Pizza Pizza. . . . . How Do You Eatza?

Pizza is an All American food that many believe to be a junk food.  But can Pizza be made healthy?  The answer is YES! 

The crust on a pizza, is the foundation of any pizza.  Whether you choose Thin, Hand Tossed, or Pan, the crust you chose will be the beginning of a healthy meal for your family.  Most pizza crusts are made from white flour, but try making it a Whole Grain Crust,  each slice will contain extra fiber and protein.  Many of us may not have the extra time to mix up our own pizza doughs, so look for some healthy pre-made options at your local grocery store.  Some great alternatives to traditional white flour crust are:  thin sandwich bread, tortillas, Pita bread, English Muffins.  Veggie crusts have become an alternative to many bread crusts.  Vegetables like cauliflower, zucchini, summer squash, Portobello mushrooms can make a great base for your pizza.   

Jarred sauces are usually drowning in sodium and preserves, but by making your own sauce, you can add in your own ingredients for a healthy base to your pizza.  For some variety, think beyond your traditional tomato sauce and try out a pesto sauce, hummus, refried beans, BBQ sauce, ricotta cheese, olive oil or fresh garlic as your sauce. 

Most pizzas are made with mozzarella.  But have you ever added other cheeses to your pizza?  Try adding other cheeses with a strong flavor and fewer calories.  Provolone, gorgonzola, and Parmesan cheeses are lower in calories, but will add a strong on flavor to any pizza.  Some soft cheeses like ricotta, cottage cheese, or goat cheese are soft enough to create a spread.  Add in some fresh herbs or spices and use these as the sauce for your pizza. 

Everyone has their own favorites for pizza toppings.  There’s even the famous debate on whether pineapple should be included as a pizza topping!  No matter what your favorite topping is, there are ultimately no rules as to what topping can go on a pizza, so add all your favorites. 

Try some fresh vegetables like mushrooms, jalapenos, spinach, broccoli, asparagus, or olives.  Add in some extra flavors with roasted vegetables like peppers, squash. egg plant, onions,  or artichokes. 

Pizza can also be a great dessert, pile on your favorite nut butter like peanut butter, or hazelnut spread, then add your favorite fresh fruits—strawberries, blueberries, grapes, bananas, peaches, figs, pears, or pineapples

Protein is a must have on many pizzas.  So choose your meats wisely.  Choose lean meats rather than meats like pepperoni, sausage and bacon which are all full of calories and fat.  Swap those fatty meats with other alternatives like chicken sausage or turkey bacon.  Other meats like salami slices of lean steak, grilled chicken or shrimp can add in extra flavor without the calories or fat. 

For some extra spice, try adding some fresh herbs to the toppings like basil or oregano to your pizza, or sprinkle some dried herbs or red pepper flakes and a drizzle of olive oil to the outer edge before cooking. 

Pizza is a meal that many of us eat alone—no side dishes.  Try adding a large salad in addition to your slices.  This may cut down on the number of slices you eat and fill you up faster. 

To cook the best pizza at home, always begin with a hot oven.  Cooking a pizza in a 450 to 500 degree oven for 10 to 12 minutes will keep the crust crispy without getting soggy in the middle.  But you will need to take some extra steps when making a large pizza.  If you are making a large pizza, toast the dough before adding all the toppings, this will keep the middle from getting soggy. 

Keep heavy toppings to a minimum and place a thin layer of the other ingredients randomly placed throughout the crust to distribute the flavor.  If the toppings are full of juice when added on, they will transfer the juice onto the crust, so keep those toppings to a minimum.  Some of these juicy toppings are fresh tomatoes or fresh mozzarella. 

To prevent the dough from sticking to the pan, oil the pan well with olive oil or add some cornmeal to the pan before adding the dough.  The oil will keep the dough chewy too. 

 

Healthy Crust Recipes:

Easy Cauliflower Pizza Crust

1 Medium to large head of cauliflower

2 eggs

1 Cup grated/shredded mozzarella cheese

1/2 cup of grated parmesan cheese

1 tsp garlic powder

1/2 tsp of dried oregano

1/2 tsp of dried basil

Pinch of salt and pepper

 

Preheat oven to 425° and line a sheet pan with parchment paper.  Chop the head of cauliflower into florets and pulse in a food processor until very finely minced--like snow.  Microwave cauliflower in a microwave-safe bowl for 5 minutes or until tenderized.  Let cool until cool enough to handle. Place cauliflower in a kitchen towel and squeeze as much water out as possible. Place ball of squeezed cauliflower in a mixing bowl and add the cheeses, eggs, and spices. Mix until thoroughly combined.  Pour contents onto parchment lined sheet pan.  Press into a circle shape, making sure to make a little lip at the edge of the crust.  Bake 15-20 minutes until crust is lightly browned.  Top with favorite sauce and pizza toppings. Bake for another 10-15 min until cheese is melted and browned.  Recipe from Barefootinthepines.com

 

Simple Pizza Dough

1 1/4 cup water

2 Tablespoon olive oil

1 teaspoon salt

2 teaspoon yeast

3 1/2 cups  flour

Add warm water to bowl with yeast. Let set for five minutes once the yeast is foamy, add olive oil, salt, and flour. Mix dough to combine If the dough is too sticky, add additional flour one tablespoon at a time. Knead the dough for seven minutes.  Cover with a damp towel in a warm place for 30-60 minutes.  After rising, remove from the bowl and divide into two equal size pieces. Use immediately for your favorite pizza recipe or store in a loosely covered container in the fridge for up to three days.  Recipe from honestandtruly.com

 

Zucchini Pizza Crust

2 cups Zucchini, grated coarsely,

3 large Eggs

1 cup Mozzarella cheese, shredded

1/4 cup Coconut Flour

1/2 teaspoon Sea salt

Preheat the oven to 350 degrees F. Grease a 12 to 14-inch non-stick pizza pan.   Spread out the grated zucchini onto the pan in a thin layer. Sprinkle very lightly with a little sea salt. Bake for about 10-15 minutes, until zucchini is semi-soft and fairly dry.  Combine the eggs, mozzarella, coconut flour and 1/2 teaspoon sea salt in a large bowl.  When the zucchini is done, pat the zucchini. Mix into the bowl.  Lightly wipe down the pizza pan to get rid of any stuck on zucchini. Grease the pan or parchment paper.  Spread the zucchini pizza dough into a thin circle, about 11-12 in diameter. Bake for 20-30 minutes, until there are brown spots on the top, the thicker the crust the longer it will take to cook.  Remove the zucchini pizza crust from the oven. Increase the oven temperature to 400 degrees F and let it preheat.  Recipe from wholesomeyum.com

 

References for this article came from the following websites:

www.foodnetwork.com

www.greatlist.com

Soups to Warm You UP

Theoretically, a soup can be any combination of vegetables, meat, fish cooked in a liquid.  It may be thick (like gumbo), thin (such as consommé), smooth (like bisque) or chunky (chowder or bouillabaisse).  Though most soups are hot, some like vichyssoise and many fruit soups are served cold.  Soups are often garnished with flavor enhancers such as croutons, grated or cubed cheese or sour cream.  They can be served as a first course or as a meal.  When served as a meal they are often accompanied by a sandwich or salad.  

If any food seems inherently calming and even consoling, it is soup.  Soup feels good when the weather gets cold.  It restores our spirit and our vigor.  In the old days, when a “soup bunch” of vegetables and herbs cost a nickel and bones were free from the butcher, American home cooks routinely made soups from scratch.  Today, the smell of soup simmering still symbolizes home cooking.

Although, the cooking equipment needed to make a soup is simple.  There is some general equipment necessary to make a great pot of soup.  Some of these include a wooden spoon, a ladle and an 8 to 10 quart pot.  Other household appliances may be an added convenience when in making the various smooth or creamy type soups.
•        Food Processor:  This tool is especially for thick soups.  Beware of overloading a liquids can leak out of the bottom or overflow.  Depending on the size of your food processor, it may be best to puree soups in two batches. 
•        Blender:  A blender works well for pureeing thinner soups.  When blending hot soup, do not fill the blender more than one-third full.  Wrap a dish towel around the lid and start on low speed, then gradually increase the speed.
•        Hand Held Immersion blender:  This tool is exceptionally convenient because it is portable and easy to clean.  It is very simple to control, just immerse the blade end in the soup and turn it on, moving it around the soup until you achieve the desired texture. 
•        Food Mill:  Once a soup is cooked until the ingredients are quite soft, the food mill purees and strains simultaneously.  Interchangeable disks help the cook control the final texture of the soup.  A food mill also strains out tomato seeds.

What is Stock?
There is a difference between stock and broth.  Stocks are generally made with meat from older animals, mature vegetables and cooked slowly for a long time to extract every bit of flavor.  Broth is made primarily from bones and cook for shorter periods of time.  A broth has a fresher more definable flavor, but less body than stock.  Here is some examples: 
•        Most Single vegetable soups need the depth of flavor that a savory liquid brings
•        A Classic Stock is composed of many ingredients, simmered for hours, strained and reduced.
•        Express Stock is considered to be canned in the low sodium or regular

Vegetable Soups
Vegetable soups are know to use seasonal vegetables.  In the colder months, many recipes call for root or hearty type vegetables like potatoes, carrots, etc.  While during the summer months, soups can be created from more perishable produce like tomatoes or corn.  When cooking a vegetable soup, cut the vegetables uniformly to ensure even cooking.  Start cooking with vegetables that will require longer cooking periods, like root vegetables.  Then add in quick cooking vegetables last.  

Gazpacho Soup
Classic gazpacho soups are made of a pureed mixture of fresh tomatoes, sweet bell peppers, onions, celery, cucumber, bread crumbs, garlic, olive oil, vinegar and sometimes lemon juice.  The soup is usually served cold, and is best the day it is made, rather than sitting overnight.  This soup can be served chunky or smooth, but is thickened with bread or bred crumbs.  

Fruit Soup
These soups are generally made of pureed fruit.  The recipes call for a variety of fruits for flavor.  Although these coups may be served for dessert, they can also be a main course, or side dish.  

Chowders
Chowders are made from the household staples and full of thick chunky meats and vegetables.  The most famous chowder is New England Clam Chowder.  Along with the chunks of meat and vegetables, this soup is thicken with bread, potatoes, milk or cream.  

Meat Based Soups
Meat based soups are an economical way to use tough cuts of meat, as well as a variety of vegetables, legumes or dry beans.  Due to the meat and dry beans or legumes, this soups may require a long simmering time.  The simmer will give everything plenty of cooking time, as well as blend favors.  These soups are generally served as a meal, along with a sandwich or just crackers or cornbread.  

Storing Soup Safety
All soups should be stored in the refrigerator in a sealed container. Soup must be cooled, or placed in shallow containers to be refrigerated.  Placing soup in s large container while it is still hot, will not allow the soup to cool thoroughly, and create spoilage in the center of the container. 

To cool soup:
1.  Place soup pot in a basin of cold ice water.  Stir soup until cooled, replacing ice and cool water as necessary.  Once cooled, transfer soup to a storage container and place the refrigerator.  
2.  Place the soup into shallow containers, cover and place in refrigerator to cool.  Once the soup has cooled, it can be combined into one container.

Fruit Soups or those made with meat, poultry, milk or cream should be used within 3 days.  Soups made from vegetables and/or legumes should be used up within 4 days.  Some soups can be frozen to enjoy later.  Pureed soups will hold their quality for up to 3 months.  Other soups are best used within 1 month.  

Here are some tips and tricks to tryout next time to make your favorite soup.  
Cold soups should be served in chilled dishes

To reduce the fat content, make the soup the day before, chill and scrape off the fat that rises to the top

 If your hot soup ends up slightly salty, add a whole, peeled potato to the soup and simmer for about 15 minutes to absorb salt. Remove the potato and serve.

 Be aware that herbs will have a more intense flavor if added at the end of the long cooking process.

Fresh ingredients are best, but some canned or frozen vegetables will work well, such as peas, green beans and corn.

Broccoli and Ham Soup
2 Tablespoons salad oil
2-3 cloves garlic, minced
1 cup finely cut ham
2 cups chicken broth
1 5-ounce can evaporated milk
1 cup water
½ teaspoon nutmeg
½ black pepper
½ cup macaroni or noodles
2 cups (8-ounces) cheese, grated (Cheddar, Monterrey Jack, or Mozzarella)          
1 cup tomatoes
1 10-ounce package chopped broccoli or 2 cups fresh chopped broccoli
 
Place salad oil in large saucepan.  Add minced garlic and cook on low heat until soft is soft.  Add chopped ham, chicken broth, condensed milk, water, seasonings and macaroni or noodles.  Cook till pasta is done, about 15 minutes.  Add cheese, tomatoes, and broccoli.  Cook 10 minutes longer, stirring to mix thoroughly.  Serve to 6 happy people.

Super Quick Minestrone 
1 cup (4 ounces) small pasta 
Extra-virgin olive oil
6 cups chicken stock
1/4 pound pancetta, cut into 3 pieces
6 medium garlic cloves, each cut in 1/2 lengthwise
2 cups finely chopped yellow onions
1 cup small-diced celery
1 cup small-diced carrots
1 tablespoon finely chopped rosemary
1 (14-ounce) can cannellini beans, drained and rinsed
1 (14 1/2-ounce) can diced tomatoes
4 cups small-diced zucchini (green/yellow)
2 cups small-diced, peeled russet potatoes
Salt and freshly ground black pepper
1 cup freshly grated Parmesan
 Bring a large pot of salted water to a boil over high heat. Add the pasta and cook according to package directions. Drain and transfer the pasta to a baking sheet. Toss the pasta with a little olive oil to prevent sticking. In a large saucepan over medium heat, warm the chicken stock.
In another large saucepan over high heat, heat 1/4 cup oil. When the oil is hot but not smoking, add the pancetta and cook until it begins to brown, 3 to 4 minutes, turning occasionally. Add the garlic and cook until it begins to brown, about 1 minute, stirring occasionally. Lower the heat to medium and add the onions, celery, and carrots. Cook until the vegetables are soft, 8 to 10 minutes, stirring occasionally to prevent browning. Add the chopped herbs. Raise the heat to high. Add the beans, tomatoes, zucchini, and potatoes. Add the chicken stock and bring to a boil. Then bring it down to a simmer and cook until the potatoes are tender, 12 to 15 minutes, skimming any foam off the top of the soup. Season generously with pepper. Add salt, to taste. Just a few minutes before serving, add the cooked pasta. Serve warm with Parmesan and olive oil passed at the table.