In a recent study published by the Journal of Pediatrics, pizza gets slammed for contributing excess calories, fat, and sodium to kids’ and teens diets. And it’s ubiquitous: on any given day, one in five kids and one in four teens ate pizza for a meal or a snack.
So how should we handle our pizza problem? We all love it, and realistically we’re not going to stop eating it. So here are some ideas for how to redeem pizza in our lives and make it a much healthier option. (By the way, many public schools are trying to incorporate some of these ideas on their menus). Also, keep in mind the mantra, it’s always better to make your own than to order out. And it’s not as hard as you think!
Here are some general tips, followed by specific recipes your family can try. Enjoy!
- Use less mozzarella cheese overall and use a lower fat alternative like part-skim. mozzarella. To cut back on the calories and fat even further, try parmesan cheese, which has a ton of flavor!
- Use an alternative crust such as whole wheat. For less calories, use pita bread or a tortilla, which make a nice small personalized size pizza, great for an after-school snack. For even less calories, you can make a “low carb” crust out of chopped cauliflower. See the recipe below.
- Don’t have any crust. You can place your toppings right on top of grilled eggplant slices.
- Use a low sodium pizza sauce, or even better, make your own sauce so there’s no added sugar and salt. You can simply use crushed or pureed canned tomatoes and add your own seasonings such as garlic, onion powder and oregano.
- Top your pizza with lots of vegetables. If your child doesn’t want any of the “green stuff”, try eggplant, mushrooms, onions, or even peppers, beets, zucchini, or artichoke.
- And when you do order take out, don’t hesitate to ask for healthier alternatives such as a whole wheat crust, a thin crust, less cheese, and more veggies. Many pizzerias already offer these alternatives on their menu, so be sure to check before you order!
Scrumptious Chicken Pita Pizza (makes 4 pizzas)
- 1 cup low sodium pizza sauce or homemade sauce
- 1 cup grilled boneless, skinless chicken breast, diced (about 2 small breasts)
- 1 cup broccoli, rinsed chopped and cooked (easiest to microwave frozen chopped broccoli florets)
- 2 Tablespoons grated reduced fat parmesan cheese
- 1 Tablespoon fresh basil, rinse, dried and chopped (or 1 teaspoon dried)
- 4 (61/2-inch) whole-wheat pitas
Instructions:
- Preheat oven or toaster oven to 450 degrees F.
- For each pizza, spread 1/4 cup tomato sauce on a pita and top with 1/4 cup chicken, 1/4 cup broccoli, 1/2 tablespoon parmesan cheese, and 1/4 tablespoon chopped basil.
- Place pitas on a nonstick baking sheet and bake for about 5-8 minutes until golden brown and chicken is heated through. Serve immediately.
Perfect Cauliflower Pizza Crust
- 4 cups raw cauliflower rice (about one medium head)
- 1 egg, beaten
- ⅓ cup soft goat cheese (chevre)
- 1 teaspoon dried oregano
- pinch of salt
Instructions
- Preheat your oven to 400F.
- To make the cauliflower rice, pulse batches of raw cauliflower florets in a food processor, until a rice-like texture is achieved.
- Fill a large pot with about an inch of water, and bring it to a boil. Add the “rice” and cover; let it cook for about 4-5 minutes. Drain into a fine-mesh strainer.
- THIS IS THE SECRET: Once you’ve strained the rice, transfer it to a clean, thin dishtowel. Wrap up the steamed rice in the dishtowel, twist it up, then SQUEEZE all the excess moisture out! It’s amazing how much extra liquid will be released, which will leave you with a nice and dry pizza crust.
- In a large bowl, mix up your strained rice, beaten egg, goat cheese, and spices. (Don’t be afraid to use your hands! You want it very well mixed.) It won’t be like any pizza dough you’ve ever worked with, but don’t worry– it’ll hold together!
- Press the dough out onto a baking sheet lined with parchment paper. (It’s important that it’s lined with parchment paper, or it will stick.) Keep the dough about ⅓” thick, and make the edges a little higher for a “crust” effect, if you like.
- Bake for 35-40 minutes at 400F. The crust should be firm, and golden brown when finished.
- Now’s the time to add all your favorites– sauce, cheese, and any other toppings you like. Return the pizza to the 400F oven, and bake an additional 5-10 minutes, just until the cheese is hot and bubbly.
- Slice and serve immediately!
Cauliflower Pizza Crust recipe care of detoxinista.com.
