A recipe for a low-carb, low-fat, and heart-healthy pizza crust dough. It utilizes a blend of alternative flours to minimize carbs and maximize fiber and nutrients.
Cuisine Type: International (Adaptable)
Dietary Preferences: Low-Carb, Low-Fat, Heart-Healthy, Gluten-Free (if using certified gluten-free oat fiber)
Yields: 2 medium (10-12 inch) pizza crusts
Prep time: 20 minutes
Rise time: 60-90 minutes
Cook time: 15-20 minutes
Oven Temperature: 425°F (220°C)
Estimated Nutritional Information (per serving, 1/2 crust, approximate):
* Calories: 250-300
* Protein: 15-20g
* Carbohydrates: 20-25g (Net carbs: 10-15g, depending on fiber content of ingredients)
* Fat: 5-8g
* Fiber: 10-15g (Excellent source of fiber!)
Note: These values are estimates and can vary based on specific ingredient brands and portion sizes. Always calculate based on the specific products you use.
Ingredients:
* 1 cup Almond Flour, blanched (fine grind)
* 1/2 cup Oat Fiber (not oat flour)
* 1/4 cup Coconut Flour
* 2 teaspoons Psyllium Husk Powder (not whole husks)
* 1 teaspoon Baking Powder
* 1/2 teaspoon Garlic Powder
* 1/2 teaspoon Italian Herb Blend (oregano, basil, thyme, rosemary)
* 1/2 teaspoon Salt
* 1 cup Warm Water (105-115°F / 40-46°C)
* 1 tablespoon Olive Oil (plus extra for greasing)
* 1 packet (2 1/4 teaspoons) Active Dry Yeast
* 1 tablespoon Apple Cider Vinegar
Equipment:
* Large Mixing Bowl
* Measuring Cups and Spoons
* Baking Sheet(s)
* Parchment Paper
* Rolling Pin (optional, can also press with hands)
Instructions:
Part 1: Activating the Yeast & Preparing the Dough
1. Activate the Yeast: In a small bowl, combine the warm water and active dry yeast. Let it sit for 5-10 minutes until foamy. This indicates the yeast is alive and active.
2. Combine Dry Ingredients: In the large mixing bowl, whisk together the almond flour, oat fiber, coconut flour, psyllium husk powder, baking powder, garlic powder, Italian herb blend, and salt. Make sure there are no clumps.
3. Add Wet Ingredients: Once the yeast is foamy, add the olive oil and apple cider vinegar to the yeast mixture. Then, pour the wet ingredients into the bowl with the dry ingredients.
4. Mix the Dough: Use a sturdy spoon or your hands to mix the ingredients until a dough forms. It will be sticky at first, but as the psyllium husk absorbs the liquid, it will become more manageable.
5. Knead (Briefly): Turn the dough out onto a lightly oiled surface. Knead the dough for 2-3 minutes. It should be relatively smooth and elastic. If it's too sticky, add a tiny amount of almond flour, a teaspoon at a time. Be careful not to add too much, or the crust will become dry.
6. First Rise: Place the dough back in the mixing bowl, cover it with a clean kitchen towel or plastic wrap, and let it rise in a warm place for 60-90 minutes. The dough will not double in size like traditional pizza dough, but it should puff up slightly.
Part 2: Shaping and Baking the Pizza Crust
1. Preheat Oven: Preheat your oven to 425°F (220°C). Place a baking stone or pizza stone in the oven while it preheats for a crispier crust (optional).
2. Divide the Dough: Divide the dough in half.
3. Shape the Crusts: On a piece of parchment paper, lightly oiled, place one portion of the dough. Use your hands or a rolling pin to flatten and shape the dough into a 10-12 inch circle or desired shape. The crust will be thinner than a traditional pizza crust. Repeat with the second portion of dough.
4. Dock the Crust: Use a fork to dock (poke holes in) the crust all over. This will prevent it from puffing up too much during baking.
5. Pre-Bake the Crusts: Carefully transfer the parchment paper with the crust to a baking sheet (or directly onto the preheated baking stone). Bake for 10-12 minutes, or until the crust is lightly golden brown and firm to the touch.
6. Add Toppings: Remove the pre-baked crusts from the oven. Now it's time to add your favorite heart-healthy toppings!
* Sauce: Use a low-sodium tomato sauce or a homemade sauce with no added sugar.
* Cheese: Opt for part-skim mozzarella, ricotta, or goat cheese in moderation.
* Vegetables: Load up on vegetables like spinach, bell peppers, onions, mushrooms, zucchini, and tomatoes.
* Protein: Use lean protein sources like grilled chicken, turkey, or plant-based alternatives.
7. Bake Again: Return the topped pizzas to the oven and bake for another 5-8 minutes, or until the cheese is melted and bubbly and the toppings are heated through.
Part 3: Serving & Storage
1. Cool Slightly: Let the pizzas cool for a few minutes before slicing.
2. Slice and Serve: Slice the pizzas into wedges and serve immediately.
3. Serving Suggestions:
* Serve with a side salad for a complete meal.
* Drizzle with a small amount of extra virgin olive oil after baking.
* Sprinkle with fresh herbs like basil or oregano.
4. Storage: Leftover pizza can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.
Tips for Success:
* Psyllium Husk is Key: Do not skip the psyllium husk powder. It acts as a binder and helps create a dough-like texture.
* Don't Overbake: Overbaking will result in a dry, brittle crust.
* Adjust Flour Ratios: If you find the crust too dense, try slightly increasing the almond flour and decreasing the coconut flour.
* Experiment with Toppings: Get creative with your toppings to keep it interesting!
* Use a Pizza Stone: A pizza stone will help create a crispier crust.
Enjoy your delicious and heart-healthy pizza!
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