Let’s get in the mood with a scene from a beloved childhood film. In this clip from Back to the Future II, we glipse at the McFly family in the Future: the year 2015. Ha!
I am impressed the writers in 1987 foresaw caller ID. Still waiting on Black & Decker to release The Hydrator.
Yes, it’s a cherished dish since I was born in the 1980s when Mom, Dad, Jason and I would lay the picnic blanket on the family room floor to watch TGIF around a piping hot pizza box. Even on a scorching summer night, 26 years later, pizza is still the ultimate end-the-week dinner. Now that I’ve wrapped up nutrition classes, it seems an apt time to talk about up-ing the nutrient value of our favorite foods. Let’s start perfecting the pie.
Carry-out pizza, despite the presence of carbs, veggies, dairy and in one serving, can be nutritionally void and calorically perilous. Fat and salt reign. The sodium overload in the sauce, pepperoni, and cheese cancels out much hope of absorbing calcium. Pizza also often lacks fiber so crucial to our diet; I found a way to include it in my version, with a flavor just as appealing.
What do we love about pizza? The crust’s crunch, rich tomato flavor, the alluring salty cheese? Here’s just one way to enjoy this essence without sacrificing our heart’s health. Using an appropriate portion of salty cheese provides ample cheesiness and significantly decreases the saturated fat. I added toppings high in vitamins, low in calories—then baked it to that golden brown we all adore.
A Friday Night Linvention
1 cup baby spinach leaves (use arugula for peppery kick)
1 cup mixed basil and mint leaves
2 tbsp olive oil
1 cup cherry tomatoes, halved
1 bell pepper, sliced thin
½ cup shaved parmesan cheese (pecorino, romano, asiago are all great options)
1 prepared pizza crust (mine was only about 9 inches diameter; whole wheat is a great choice)
budget tip: purchase a wedge of romano or asiago cheese and shave with a vegetable peeler. this can be several dollars less than pre-shredded parmesan.
Preheat the oven to 450F.
In a food processor (a 2-cup machine is sufficient), puree the spinach and herbs with 2 tbsp olive oil. If you don’t have a food processor, finely chop all of greens and stir into the olive oil. A traditional pesto with nuts and cheese would add much more fat than I desired here.
Spread the pesto over the crust. Place the tomatoes, cut side up, on the sauce along with the peppers. Sprinkle a pinch of kosher or sea salt over the tomatoes—this will help them roast in the oven. Scatter the cheese in between the tomatoes and peppers, leaving the tomatoes exposed.
Bake directly on the rack according to the crust’s package directions, or until the cheese browns. I place a large baking sheet beneath the pizza to catch any dripping oil or cheese as it bakes. Cool slightly before cutting; I prefer a long knife instead of a pizza wheel.
Rather than high-sodium pizza sauce, top your crust with thin slices of salted beefsteak tomatoes (and herbs if you like) and bake until the tomatoes begin to dry out. Top with ½ cup of salty cheese, and the veggies/meat of your choosing and bake until brown. Of course, the tricky part is not eating the whole pie! Serve with a salad and munch on fruit or nuts before dinner. Eating a salad (tossed with peaches or berries) while our pizza is in the oven helps with smaller portions.
Pizza is a favorite is our home, and we’re always playing around with new ways to make it memorable in our own kitchen. Find more pizza inspirations here and recent medical news on life-saving fiber from the American Journal of Clinical Nutrition.