How to Make a Healthy Pizza

Less Cheese and More Vegetables Are the Answer

Feb 7, 2009 Sapna Nayyar-Pellicane

Pizza is one other Italian dish besides pasta that is also considered American. While it is often lumped with junk food, it does not have to keep that reputation.

Pizza can be prepared at home, using whatever ingredients the cook likes. Preparing it at home means that the cook knows exactly what ingredients are going into it. Making pizza may be more work than going to one's favorite pizzeria or having it delivered but the better nutrition value is actually worth the extra work.

In its most basic form as a flatbread, pizza has a long history in the Mediterranean, according to a 2008 article, "Pizza: the Soul of Italy" on the web site, Life in Italy. Many cultures, including the Greeks and the Phoenicians, ate a flatbread made from flour and water, says the article. The dough would be cooked on a hot stone and seasoned with herbs, the article adds. The Greeks called this early version of pizza "plankuntos" and it was used basically as an edible plate for stews and broths, says the article.

Origin of the Word Pizza

The article adds that the word "pizza" is considered to be derived from the Latin word, "pinsa," which means "flatbread," although the definite origin of the word is not known. Legend has it that Roman soldiers developed a taste for the Jewish "matzoh" while stationed in Rome-occupied Palestine, says the 2008 article. The article goes on to explain that they developed a similar food when they returned home. However, a recent archaeological discovery found a preserved Bronze Age pizza in the Veneto region, according to the article. The article concludes that these early pizzas started to take on a more modern look and taste by the Middle Ages.

Pizza dough can be made from scratch or it can be purchased from a grocery store. Pizza base is also available. This original recipe uses store-bought pizza dough, and aims to use more vegetables and less cheese, thus placing it in the "healthy" cooking category.

Ingredients & Preparation Tips

• Roll out dough with a rolling pin. Dough can flattened with hands if rolling pin is not available.
• Place dough in a lightly greased pizza pan. Pre-heat oven to 450 degrees F.
• Spread pasta sauce (any kind) on dough.
• Top with a thin layer of shredded or grated cheese.
• Then layer with chopped vegetables.
• Top with a little more cheese if desired.
• The tomato sauce gives the pizza a tangy flavor and may even have pieces of tomato in it, in which case, there is no need to use fresh tomatoes.
• The cheese gives the pizza a tangy and creamy texture, and is also a good protein and calcium source.
• The vegetables enhance the nutrition value of the pizza and give it a crispy texture.

Pizza with Vegetables and Provolone Cheese

Ingredients:

• 1 medium-sized pizza base, or 2 medium-sized pieces of frozen pizza dough, thawed
• 1 cup green peppers, chopped
• 1 cup mushrooms, chopped
• 1/2 cup onions, chopped
• 1 cup Penne Vodka sauce or other tomato-based pasta sauce
• 1/4 cup provolone (or mozzarella) cheese, grated or shredded
• 1 tablespoon olive oil

Directions:

1. Lightly grease pizza pan with olive oil. Pre-heat oven to 450 degrees F.
2. Place pizza base or dough on pan. Spread pasta sauce.
3. Sprinkle with grated or shredded cheese
4. Sprinkle with chopped vegetables
5. Top with a little additional cheese if desired
6. Bake in oven until pizza gives out an aroma, is a light golden brown, and cheese is melted.
7. Serve warm with a vinaigrette-based salad.

This healthy and delicious pizza yields 4-8 servings.

The copyright of the article How to Make a Healthy Pizza in Healthy Cooking is owned by Sapna Nayyar-Pellicane. Permission to republish How to Make a Healthy Pizza in print or online must be granted by the author in writing.

Vegetable pizza is a healthy choice.

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