Lea County Extension Office

 

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