HealthiFood: Whole Wheat Pizza Dough

Friday, April 1, 2011

Whole Wheat Pizza Dough

Image from Microsoft clip art.

The olive oil and honey in this dough make a really nice flavor. One recipe makes 2 lbs. of dough, which is enough for two 14" pizzas. I like to use one half of the dough and freeze the other for a quick pizza later. I've written the instructions below to make it by hand, but the recipe is also bread machine ready (just follow your manufacture's directions) or you could mix and knead in a stand mixer. This recipe originates from Breadman, but my alterations save you 50 calories and 1 gram of fat and add 5.5 grams of fiber and 1.5 grams of protein per serving (or quarter of a pizza).

Whole Wheat Pizza Dough

Dissolve together:
1 1/2 c warm water
2 tsp honey
2 tsp yeast

Add:
2 tsp salt
1 T ground flax seed meal
1 T olive oil

Add and knead until smooth and elastic:
4 c whole wheat flour

If you're in a hurry, you can use this dough for pizza right away. However, the more you let it rise (up to two times before rolling out), the softer it will be. When ready, roll out dough and top with tomato sauce, cheese, and whatever else you like. Bake on the top rack of your oven for about 20 minutes (until cheese is slightly golden) at 400 degrees.

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The HealthiFood Program: One to Four

1. Lower Fat
Most recipes can be adapted to cut the fat in half through substitution (of things like ground flax seed meal, applesauce, etc.) or elimination. Another easy way to lower fat is to cook with lower fat options, like low or nonfat milk products. Usually you can't tell the difference when it's cooked in, and you can save A LOT of calories and fat grams.

2. Better Fat Choices
We all know that nonfat isn't usually that good. Instead of eliminating all the fat and richness from recipes, the HealthiFood Program aims to replaces bad fats with better fats. HealthiFood uses olive oil, canola oil, ground flax seed meal, and naturally-occurring fats as much as possible to reduce hydrogenated and saturated fat content as much as possible.

3. High Fiber and Protein
Fiber is essential to good health, especially in the long run. The HealthiFood Program increases whole grains and fiber content by using whole wheat flour, oat flour, yellow corn meal, and ground flax seed meal. These substitutions also add protein.

4. More Vegetables
Using vegetable puree addition techniques of the Sneaky Chef and Jessica Seinfeld, the HealthiFood Program enriches recipes with vitamins and more fiber while lowering the calorie content per serving.

No Gimmicks

Sometimes the Nutrition Facts I provide may surprise you. This is because I usually post how much of a dish I actually eat. If you wanted tone-downed, unrealistic serving sizes to make all recipes look diet, this isn't the place. However, usually the serving size given will be for your whole meal, such as 1/9th of a 9x9 lasagna or 1/4th of a round of Rosemary bread. If you aren't in a habit of understanding serving sizes, start here and now, and definitely apply it to the packaged foods you eat.