A Dietitian Goes to Pizza Expo

A Dietitian Goes to Pizza Expo

By Leslie Schilling, MA, RDN, CSSD

Pizza has been a family-favorite meal for decades. This isn’t only true for my family but families across the United States. From time-to-time, this literally well-rounded meal catches flack for being on the not-so-healthy list. I believe that all foods can be a part of a family’s wellness routine and pizza is no exception.

At this year’s International Pizza Expo in Las Vegas, NV, I had the pleasure of interviewing award-winning pizza makers and pizza enthusiast from around the world. And it seems we’re all in agreement. From the cost-effective nutrition provided from canned tomatoes and sauce to the delicious digestibility of slow-fermented dough, pizza isn’t just a favorite family meal, it can also be a healthy one.

Cauliflower Pizza Muffins

Cauliflower Pizza Muffins

Did someone say delicious bite-sized cheese pizza muffins, that are actually healthy, waistline-friendly and easy to prep for a busy weeknight dinner? We sure did—and we’re signing you up for a delicious mouthful of these little guys! As you may know if you’ve read our blogs, we often mention how we grew up in a healthy household where our parents were basically hippies (minus the drugs) with our mom cooking everything from scratch, especially her granola, and our dad doing something athletic outdoors, so you may be surprised to know that EVERY Thursday night was pizza night! Woohooo!! Of course, our mom made it herself– kneaded her homemade whole wheat dough after waiting for the yeast to rise, whipped her yummy sauce together starting with a splash of olive oil, adding canned tomatoes and fresh spices and then letting us add our own veggie toppings. No Domino’s Pizza here, folks!  Yes, our pizza was a tougher crust (and as our brother would say in hopes of a softer crust, “Can you use half white flour?” 😉 ), fiber-filled creation, but even as picky kids, we didn’t mind it—because it was PIZZA!

And now one of our top requests from our clients (and from you) is to be able to enjoy pizza without feeling like its’ hurting efforts to be healthy, or to lose a few pounds, when that’s your goal.  When dining out, we show our clients how to indulge and to meet their goals–and dining in, we’ve got some tricks up our sleeves– some that we learned from our mom, and some new ones including our newest creation, these Cauliflower Pizza Bites!  These unbelievable little nips are an ooey-gooey, super satisfying, weight loss recipe that makes your taste buds happy and fills you up, leaving you feeling light, with just 120 calories yet with 12 satisfying grams of protein in 6 pizza bites. You can enjoy these and know they’re actually good for you!

CLICK HERE TO GET THE RECIPE! 

 

 

THE NUTRITION TWINS!

THE NUTRITION TWINS!

Tammy Lakatos Shames and Lyssie Lakatos make up the aspirational nutrition duo, here to help you transform the way you think about food. These twin sisters are nationally recognized registered dietitian nutritionists and personal trainers, so you know you’re in the right hands.

Arugula Salad Pizza

Arugula Salad Pizza

Here’s how you rethink your plate: a fresh green salad and whole grain pizza all in one meal that you can whip up in 40 minutes. Now that’s quick and delicious eating for even the busiest night of your week! Pair it with my hearty Red Lentil Soup with Root Vegetables for a completely satisfying meal.

Serves 8 (1 slice each)

Ingredients:

  • ONE 16-OUNCE PACKAGE (454 G) REFRIGERATED WHOLE GRAIN PIZZA DOUGH, OR WHOLE GRAIN PIZZA DOUGH PREPARED FROM A MIX
  • CORNMEAL
  • 1/3 CUP (86 G) MARINARA SAUCE
  • 1½ TEASPOONS DRIED OREGANO
  • 1 CUP (112 G) SHREDDED PLANT-BASED CHEESE (SEE NOTES)
  • 2 CUPS (62 G) MIXED FRESH ARUGULA AND BABY SPINACH
  • 1½ CUPS (224 G) FRESH CHERRY TOMATOES (YELLOW), HALVED
  • ½ MEDIUM RED BELL PEPPER, DICED
  • 1 RIPE MEDIUM AVOCADO, SLICED
  • ¼ CUP (31 G) ROASTED PISTACHIOS
  • 1 TABLESPOON BALSAMIC VINEGAR
  • 1 TABLESPOON EXTRA VIRGIN OLIVE OIL

Instructions:

  1. PREHEAT THE OVEN TO 350°F (180°C). ROLL OUT THE PIZZA DOUGH TO FIT A 14-INCH PIZZA PAN OR PIZZA STONE. SPRINKLE THE PAN OR STONE WITH CORNMEAL AND FIT DOUGH ON TOP.
  2. SPREAD THE MARINARA SAUCE ONTO THE DOUGH AND SPRINKLE THE OREGANO AND PLANT-BASED CHEESE OVER IT. PLACE THE PAN OR STONE IN THE OVEN AND BAKE FOR 30 TO 35 MINUTES, UNTIL THE CRUST IS GOLDEN AND FIRM TO THE TOUCH.
  3. AT THE LAST MINUTE BEFORE SERVING, REMOVE THE CRUST FROM THE OVEN AND TOP WITH THE ARUGULA AND BABY SPINACH, TOMATOES, BELL PEPPER, AVOCADO, AND PISTACHIOS. THE GREENS WILL WILT QUICKLY.
  4. DRIZZLE WITH THE VINEGAR AND OLIVE OIL. SERVE IMMEDIATELY.

Note: Omit the plant-based cheese, if desired.

Variation: Substitute other firm greens, such as baby kale or chopped collard greens, for the arugula and baby spinach.

Per Serving: 276 calories, 12 g protein, 36 g carbohydrate, 8 g fat, 1 g saturated fat, 8 g fiber, 6 g sugar, 466 mg sodium

Star Nutrients: vitamin C (28% DV), vitamin A (11% DV), vitamin K (19% DV), calcium (15% DV), iron (11% DV)

Recipe from Plant-Powered for Life (The Experiment, 2012) by Sharon Palmer, RDN©


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South of the Border Pizza

South of the Border Pizza

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Switch out your pizza  from Italian to Mexican with this South of the Border recipe. Use traditional pizza crust – just add beans, corn, peppers, taco seasoning, salsa and cheese.  Is it Taco Tuesday or Pizza Friday? You decide.

Serves 10

Ingredients:

For the pizza crust*:

  • 2 ½ CUPS WHOLE WHEAT/ENRICHED FLOUR BLEND
  • ¼ TEASPOON SALT
  • 2 TEASPOONS SUGAR
  • 1 1/2 TEASPOONS ACTIVE DRY YEAST
  • ¾ CUP + 1/8 CUP WATER (WARMED TO 130° F)
  • 1 TABLESPOON VEGETABLE OIL
  • 2 TABLESPOONS CORNMEAL

For the toppings:

  • 1 ¼ CUPS TOMATO SAUCE
  • 2 1/2 CUPS REFRIED BEANS
  • 2 TABLESPOONS + 2 TEASPOONS TACO SEASONING, DIVIDED
  • 1 CUP CANNED CORN, DRAINED AND RINSED (PREFERABLY LOW-SODIUM)
  • 1 CUP DICED GREEN BELL PEPPERS
  • 2 ½ CUPS DICED CANNED TOMATOES, DRAINED
  • 2 ½ CUPS SHREDDED CHEDDAR CHEESE
  • 1 CUP SHREDDED LETTUCE
  • 1 ¼ CUPS PREPARED SALSA (PREFERABLY LOW-SODIUM)

Instructions:

  1. PREPARE THE PIZZA CRUST. PLACE FLOUR, SALT, SUGAR, AND DRY YEAST IN LARGE MIXER BOWL.
  2. MIX WITH A DOUGH HOOK FOR 30 SECONDS ON LOW SPEED.
  3. WHISK TOGETHER THE WARM WATER AND OIL. ADD LIQUIDS TO THE FLOUR MIXTURE AND MIX ON LOW SPEED FOR 5 MINUTES.
  4. REMOVE THE DOUGH FROM THE MIXER AND GENTLY SHAPE INTO A LARGE BALL. LET SIT AT ROOM TEMPERATURE FOR AT LEAST 20 MINUTES BEFORE STRETCHING.
  5. LIGHTLY COAT A LARGE SHEET PAN (13”X18”X1”) WITH COOKING SPRAY. SPRINKLE PAN WITH CORNMEAL AND SET ASIDE. PLACE DOUGH BALL IN CENTER OF PAN AND FLATTEN DOUGH BY ROLLING OR SPREADING WITH FINGERS TO THE RIM OF PANS. KEEP EDGES THICKER THAN CENTER TO CREATE A CRUST WHEN BAKED.
  6. PREPARE THE PIZZA TOPPINGS. HEAT TOMATO PUREE AND REFRIED BEANS IN SAUCEPAN OVER MEDIUM HEAT. MIX WELL TO COMBINE AND SEASON WITH 2 TABLESPOONS TACO SEASONING.
  7. IN A SEPARATE PAN, PLACE THE CORN, GREEN PEPPERS, DICED TOMATOES AND REMAINING 2 TEASPOONS TACO SEASONING IN A LARGE SKILLET.
  8. COOK FOR 10 MINUTES, STIRRING OCCASIONALLY. DRAIN OFF ANY EXCESS LIQUID.
  9. ASSEMBLE THE PIZZA. SPREAD TOMATO/BEAN MIXTURE ONTO PIZZA CRUST FOLLOWED BY TOMATOCORN-PEPPER MIXTURE. SPRINKLE ON CHEDDAR CHEESE AND BAKE UNTIL CRUST IS LIGHTLY BROWNED: CONVENTIONAL OVEN: 475°F FOR 15-18 MINUTES. CONVECTION OVEN: 450°F FOR 15 MINUTES.
  10. REMOVE AND LET SIT FOR AT LEAST 5 MINUTES BEFORE SLICING. CUT INTO 10 SQUARES AND TOP WITH SHREDDED LETTUCE AND SALSA. SERVE IMMEDIATELY.

*May use prepared pizza crust

NUTRITION INFORMATION PER SERVING: 313 calories, 12.8g fat, 6.3g saturated fat, 0.0g trans fat, 30mg cholesterol, 580mg sodium, 467mg potassium, 44.3g carbohydrates, 7.4 fiber, 6.0g sugars, 17.3g protein (USDA)

Recipe created by Tomato Products Wellness Council


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A Hand Crafted Veggie Pizza

A Hand Crafted Veggie Pizza

Ingredients
  • WHOLE WHEAT CRUST
  • ¾ CUP WARM WATER (110 DEGREES F)
  • 1 ½ TEASPOONS ACTIVE DRY YEAST
  • 1 TEASPOON HONEY
  • 1 ½ TEASPOONS EXTRA VIRGIN OLIVE OIL
  • 1 ¾ CUPS WHOLE WHEAT FLOUR
  • 1 TEASPOON CORNMEAL
  •  
  • TOPPINGS
  • ½ CUP MARINARA SAUCE
  • 1 CUP SHREDDED REDUCED FAT CHEESE
  • 1½ CUPS CHOPPED VEGETABLES (IN COMBINATION) OF YOUR CHOICE (I.E. BELL PEPPERS, ZUCCHINI, SPINACH, BROCCOLI, OR MUSHROOMS)
  • ¼ MEDIUM ONION, FINELY CHOPPED
  • OPTIONAL: CHOPPED NUTS OR SEEDS (I.E. PEANUTS, CASHEWS, ALMONDS, SESAME SEEDS, CHIA SEEDS)
  • SEASON WITH RED OR BLACK PEPPER AS DESIRED
  • SEASON WITH FRESH OR CHOPPED HERBS AS DESIRED (I.E. FRESH BASIL, ROSEMARY OR CILANTRO)
 
Instructions
  1. TO MAKE THE DOUGH:
  2. IN A MEDIUM BOWL, STIR TOGETHER THE WATER, YEAST, AND HONEY. LET STAND FOR TEN MINUTES.
  3. STIR IN THE OLIVE OIL AND FLOUR. TIP THE DOUGH ONTO A LIGHTLY FLOURED SURFACE AND KNEAD FOR TEN MINUTES.
  4. PLACE THE DOUGH IN AN OILED BOWL, COVER WITH A TOWEL, AND LET IT RISE IN A WARM PLACE FOR ABOUT 1 HOUR.
  5. ROLL OUT THE DOUGH TO APPROXIMATELY 14 INCHES IN DIAMETER.
  6. TO TOP AND BAKE THE PIZZA:
  7. PREHEAT THE OVEN TO 400ºF.
  8. PLACE THE PIZZA DOUGH ON A PIZZA STONE OR BAKING SHEET THAT HAS BEEN SPRINKLED WITH CORNMEAL.
  9. SPREAD MARINARA SAUCE EVENLY OVER THE CRUST. SPRINKLE EVENLY WITH CHEESE. TOP WITH VEGETABLES, ONION, NUTS, SEEDS, SPICES AND HERBS AS DESIRED.
  10. PLACE THE PIZZA IN THE OVEN AND BAKE FOR 20 TO 25 MINUTES, UNTIL THE CHEESE IS MELTED AND THE VEGETABLES ARE CRISP-TENDER.
 
 
 
 
 
 
 
 
 
 


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