Okay, here's a detailed recipe for a delicious and heart-healthy homemade pizza, incorporating Italian and international flavors. I've included estimated nutritional information per serving (please note this is an estimate and can vary based on specific ingredient brands and portion sizes).
**Cuisine Type:** Italian and International
**Dietary Preferences:** Heart-Healthy
**Estimated Nutritional Information (per slice, assuming 8 slices per pizza):**
* **Calories:** 280-350
* **Protein:** 15-20g
* **Carbohydrates:** 30-40g
* **Fat:** 8-12g (primarily healthy fats)
**Yields:** 8 servings (slices)
**Prep Time:** 45 minutes (includes dough resting time)
**Cook Time:** 15-20 minutes
**Ingredients:**
**For the Dough (Whole Wheat & Olive Oil Based):**
* 1 cup (240ml) lukewarm water (105-115°F / 40-46°C)
* 1 teaspoon honey or maple syrup (to activate yeast)
* 2 teaspoons (7g) active dry yeast
* 1 tablespoon extra virgin olive oil, plus more for drizzling
* 1 1/2 cups (180g) whole wheat flour
* 1 cup (120g) all-purpose flour (can substitute with more whole wheat, but the texture will be denser)
* 1 teaspoon sea salt
**For the Sauce (Homemade Tomato & Herb):**
* 1 tablespoon extra virgin olive oil
* 2 cloves garlic, minced
* 1 (28 ounce / 794g) can crushed tomatoes (no salt added)
* 1 tablespoon tomato paste
* 1 teaspoon dried oregano
* 1/2 teaspoon dried basil
* 1/4 teaspoon red pepper flakes (optional, for a little heat)
* 1/4 teaspoon sea salt
* 1/4 teaspoon black pepper
* 1 tablespoon chopped fresh basil (for garnish)
**For the Toppings (Heart-Healthy Options - Choose your favorites!):**
* **Cheese:**
* 1 cup (113g) part-skim mozzarella cheese, shredded
* 1/4 cup (28g) grated Parmesan cheese (optional, for flavor)
* **Vegetables (Italian):**
* 1/2 cup sliced bell peppers (red, yellow, or orange)
* 1/2 cup sliced red onion
* 1/2 cup sliced mushrooms
* 1/4 cup black olives, sliced
* 1/4 cup artichoke hearts, quartered
* **Vegetables (International):**
* 1/2 cup broccoli florets, lightly steamed
* 1/2 cup sun-dried tomatoes
* 1/4 cup Kalamata olives, sliced
* 1/4 cup roasted red peppers, sliced
* 1/4 cup fresh spinach leaves
* **Protein (Lean Options):**
* 4 ounces (113g) grilled chicken breast, thinly sliced
* 4 ounces (113g) cooked Italian turkey sausage, crumbled (low-sodium)
* 4 ounces (113g) smoked salmon, thinly sliced (added after baking)
**Equipment:**
* Large mixing bowl
* Measuring cups and spoons
* Baking sheet or pizza stone
* Parchment paper (optional, for easier cleanup)
* Pizza cutter or large knife
**Instructions:**
**Part 1: Making the Dough**
1. **Activate the Yeast:** In a large mixing bowl, combine the lukewarm water and honey (or maple syrup). Sprinkle the yeast over the water and let it stand for 5-10 minutes, until foamy. This indicates the yeast is active.
2. **Add Olive Oil and Flour:** Add the olive oil to the yeast mixture. Gradually add the whole wheat flour and all-purpose flour, mixing with a wooden spoon or your hands until a shaggy dough forms. Add the salt.
3. **Knead the Dough:** Turn the dough out onto a lightly floured surface. Knead for 8-10 minutes, until the dough is smooth and elastic. If the dough is too sticky, add a little more flour, one tablespoon at a time.
4. **First Rise:** Place the dough in a lightly oiled bowl, turning to coat. Cover with a clean kitchen towel or plastic wrap. Let rise in a warm place for 30 minutes or until doubled in size.
5. **Preheat Oven:** Preheat your oven to 450°F (232°C) with a baking sheet or pizza stone inside (if using) for at least 30 minutes.
**Part 2: Making the Sauce**
1. **Sauté Garlic:** Heat the olive oil in a medium saucepan over medium heat. Add the minced garlic and cook for 1-2 minutes, until fragrant, being careful not to burn it.
2. **Add Tomatoes and Seasonings:** Add the crushed tomatoes, tomato paste, oregano, basil, red pepper flakes (if using), salt, and pepper to the saucepan.
3. **Simmer the Sauce:** Bring the sauce to a simmer, then reduce the heat to low and simmer for 15-20 minutes, stirring occasionally, until slightly thickened.
4. **Cool Slightly:** Remove the sauce from the heat and let it cool slightly.
**Part 3: Assembling and Baking the Pizza**
1. **Punch Down the Dough:** Punch down the risen dough to release the air. Turn it out onto a lightly floured surface.
2. **Shape the Dough:** Roll out the dough to your desired thickness (about 12-14 inches in diameter) or shape it by hand. You can make one large pizza or divide the dough into smaller individual pizzas.
3. **Transfer to Baking Sheet:** If using a baking sheet, lightly grease it or line it with parchment paper. Carefully transfer the pizza dough to the prepared baking sheet. If using a pizza stone, you can assemble the pizza on parchment paper and then slide it onto the hot stone.
4. **Add the Sauce:** Spread the tomato sauce evenly over the pizza dough, leaving a small border for the crust.
5. **Add the Cheese:** Sprinkle the mozzarella cheese evenly over the sauce, followed by the Parmesan cheese (if using).
6. **Add the Toppings:** Arrange your desired toppings over the cheese. Be careful not to overload the pizza, as this can make it soggy.
7. **Bake the Pizza:** Carefully transfer the pizza to the preheated oven (or slide it onto the hot pizza stone). Bake for 15-20 minutes, or until the crust is golden brown and the cheese is melted and bubbly.
8. **Add Fresh Toppings (Optional):** If using smoked salmon or fresh spinach, add it after the pizza comes out of the oven.
9. **Garnish and Serve:** Garnish with fresh basil, slice, and serve immediately.
**Serving Suggestions:**
* Serve with a side salad of mixed greens with a light vinaigrette.
* Pair with a glass of red wine (such as Chianti or Pinot Noir) or sparkling water with lemon.
* For a heartier meal, serve with a side of roasted vegetables.
* Make individual pizzas and let everyone customize their own toppings.
**Tips for a Heart-Healthy Pizza:**
* **Use whole wheat flour:** This adds fiber and nutrients.
* **Go light on the cheese:** Use part-skim mozzarella and a small amount of Parmesan for flavor.
* **Load up on vegetables:** Vegetables are packed with vitamins, minerals, and antioxidants.
* **Choose lean protein:** Grilled chicken, turkey sausage, or smoked salmon are good options.
* **Limit sodium:** Use no-salt-added canned tomatoes and low-sodium sausage.
* **Use healthy fats:** Olive oil is a heart-healthy fat.
* **Control portion sizes:** Enjoy a slice or two as part of a balanced meal.
Enjoy your delicious and heart-healthy homemade pizza! Let me know if you have any other questions.
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