Pizza is a popular food enjoyed by people worldwide.
The combination of crust, tomato sauce, and mozzarella cheese is delicious and satisfying.
However, it is often considered unhealthy as it can contain high amounts of calories, sodium, and carbohydrates.
This article provides a review of the nutrition of popular types of pizza and offers suggestions for making it a healthier option.
Is homemade pizza healthy?
Yes, homemade pizza can be a healthy and nutritious meal option when made properly. Here are a few reasons why:
Homemade pizza gives you control over the ingredients. When you make your own pizza from scratch, you get to choose the dough, sauce and toppings. This allows you to limit unhealthy additions like excess cheese, fatty meats and processed ingredients.
You can use whole wheat pizza dough for more fiber and nutrients. Whole wheat flour provides more vitamins, minerals and antioxidants compared to white flour. Switching to whole wheat dough is a simple change that boosts the nutritional value of your pizza.
Fresh pizza toppings are usually more nutritious. Rather than using pre-sliced pepperoni or canned mushrooms, choose fresh vegetables that still have their nutrients intact. Opt for shredded chicken or lean ham instead of high-fat meats.
You can control the portion sizes. Commercial pizzas tend to be oversized, encouraging overeating. When making pizza at home, you can bake smaller individual pizzas or just assemble enough dough and toppings for a moderate portion that fits your daily calorie needs.
Homemade Pizza Dough Recipe
• 2 1/4 teaspoons (1 package) active dry yeast
• 1 1/4 cups lukewarm water
• 1 teaspoon salt
• 2 teaspoons olive oil
• 3 cups all-purpose flour, plus more for dusting
In a large bowl, sprinkle the yeast over the warm water and let sit for 5 minutes until foamy. Whisk in the salt, olive oil, and 2 cups of the flour until combined.
Add the remaining 1 cup flour, 1/4 cup at a time, and stir with a wooden spoon until the dough comes away from the sides of the bowl.
Turn the dough out onto a lightly floured surface and knead, adding more flour as needed, until the dough is smooth and elastic, about 8 to 10 minutes.
Place the dough in a lightly oiled bowl and cover with plastic wrap. Let rise in a warm place until doubled in size, about 1 to 1 1/2 hours.
Punch down the dough and divide into 2 balls. Roll out each ball into a round shape about 1/4-inch thick. Transfer to lightly oiled baking sheets.
Top with your homemade pizza sauce and favorite toppings. Bake in a 425°F oven for 15 to 20 minutes, or until the crust is browned and cooked through.
Homemade Pizza Sauce Recipe
• 28 oz can crushed tomatoes
• 1/4 cup extra virgin olive oil
• 2 garlic cloves, minced
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1 teaspoon salt
• pinch of crushed red pepper flakes (optional)
Heat olive oil in a saucepan over medium-low heat. Add the minced garlic and sauté for 1 minute, stirring constantly. Pour in the crushed tomatoes and stir to combine. Sprinkle in the dried oregano, basil, salt and red pepper flakes.
Increase the heat to medium and let the sauce come to a simmer. Reduce the heat to medium-low and allow the sauce to simmer, uncovered, for 15 to 20 minutes, stirring occasionally. The sauce will thicken slightly as it reduces. Taste and adjust seasoning as needed, adding more salt and spices to taste. For a slightly smoother sauce, use an immersion blender to partially puree the sauce.
Remove the pan from the heat and use immediately, or allow the sauce to cool completely before covering and storing in the refrigerator for up to 1 week or in the freezer for 3 to 4 months.
The Nutritional Value of Homemade Pizza
Homemade pizza can be a healthy and delicious meal option, as long as you choose the right ingredients and toppings. Here’s what you need to know about the nutritional value of homemade pizza:
Overall, homemade pizza can be a nutritious meal if you are mindful of the ingredients you use. By choosing whole-grain crusts, lean meats or plant-based proteins, and adding plenty of vegetables, you can create a delicious and healthy meal.
Toppings for the health-conscious.
The toppings selected for a pizza can greatly impact its overall healthiness. It is not necessary to have a pizza garden to prepare a salad pizza. You can include healthy ingredients to enjoy the health benefits of homemade pizza.
There are several types of cheeses that can be used on pizza, including mozzarella, Parmesan, asiago, Grana Padano, fontina, and blue cheese. Regardless of the type of cheese selected, it is a good source of calcium and protein.
To keep homemade pizza healthy, it’s important to avoid using too much cheese due to its high fat content. Excessive cheese can result in a greasy slice, which may lead to a less enjoyable pizza experience.
Nutritional yeast is a recommended cheese substitute for those following a vegan diet.
This is where creativity can be fully expressed. Homemade pizza can be made healthier by adding vegetables. Incorporating vegetables into pizza can be a great way to increase your fiber and vitamin intake. Let’s examine some commonly used vegetables for pizza toppings.
- Certain foods, such as olives, contain vitamin E, polyphenols, flavonoids, and monounsaturated fat that are considered healthy. The antioxidants vitamin E, polyphenols, and flavonoids are known to have potential benefits in preventing cell damage and inflammation.
- Certain foods that are high in potassium can help counteract the negative effects of excessive sodium intake and potentially reduce blood pressure. Mushrooms are one example of such foods.
- Consuming artichoke hearts may have potential health benefits such as reducing cholesterol levels and supporting liver health.
- Peppers contain antioxidants and vitamins that are beneficial for cell health.
- A certain vegetable is high in antioxidants and stabilizes blood sugar.
- Eggplants are rich in antioxidants. It helps stabilize blood sugar levels and supports weight management.
- Certain foods like onions may contain nutrients that can help regulate blood sugar, blood pressure, and cholesterol levels due to the presence of chromium and vitamin C.
A certain food protects the immune system and is said to keep a certain mythical creature away.
A healthy diet typically includes lean protein. Selecting lean protein options such as chicken, shrimp, oysters, turkey, and salmon can increase the protein content of your pizza without adding excessive calories.
Unfortunately, we cannot add the most popular pizza topping in the United States to the list of healthy proteins. Pepperoni and similar meats like salamis are known to contain high levels of salt, saturated fat, sugar, and preservatives.
It is recommended to choose healthier options instead of pepperoni if you want to enjoy the health benefits of homemade pizza.
Benefits of Making Homemade Pizza
There are many benefits to making your own pizza at home, and it goes beyond just the delicious taste. Here are some of the reasons why making homemade pizza can be a great choice:
In general, preparing pizza from scratch can be an enjoyable and nutritious pastime that provides the flexibility to personalize the toppings and servings, all while being budget-friendly and suitable for the entire family.
How to prepare an healthy homemade pizza? (Step by step)
1. Start by making the dough for your pizza. Use high-fiber whole wheat flour, which will provide more nutrients and fiber than regular white flour. Knead the dough until it is soft and pliable, then roll it out into a thin crust shape on a greased baking sheet or pan.
2. Pre-bake the crust in an oven preheated to 350°F for 10 minutes to help crisp up the bottom before adding toppings.
3. Spread a thin layer of tomato sauce on top of your crust and sprinkle with low-fat cheese, vegetables, herbs and spices as desired.
4. Bake the pizza at 375°F for 20 minutes or until the cheese is melted and bubbly.
5. Let the pizza cool before slicing and serving. Enjoy!
By following these simple steps, you can easily create a delicious and healthy homemade pizza that is sure to please everyone in your family. With homemade pizza, you have full control over the ingredients used which allows you to make much healthier choices than with pre-made pizzas.
How to Make Pizza Healthy
We are talking about making pizza at home, which is a much healthier option than you may at first imagine. Homemade pizza has been linked to a number of health advantages, and when you make it yourself, you have the opportunity to craft a delicious and nourishing pizza pie.
Let’s take a look at the positive effects that pizza has on one’s health as well as the efforts that may be taken to make pizza healthier. Let’s take a look at the three fundamental components that go into making a pizza, as well as the reasons why each one has its own set of health advantages.
Read more:Is Margherita Pizza Healthy?
The Low-Calorie Pizza Recipes You Need to Try
Making pizza at home using the right ingredients and toppings is a great way to enjoy a healthy meal without sacrificing flavor. Here are some low-calorie pizza recipes that you can try out:
Vegan Supreme Pizza – This vegan pizza is loaded with plant-based proteins like tempeh and tofu, plus plenty of vegetables for added crunch.
Greek Spinach & Feta Pizza – This Mediterranean-inspired pizza is topped with feta cheese, spinach, tomatoes, olives and oregano for an amazing flavor combination.
BBQ Chicken & Pineapple Pizza – For a more indulgent option, this BBQ chicken and pineapple pizza is sure to satisfy your cravings.
No matter what style of homemade pizza you make, it’s sure to be a hit with your family and friends.
Is homemade pizza safe to eat?
Yes, homemade pizza is safe to consume as long as you use fresh ingredients and follow proper food safety protocols. Be sure to keep your work area clean, refrigerate any leftovers promptly, and heat the pizza thoroughly before serving.
Can I freeze my homemade pizza dough?
Yes, you can freeze your homemade pizza dough for up to three months. Simply wrap it well in a freezer-safe container or bag and store in the freezer until ready to use. When ready to bake your pizza, thaw the dough overnight in the refrigerator and allow it to come up to room temperature before rolling out.
Is it healthier to make my own pizza?
Yes, making your own pizza allows you to control the type of ingredients used and can be much healthier than ordering from a restaurant or buying pre-made pizzas. Choose whole wheat dough for added fiber, use fresh vegetables for toppings, go easy on the cheese, and opt for low-fat sauces.
How do I store leftover homemade pizza?
Store any leftover pizza in an airtight container in the refrigerator. The pizza should be consumed within three days. If you need to store it for longer, freeze it in a freezer-safe container or bag and consume within two months. Reheat thoroughly before serving.
Making your own pizza at home can be a fun and rewarding experience. With a few simple steps
By following these tips and steps, you can easily make a delicious homemade pizza that is not only tasty but also healthy. Enjoy!
Since a young age, my love for pizza has only grown stronger. As a writer, I am dedicated my career to exploring the art behind a perfect pie. From the crisp crunch of the crust to the perfect blend of savory sauce and gooey cheese, I dedicated to captures the essence of what makes pizza so beloved. With each article, I hopes to inspire others to share in my passion for this timeless dish.