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Pizza Made With Whole Wheat Flour
Made with whole wheat flour and white flour. Makes 1 tall square crusted pizza, or large 16" round pan pizza. Add your own favorite toppings or use the recipe selections.
Bake time is 12- 15 minutes at 500 degrees.
Makes 6 - 8 servings.
Nutrition:
For Pizza Dough Without Sauce or Toppings
Based on 12 slices. Each slice has;
3.8g fat .6g saturated fat, 51g carb, 9g protein, 5mg chol, 80mg sodium, 140mg potassium, 1.6g sugar, 3.6g fiber
Nutrition for Each Topping
Sauce: 1/2 cup: 2.5g fat, 1g sfat, 430mg sodium, 10g carbs, 3g protein, 5mg chol, 6g sugar, 0 fiber, 400mg potassium
Mozzerella cheese: (110g); 24g fat, 15g saturated fat, 540mg sodium, 3g carbs, 21g protein, 75mg chol, 0g sugar, 0g fiber, 125mg potassium
Pepperoni: 4 slices; 480mg sodium, 10g fat, 3g saturated fat .1g trans fat, 9g protein, 0g sugar, 400mg potassium, 40mg chol, 0g fiber, 2g carbs
Bacon: 2 slices-low sodium; 19g fat, 7g sfat, 0 carbs, 200mg sodium, 6g protein, 25mg chol, 0 sugar, 250mg potassium, 0 fiber
Green pepper: 1/3 cup; .05g fat, .01g sfat, 1mg sodium, 1g carbs, .2g protein, 0 chol, 0 sugar, 0 fiber, 54mg potassium
Cremini mushrooms: 3 mushrooms; 0 fat, 0 sfat, 3.6mg sodium, 2g carbs, 1.5g protein, 0 chol, .9g sugar, 266mg potassium, .3g fiber.
Tip: To get nutrition per slice, just total amounts for each topping you use then divide that by number of slices you cut per pizza.
Example; For sodium; With all ingredients added, and the pizza cut into 12 slices, each slice contains about 240mg of sodium including the crust sodium.
Make The Crust - You Will Need
1 medium bowl for yeast and water
1 (16") large round or a square pizza pan with tall side; 1/4 " - 1/2" inch height.
Ingredients: Pizza Dough
2 cups whole wheat flour
2 cups pastry flour
2 teaspoon garlic powder
1/4 teaspoon salt
1 packet pizza yeast
1 1/2 cup warm water
1 tbl sugar, or splenda blend
3 tablespoons olive oil
4 tablespoon unsalted butter
1/3 cup skim milk powder
Prepare Ingredients - Toppings:
1/2 cup pizza sauce (Classic brand with sausage),
110g - 140g(cheesier to 150g) shredded skim mozzarella cheese,
6 slices pepperoni(2" diameter) sliced by 4s; 16 smaller pieces, or small sized pepperoni about 10: sliced in halves; about 20 pieces.
3 slices low sodium bacon sliced in smaller pieces about 16,
1/3 of medium green, red, or orange pepper sliced thinly, about 1 inch lengths(about 1/3 cup).
4 cremini mushrooms sliced thinly.
If you like lots of pizza sauce on your pizza, use 3/4 cup. And if you like a cheesy topped pizza add 140-150 grams shredded cheese.
Also: set aside 1/4 cup flour for kneading the dough; and,
2 Tablespoon olive oil to grease the pizza pan: and 1 tbl to brush pizza dough before adding sauce.
To Make The Pizza Dough
In a bowl, sprinkle the yeast packet on 1 and 1/2 cups warm water; let sit about 10 min. (If using traditional yeast. Quick rising yeast you don't have to rest the yeast).
Flour
Mix the flours with the salt, and garlic powder. Mix to blend.
At 10 mins; mix in oil, sugar, butter(in small cut pieces) and milk powder to the yeast and water. Don't melt the butter. Mix it to combine the ingredients. Then add flour mixture, 1/3 at a time, mixing with large spoon or spatula as you add the flour mixture.
Forming Dough Ball
Use your hands to complete the forming of the dough ball. Then place on lightly floured surface to knead the dough.
Knead until the sticky texture of the dough becomes smooth like; sprinkle flour on an area and then knead the flour to the dough, do another area sprinkle some flour; knead just to incorporate the flour, do not over knead; once you have used most of the 1/4 cup kneading flour stop kneading and make a round ball shape with the dough.
Try not to use more than 1/4 cup flour for kneading and floured surface. You can also knead the dough in the bowl itself without putting the dough on a floured surface.
Use a spoon to get the sprinkled flour into the dough, then as mentioned, knead the dough with the spoon(or spatula), and continue kneading till you have used most of the kneading flour.
Smooth Pliable Dough
Next, form the dough into the ball shape and let it rise in glass or ceramic bowl until it doubles or about 40 minutes. Grease the bowl before adding the dough ball. Cover the dough with paper towel while it rises.
Tip: After kneading dough: To get the dough to rise quicker, you can turn on oven, 350, and place the dough in bowl at oven center, on top of the oven.
Once risen;
knead the dough again, this time, lightly, about 1/2 minute, then use hands to start shaping it. Use wax paper with tad flour put dough on wax paper. Using wax paper makes it easier to move the dough onto the large pizza pan. I use square broiler pan which makes 16 pizza slices.
You can use a tad of kneading flour if required.
Add 2 tablespoons olive oil to your pan with pastry brush or wax paper before adding the dough to it.
Shaping Dough To Pizza Pan
Roll out your dough with rolling pin for your pan shape, round or square. Add flour to rolling pin so it doesn't stick to the dough.
Tips: By turning the pizza pan upside and placing it over your shaped dough; you can get the exact pan shape. If you have excess, use knife to cut and then use it for pizza crust all around the pan.
You can also:
Cut the wax paper to pan shape(square pan best)roll out your dough on the wax paper. Once rolled to your pizza pan wax paper shape, place another half size of wax paper and fold the dough in half onto it.
Next, lift the dough and align it so the large wax paper is facing up and remove the half sheet wax paper as you put that side face down in your pizza pan.
Next, remove the wax paper from the dough, and use hands to form the dough out to all edges of the pan. Careful not to move the entire dough around as you have the olive oil under it.
In Summary:
Put flour on your rolling surface, or the wax paper if using, before rolling out the dough. If you don't, the dough will stick to the surface moreso because you are rolling it.
Also, grease the pizza pan with olive oil before placing the dough over it, and try not to move the dough too once placed in the pizza pan; because doing so could cause some areas to have more olive oil than others.
Once dough is shaped and in the pan, let it sit 20- 30 minutes at room temperature. It will rise some. Then use your hands to gently punch down any areas that have risen too unevenly.
Adding Sauce and Pizza Ingredients
Turn On Your Oven, 500, Baking Time: 12- 15 minutes.
Brush the dough lightly with olive oil before adding sauce. Brush the crust also. Alternatively; you can brush the crust with melted no salt butter.
Next; Add Toppings
Add your own ingredients or select those from our pizza recipe. Put sauce and ingredients close to the edges and cover all areas. Start with one ingredient and place randomly on pizza.
Next, another ingredient to areas where there is no ingredient. Continue in this manner till all ingredients are added, and all areas have ingredients.
Baking The Pizza
Preheat oven to 500; and place on middle rack in oven. Because of oven temperature, the pizza dough will cook quickly and when cheese starts to lightly brown the pizza is ready to eat. The bottom crust should be lightly browned at 12 minutes or so. The top crust should be lightly browned with crispy texture also.
The crust will rise and resemble a pan pizza in both height, texture, and taste.
Enjoy!
Ingredients and Nutrition
By using the whole wheat flour in the recipe we add a healthier version of the pizza. The pastry flour adds to the lighter texture of the crust. And, it contains less fat than all purpose white flour.
For the pizza sauce we used Classic Brand - with sausage and pepper flavours which adds lots flav to our pizza.
Mozzarella cheese has calcium and green peppers are good for vitamin C.
Cremini mushrooms are a source of B vitamins, phosphorus, selenium, copper, magnesium, fiber; not to mention, low in fat and calories; and plenty of antioxidants.
Bacon has some healthy fats along with saturated fats; and contains a good amount of selenium, zinc, and B12 in a 3oz serving. Look for 'uncured' bacon and 'low sodium', to reduce nitrates and sodium intake.
Pepperoni contains K2, a vitamin our body uses to facilitate calcium production. K2 is not found in many common foods so adding pepperoni to your pizza is a good way to get some in your diet.
Olive oil contains monounsaturated fats; which offer many health benefits, and is the preferred oil on the popular Mediterrenean Diet and the Blue Zones Diet. Opt for extra virgin olive oil, as it is the least processed offering the best nutrition.
Skim milk powder is used to produce a crisper crust, and, it is fortified with vitamins A and D.
Butter makes all baked foods taste better; be it a delicious pie or yummy pizza. We use 'plant based', which is fortified with vitamins A and D, making it a nutritious addition to our ingredients.
Garlic powder has very little sodium per teaspoon, and adds a good amount of flavour. So to reduce the overall sodium in our pizza, we lessen our salt to 1/4 teaspoon (400mg sodium); then add some garlic powder to give a very slight garlic flavour to our crust.
Garlic has plenty of health benefits; antioxidants and minerals-magnesium, manganese, copper, zinc, iron; as well as vitamins - vitamin C, B1, B6, potassium.
Sugar is added; 1 tablespoon, as it adds a bit of carmelization to the crust texture. Unfortunately, diet sugar(Splenda, Stevia, Sugar Twin) doesn't possess the same carmelization when used in baking, or making a pizza.
Using 1 tablespoon of sugar(Splenda blend)adds approximately 2g sugar to each pizza slice; whereas diet sugar, like Sugar Twin, adds 0.
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