Thursday, 14 October 2010

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Healthy Homemade Pizza/Den Sunde Hjemmelavet Pizza/比萨饼[bǐ sà bǐng]





This is a delicious and healthy homemade pizza that includes all the goodness:

1. Whole grain crust
2. A sauce made with fresh tomatoes or a lycopene-rich tomato puree
3. Calcium-rich low-fat cheese
4. Protein-rich lean meat or fish
5. Fresh veggies, supplying a range of vitamins and minerals

Ingredients:

Dough (makes about 2-3 crusts):
- 1½ cup or 240g wheat flour or all purpose flour or buckwheat flour (I like to use buckwheat flour for J and I, although Daddy doesn’t like it)
- 2 cups or 280g Graham flour
- 20g yeast or 2 tsp baking powder
- 2¼ cups or 350ml warm water
- ¾ cup or 150ml skimmed or low fat milk (optional, if using this, reduce the water above accordingly)
- ¼ cup or 50ml olive oil
- 1 egg yolk
- ¼ cup grinded flax seeds (optional)
- ¼ cup grinded oatmeal (optional)
- 1 TBS wheat germ (optional)
- 1 tsp brewer’s yeast (optional)
- 1 TBS cane sugar or honey or just normal sugar (optional)
- 1/2 tsp sea salt (optional)

Tomato pizza sauce:
- 5-8 or 500g chopped fresh tomatoes
- 1 cup of cooked puree red beans, kidney beans or black beans
- 1 TBS fresh or dried basil (one easy way is to blend it in the blender)
- A handful of fresh parsley (one easy way is to blend it in the blender)
- 2 TBS chopped fresh or dried oregano
- 3 TBS olive oil
- 1 chopped onion
- 1 clove of garlic pressed
- 1 TBS of grinded oatmeal (to thicken the sauce)
- ½ cup tomato ketchup
- Dash of paprika (optional)
- Dash of pepper
- ½ tsp sea salt

Possible toppings:
- Cooked lightly stir-fried lean minced beef
- Grilled/Cooked thin strips of chicken breast
- Canned tuna
- Cooked skrimps
- Black olives
- Chopped red or green bell pepper
- Green peas
- Finely chopped broccoli
- Eggplant
- Red pepper bells
- Yellow squash or zucchini
- Artichokes
- Cooked Quinoa
- Sweet corn
- Chopped fresh pineapples
- Chopped mushrooms
- Chopped onion
- Low fat mozzarella cheese
- Grated cheddar cheese
- Goat cheese
- Toasted pine nuts
- Ricola

Always cook meat before using it to top your pizza, as the cooking time for pizza is not long enough to allow the meat to cook properly.

Directions:

Dough:
1. Dissolve yeast in warm water and sugar in a bowl and stir in the olive oil.

2. In a large mixing bowl, combine all the dry ingredients (graham flour, buckwheat flour, flaxseeds, oatmeal flour, wheat germ, brewer’s yeast and salt) and make a well in the center.

3. Add the yeast mixture, egg yolk and milk; and stir until blended.

4. Knead the dough well for 10 minutes, adding a little flour if the dough feels sticky.

5. Cover with a kitchen towel and leave the dough aside for 1 hour until it double in size if you are using it immediately or overnight or for at least 8 hours in the fridge.

6. Form the dough into a ball, place it on a baking sheet laid on a baking tray, press it down flat into a circle using your hands to your desired size.

7. Top with the cheese and additional toppings of your choice. If you like, brush exposed edges of the crust with egg white or milk.

8. Bake for 15 to 20 minutes in a pre-heated oven at 200°C until the crust is golden and the cheese has melted.

Pizza sauce:
1. Fry garlic, onion and oregano with oil.

2. Add tomatoes, beans, parsley and basil and add oatmeal powder.

3. Stir until tomato soften and blend into the sauce, then sprinkle pepper and salt as desired.

Tips:
1. To save time for a future meal, make just one pizza and freeze the remaining dough. Simply thaw it thoroughly and it’s ready for topping.

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Additional comments:
Actually pizza doesn’t have to be round. You can also shape it into animal shape, etc. Since I am not so good in forming the round shape, and I would like to utilize the whole baking tray, thus, I made a square pizza.

J has his first taste of pizza when he was 14 months & 8 days old, when I tried out making pizza. But I don’t intend to make it again anytime soon until there is a need to, or when we adults crave having pizza.

References:
http://blog.homemade-baby-food-recipes.com/how-to-make-whole-wheat-pizza-dough/

http://blog.homemade-baby-food-recipes.com/why-pizza-is-not-a-junk-food-well-not-always/

http://www.homemade-baby-food-recipes.com/sweet-potato-baby-food-recipes.html

http://www.foodsubs.com/Flournw.html

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