrilled vegetable topping
1 teaspoon tomato paste
100g chargrilled zucchini, capsicum and eggplant
4 cherry tomatoes, quartered
baby rocket leaves, to serve



Hidden health

Hidden health: Metropol Recipe

The New Year has come and gone and on the top of the list of New Year’s resolutions for many of us is health.


Hidden health

We all know the value of including fruit and vegetables in our daily meal plan. For many people this can be a real struggle.  So why not grate, slice, blend, or cube pieces of fruit and veggies into your favourite recipes and gain the added health benefits without overpowering on their delivery or try out some deliciously unique recipes like our favourite Velvety avo popsicles below!



2 avocados pitted
1.5 cups coconut milk
3 tbs honey
2 tbs lime juice




Place all ingredients into a blender; secure lid and pulse to break down ingredients.

Scrape down the inner sides of the blender to incorporate splattered ingredients and replace lid.

Blend until the mixture is a smooth, creamy consistency without lumps.

Evenly distribute the mixture into six popsicle moulds. The blended ingredients are thick; you may find spooning the mixture into the moulds easier than pouring.

Tap the filled moulds on the counter top to remove air bubbles and settle the mixture.

Place popsicle sticks or handles into the mixture in the centre of the moulds.

Freeze the moulds for several hours, until the mixture has completely solidified.

When you are ready to eat, run the mould under water briefly to help release the popsicle. Gently pull the popsicle out by the handle and enjoy!



Salted caramel nut brownies Recipe

Salted caramel nut brownies recipe

A decadent recipe that can be made ahead, even frozen – with or without the caramel sauce. So what are you waiting for?


Salted caramel nut brownies Recipe



1 cup caster sugar
1 cup heavy cream
1/2 cup butter
3/4 cup chocolate dots
1/4 cup cocoa powder
3 eggs
1 teaspoon vanilla extract
1 cup sugar
1 cup white flour
1 cup chopped nuts such as walnuts, pecans or almonds
Coarse salt to taste
Vanilla ice cream




In a saucepan, melt the caster sugar, add the heavy cream and stir constantly until a smooth caramel is formed.
Set the caramel aside to cool.

In a saucepan, melt butter and chocolate over low heat. Remove the chocolate mix from the heat and add cocoa, then eggs, one at a time, mixing well between each addition.

Add the sugar, vanilla, flour and walnuts. Mix well and place half the mixture in a cake pan greased with butter.

Drizzle some of the caramel mix over the batter in the cake pan, then cover with the remaining batter. Bake in preheated oven at 180°C for approximately 30 minutes. Test with a toothpick inserted into the centre of the brownie. The brownies are done when only a few moist crumbs of brownie come out with the toothpick.

Remove from the oven and pour remaining caramel on top of hot brownies. Sprinkle top with coarse salt and serve with ice cream.