A nutritious and wholesome slice of pizza at home
Ingredients
• Bran bread: Use soft, crusty store-bought bread that is wrapped in plastic, not paper. Not only is it easier to cut, but when you re-bake the dry crust, it will look like cardboard. Try using one day old to make it a little firmer and not soggy.
• Pizza sauce: I usually make sauce from natural, organic sources:
• Extra Virgin Olive Oil: This type of olive oil has the most flavor, but if you have standard olive oil, it will work just as well.
• Garlic: The fresh garlic used here adds so much flavor to the sauce. If you want a milder garlic flavor, you can reduce to 1 tsp.
• Tomato paste: The key ingredient. This adds a rich, concentrated tomato flavor and really thickens the sauce.
• Crushed tomatoes: I did a side-by-side taste test and the crushed tomatoes were the clear winner.
• Dried Oregano: A key spice in pizza sauce, don't miss this herb.
• Fresh basil: Another highlight of this sauce. It really brings the flavors to life.
• Salt and pepper: As always, add to taste.
• Mozzarella: I use aged part skimmed mozzarella, but slices of fresh mozzarella would be amazing too.
• Cheddar: prefer to use fresh slices
• Olive oil: standard refined or extra virgin will work great.
• Another option is melted butter.
Preparation
1. Prepare the oven and baking sheet: Move the rack up one level and preheat the oven to 450 degrees. If necessary, line an 18-by-13-inch baking sheet with aluminum foil for easier cleanup.
2. Slicing the bread: Cut the bran bread evenly in half lengthwise to make two long portions. Cut each portion in half and place on a baking sheet.
3. Brush the bread with oil, toast lightly: Brush both sides with olive oil. Turn it upside down and bake in the preheated oven for 5 minutes.
4. Add toppings: Spread pizza sauce on each slice, sprinkle evenly with mozzarella and cheddar cheese, then finish with desired toppings.
5. Bake again: Bake in the preheated oven until the cheese is completely melted, about 10 to15 minutes. If you would like it more browned, grill for about the last 1 minute (watch carefully!).
Toppings:
• Cheeses: mozzarella (fresh or aged), cheddar.
• Cooked meat: hot peppers, chicken, sausage, roast beef, steak
• Fresh vegetables: tomatoes, peppers (pepper, banana, etc.), mushrooms, zucchini, olives, spinach, onions, sun-dried tomatoes,
• Fresh fruit: pineapple, peaches,
• Herbs
Nutritional value according to USDA
The following nutritional information is provided by the US Department of Agriculture (USDA) for one slice (110 g) of regular cheese pizza.
Calories: 300
• Fat: 10.6g
• Sodium: 660 mg
• Carbohydrates: 37.6g
• Fiber: 2.7g
• Sugars: 4.0g
• Protein: 12.4g
Carbohydrates
According to the data above, one slice of pizza contains around 35.6 grams of carbohydrates. According to the Centers for Disease Control and Prevention, a person consuming 1,800 calories per day should account for approximately 800 to 900 — 200 to 220 grams — of carbohydrates per day.
Fats
The fat in pizza comes mainly from the cheese, typically cheddar and mozzarella, both of which can be high in saturated fat and salt.
It is recommended that less than 10% of your daily calorie intake come from saturated fat. Instead, it is recommended to focus your fat intake on unsaturated fats such as omega-3 and omega-6 found in foods such as nuts, olives, fish, eggs and tofu and flaxseeds.
Protein
An average slice of pizza contains approximately 12 to 13 grams of protein.
Your daily protein intake will vary based on your gender, height, activity and calorie needs. Protein consumption is, among other things, necessary for muscle maintenance, growth and the formation of connective tissues.
Vitamins and minerals
Pizza contains trace amounts of vitamins and minerals including calcium, magnesium, phosphorus, iron and zinc, all of which are attributed to a healthy diet. Most nutrients should come from whole foods
Health benefits
Pizza can offer healthy nutrients
Choosing vegetable toppings like bell peppers, mushrooms, spinach, and broccoli can increase your daily intake of fiber and antioxidants. A high consumption of vegetables along with fruits is said to reduce mortality.7
Whole-wheat pizza with a crust provides fiber
By replacing regular pizza dough with a whole-wheat crust, you'll increase your intake of fiber, which can lower cholesterol, promote regular bowel movements, and play a role in managing your weight.
Pizza contains protein
Pizza contains protein mainly from the cheese content, along with chicken, meat or fish toppings that you can add. Protein is beneficial for maintaining lean muscle mass and optimal growth, although not all sources are created equal.
Pizza contains calcium
Thanks to the content of dairy products, pizza is a source of calcium, which, among other things, is necessary for the body to build and maintain bone strength.
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