Posted on May 09, 2012 by Jenny Cromack
Here I am again, with some more tasty treats for you, and by that I mean healthy meals packed with great nutrients and vitamins not Haribo.
Everyone is still obsessed with take away food, the problem is most takeaways in a bid to increase profit margins compensate on quality for profit.
This means cheap oils, cheap grains, and poor cuts of meat or poultry. You wouldn’t put knock off petrol in your car if you knew down the line it was going to cause problem, so why put knock of rubbish in your body – something that’s more important than a car.
This week I have compiled a series of healthy pizza recipes
- During the first two pages there are recipes for a whole meal pizza base and three different tomato sauce recipes. You can now make your own and add your favorite toppings, things like lean bacon, mushrooms, onions, brocoli etc. Just keep it healthy
- Following the do it yourself pizza there are a series of standard pizza recipes, if like me you have zero flair in the kitchen
Pizzas are a great way of getting a good combination of complex carbs, essential proteins and a whole variety of nutrients.
Action packed food!
Keep it clean and healthy and you will reach your goals in no time. Every bad decision is just adding the amount of time its going to take.
Healthy Homemade Pizzas
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The Pizza Base (Makes 2 pizzas) |
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Here is the base apply the other topping to this base for excellent healthy pizzas packed with good fats and proteins |
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INGREDIENTS |
PREPARATION |
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Pizza Base-In a bowl: 500g Wholemeal 25g Butter 2 tsp Salt In a Jug: 13g Dried Yeast/25g Fresh Yeast 250ml Tepid (luke warm) water |
Pre-heat the oven to gas mark 7/220C Measure tepid water in a jug, and add the fresh/dried yeast, stir briskly with a fork to fully disolve. Mix the flour and salt in a mixing bowl, rub in margerine/butter. Add the yeast liquid and mix to a soft elastic dough, add more tepid water if necassary. Kneed thoroughly for 5 minutes until smooth and warm. This is a double batch and half can be frozen at this stage for use later, or leave in a bowl until you are ready to use later. Cover dough with oiled polythene and put to rise somewhere warm, but NOT hot, until dough has doubled in size. E.g. airing cupboard. Get the dough out and roll out into a large circle and place on a well greased baking tray. |
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The sauces |
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Simply pick the sauce to preference, and mix the ingredients its that simple |
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Sauce |
Ingredients |
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Sweet tomato |
1 small (6oz) can tomato paste 2 cloves garlic, minced 1/2 tsp ground pepper 3/4 tsp Italian seasoning 1/4 tsp dried oregano, or 1 TBS fresh basil, finely chopped. 1/8 tsp salt or salt substitute
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Savoury tomato basil |
1 small (8oz) can tomato sauce 1 small Roma tomato, diced (optional) 3 cloves garlic, minced 1/2 tsp ground pepper 3/4 tsp Italian seasoning 1 tsp dried basil or 1 TBS fresh basil, chopped 1/4 tsp salt or salt substitute
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Sweet ‘n Savory Tomato |
1 small (6oz) can tomato paste 1 small (8oz) can tomato sauce 4 cloves garlic, minced 1 tsp ground pepper 3/4 tsp Italian seasoning 1/2 tsp oregano 1/4 tsp salt or salt substitute |
Standard Pizza Recipes
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Pizza margherita |
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Makes 2 pizzas, serves 4 431 kcalories, protein 19g, carbohydrate 59g, fat 15 g, saturated fat 7g, fibre 3g, sugar 2g, salt 1.87 g |
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Ingredients |
Preparation |
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Base: 300g strong bread flour 1 tsp instant yeast (from a sachet or a tub) 1 tsp salt 1 tbsp olive oil |
Make the base: Put the flour into a large bowl, then stir in the yeast and salt. Make a well, pour in 200ml warm water and the olive oil and bring together with a wooden spoon until you have a soft, fairly wet dough. Turn onto a lightly floured surface and knead for 5 mins until smooth. Cover with a tea towel and set aside. You can leave the dough to rise if you like, but it’s not essential for a thin crust. Make the sauce: Mix the passata, basil and crushed garlic together, then season to taste. Leave to stand at room temperature while you get on with shaping the base. Roll out the dough: If you’ve let the dough rise, give it a quick knead, then split into two balls. On a floured surface, roll out the dough into large rounds, about 25cm across, using a rolling pin. The dough needs to be very thin as it will rise in the oven. Lift the rounds onto two floured baking sheets. Top and bake: Heat oven to 240C/fan 220C /gas 8. Put another baking sheet or an upturned baking tray in the oven on the top shelf. Smooth sauce over bases with the back of a spoon. Scatter with cheese and tomatoes, drizzle with olive oil and season. Put one pizza, still on its baking sheet, on top of the preheated sheet or tray. Bake for 8-10 mins until crisp. Serve with a little more olive oil, and basil leaves if using. Repeat step for remaining pizza. |
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Sauce: 100ml passata handful fresh basil or 1 tsp dried 1 garlic clove , crushed |
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Topping: 125g ball mozzarella , sliced handful grated or shaved parmesan handful cherry tomatoes , halved |
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Super healthy Pizza |
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Serves-2 479 kcalories, protein 19g, carbohydrate 78g, fat 13 g, saturated fat 3g, fibre 10g, sugar 9g, salt 1.43 g |
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| Ingredients | Preparation |
| 100g each strong white and strong wholewheat flour
1 tsp or 7g sachet easy-blend dried yeast 125ml warm water |
Mix the flours and yeast with a pinch of salt in a food processor fitted with a dough blade. Pour in the water and mix to a soft dough, then work for 1 min. Remove the dough and roll out on a lightly floured surface to a round about 30cm across. Lift onto an oiled baking sheet.
Spread the canned tomatoes over the dough to within 2cm of the edges. Arrange the cherry tomatoes and courgettes over the top, then scatter with the mozzarella. Mix the capers, olives and garlic, then scatter over the top. Drizzle evenly with the oil. Leave to rise for 20 mins. Heat oven to 240C/ fan 220C/gas 9 or the highest setting. Bake the pizza for 10-12 mins until crisp and golden around the edges. Scatter with the parsley to serve. |
| 200g can chopped tomatoes , juice drained
handful cherry tomatoes , halved 1 large courgette , thinly sliced using a peeler 25g mozzarella , torn into pieces 1 tsp capers in brine, drained 8 green olives , roughly chopped 1 garlic clove , finely chopped 1 tbsp olive oil 2 tbsp chopped parsley |
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Skinny pizza with prosciutto, mozzarella and leaves |
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Serves 2 341 kcalories, protein 23.1g, carbohydrate 32.3g, fat 14.2 g, saturated fat 6.1g, fibre 2.8g, salt 2.1 g |
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Ingredients |
Preparation |
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2 large flour tortillas or wraps 4 slices prosciutto , torn into strips 125g ball light mozzarella , drained and sliced 50g baby salad leaves ½ tsp balsamic ½ tsp olive oil |
Put all the sauce ingredients in a small pan, season well and simmer for 10-12 minutes until thickened. Blend until smooth. Put the tortillas on baking sheets and spread with the sauce. Add the prosciutto and mozzarella. Season. Grill for 2 minutes until the cheese has melted. Top with salad and drizzle with the balsamic and olive oil. |
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2 large ripe tomatoes , roughly chopped ½ onion , finely chopped 2 garlic cloves , crushed ½ tsp dried chilli flakes ½ tsp golden caster sugar a pinch dried oregano |
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Frying pan pizza |
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Serves 4 331 kcalories, protein 10g, carbohydrate 49g, fat 12 g, saturated fat 4g, fibre 3g, sugar 6g, salt 0.89 g |
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Ingredients |
Preparation |
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1 yellow pepper , deseeded and cut into chunks 1 courgette , thickly sliced 1 red onion , cut into wedges 225g self-raising flour 2 tbsp olive oil , plus 1 tsp 5 tbsp fresh tomato pasta sauce 50g cheddar , grated |
Heat oven to 220C/fan 200C/gas 7. Place the pepper, courgette and red onion on a large non-stick baking tray and drizzle with 1 tsp olive oil. Season well and toss to combine. Roast in the oven for 20 mins until soft and beginning to brown. Set aside. Heat the grill to medium. Season the flour well and, in a large bowl, mix with the remaining oil and 4-5 tbsp water to form a soft dough. Knead briefly, then roll out on a floured surface to a rough 20cm circle. Transfer the dough to a large ovenproof, nonstick frying pan and fry over a medium heat for 5 mins, until the underside begins to brown. Turn over and cook for a further 5 mins. Spread the tomato sauce over the base, scatter with the roasted veg, then sprinkle with cheddar. Grill the pizza for 3-4 mins until cheese has melted. Serve immediately, sliced into wedges, with a large green salad. |
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Pizza omelette |
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Serves 4; 318 kcalories, protein 21g, carbohydrate 1g, fat 26 g, saturated fat 9g, fibre 1g, sugar 1g, salt 0.97 g |
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Ingredients |
Preparation |
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8 eggs , beaten 1 tsp oregano 1 tbsp olive oil 4 tbsp tomato passata sauce (from a jar) handful of stoned black olives 85g vegetarian cheddar , grated |
Heat grill to high. Beat the eggs with the oregano and some salt and pepper. Heat the oil in a large ovenproof frying pan, then tip in the eggs. Cook over a low-ish heat for 4 mins, stirring occasionally until the eggs are practically set. Place under the grill until set and puffed up. Spread the sauce over, scatter with cheese and olives, then grill again until cheese is melted. Cut into wedges and serve with a green salad. |
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