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Completely You: Food
Better Nutrition: 6 healthy Pizza Recipes
By Jen Reeder for totally You
Pizza is delicious, though not always kind to your waist — or your ticker. After all, cheese is the number-one source of artery-clogging saturated fat in the American diet. as well as if you stack on pepperoni as well as sausage, you’re checking out 400 calories per slice. Still, pizza doesn’t have to be a diet plan disaster, states renal dietitian expert as well as expert Susan Weil Ernst, RD, CSR of Scottsdale, Ariz. “It’s crucial to include comfort-type foods in your diet plan so you don’t feel deprived,” she says.
Homemade pies can have lots of nutritional value if you’re ready to go beyond the normal meat-lover toppings. In fact, according to Tad Brown, pizzaiolo as well as owner of terminated Up Pizzeria in Durango, Co., unprocessed, whole foods as well as fresh components are the backbone of standard Naples-style pizza.
Here are six healthier pizza recipes that you can sink your teeth into, guilt-free. But, first, a few policies to bake by:
To cut down on fat intake, Ernst suggests utilizing a moderate amount (roughly 1/4 cup) of low-fat or nonfat cheese, which has calcium to enhance teeth as well as bones, as well as protein to fill you up. Go heavy on vitamin – as well as phytonutrient – rich vegetables. Lean meats like low-sodium turkey sausage or grilled poultry will keep carnivores delighted without the salt as well as saturated fat.
Look for whole-wheat or gluten-free crusts in your supermarket’s freezer section. If you’re short on time, utilize whole-grain pita bread, tortillas, or even a portobello mushroom as the crust, Ernst says.
Lemon Rucola: top your crust with tomato sauce (Brown makes his own utilizing only San Marzano tomatoes, a bit salt as well as fresh basil), as well as fresh mozzarella cheese. The higher high quality the cheese, the a lot more flavor it’s going to have, so you don’t have to utilize as much of it (and hydrogenated oils won’t pool on top). Bake at 350°F up until the cheese starts to melt at the edges (about 15 minutes). top with arugula, fresh lemon juice, cracked pepper as well as a touch of shaved parmesan. serve immediately.
Bianca Prosciutto: instead of cream sauce, this white pizza utilizes heart-healthy additional virgin olive oil; its monounsaturated oil may assist minimize the danger of heart disease. Drizzle less than a tablespoon of oil over your dough, then top with fresh mozzarella as well as bake at 350 up until the cheese starts to melt at the edges. top with arugula, fresh chopped tomato as well as less than an ounce of prosciutto (about two paper-thin 8-inch strips). since prosciutto can be high in salt, we suggest utilizing it sparingly. Luckily, a bit goes a long way, as well as it still has less saturated fat than other normal meat toppings.
Santa Barbara Style: Evelyn Jacob, co-author of The Schwarzbein principle Vegetarian Cookbook, suggests this flavorful pesto as well as poblano pizza. First, make the pesto sauce by blending 2 cups of packed fresh sorrel leaves or spinach, ½ cup loosely packed fresh basil, 3 Tb. lightly toasted want nuts or walnuts, 1/3 cup pure-pressed additional virgin olive oil, 2 garlic cloves as well as salt as well as pepper in a food processor. spread over the crust, then top with caramelized onions, sauteed mushrooms, zucchini, roasted poblano chiles as well as goat cheese. Bake at 350°F for about 15 to 20 minutes, up until cheese is browned on top as well as crust is crispy. top with lightly toasted want nuts.
To make roasted poblanos: With tongs, hold the pepper over a burning flame, such as your stovetop or grill. turn the chiles on a regular basis to make sure that all sides get evenly blackened. eliminate from warm as well as put in a bowl with a lid to enable the heavy steam to permeate the peppers. put on rubber gloves as well as peel the thin nearly transparent looking skin, discarding the seeds. Do not hold under water to peel considering that that dissipates much of the smoked flavor of the chiles. slice as desired.
Mediterranean: A Mediterranean diet plan is high in plant foods as well as monounsaturated fats as well as may assist stop cancer, diabetes as well as heart disease. For Jacob’s Mediterranean pizza, peel an eggplant (a source of heart-healthy fiber) as well as slice, brushingHer iki taraf da biraz zeytinyağı ile yanı sıra 350 ° F’de yumuşayana kadar yaklaşık 20 dakika kadar pişirin, bir kez dönün. küpleri kesin. Domates sosu, patlıcan, doğranmış kalamata zeytinleri, enginar kalpleri ve rendelenmiş Manchego ve Pecorino peynirleri ile üst kabuk. Peynir kahverengilerine kadar 15 ila 20 dakika boyunca 350 ° F’de pişirin.
Southwest Pizza: Jacob, et severler için bu harika ve baharatlı turta önerir.
1/4 fincan barbekü sosu (tercihen mısır şurubu yerine agav veya organik kamış şekeri ile yapılmış), rendelenmiş kavrulmuş tavuk, karamelize soğan ve peynir seçeneğiniz. Peynir kızarana kadar 15 ila 20 dakika boyunca 350 ° F’de pişirin. Taze doğranmış maydanoz serpin.
Tatlı Pizza: Ernst States Fruit, en sevdiği ve sık sık gören, sağlıklı pizza soslarından biridir. Yaklaşık 1 çorba kaşığı bitter çikolata (en az yüzde 70 kakao, bu nedenle kolesterolün kan damarlarında toplanmasını engelleyen flavonoid adı verilen güçlü antioksidanlarla doludur), yağsız krem peynir ile yayılır, sonra cevap ve taze meyvelerle doldurulur. . 10 dakika boyunca 325 ° F’de pişirin. Çok eğimli iseniz, kalp hastalığını durdurabilecek antioksidanlara sahip bir bardak kırmızı şarapla eşleştirin (hatırlayın: ılımlılık!). Buon iştah!
Ayrıca, bölgenizdeki pizza sevkiyat seçimlerini incelediğinizden emin olun, sağlık ve sağlıklı yaşam alternatifleri olabilir!
İlgili Hidrasyon: Sadece yaz ayı sıcak dalga için çok önemli değil- sindiriminize de yardımcı olabilir
Jen Reeder, serbest gazeteci ve pizza fanatiğidir. ABD, Avustralya ve Tayvan’da yayınlar için kapsamlı bir şekilde yazdı ve Shape, West Hawaii Today, Louisiana Cookin’in dergisi ve Healthypet.com dahil olmak üzere çeşitli kredi puanlarına sahip. Deneyim Kılavuzu: Hawaii The Big Island’ın ortak yazarıdır.
Bu gönderiyi beğendiyseniz, bu hikayelerden zevk alabilirsiniz.
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Bu yazıya bağlantı: daha iyi beslenme: 6 sağlıklı pizza tarifleri
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