You don’t have to be a math enthusiast to be excited for Pi Day on March 14th, observed because 3.14 are the first three of infinite digits in the famous mathematical constant pi. (Get it?)
Although the annual observation is about celebrating mathematics and numbers, many people just look forward to an excuse to enjoy pie. If you’re one of them—and hey, who isn’t?—you might consider pizza pie for lunch or dinner.
But eating pizza doesn’t have to imply being unhealthy. Sure, most people think of pizza as junk food, and with good reason. The pizza you get from your typical delivery chain is probably a mess of white flour, overly sugared sauce, excess sodium, too much cheese, and lots of processed meat. The Cleveland Clinic even estimates that a two-serving slice of meat lover’s pizza from a chain pizza restaurant could exceed a whole week’s worth of your daily recommended saturated fat intake.
But pizza can be a healthy option if you do it right. This year, you can celebrate Pi Day by making a pizza at home that combines a whole-grain or vegetable crust with fresh tomato sauce and lots of vegetables on top. Do it right and here are just a few of the health benefits you’ll enjoy:
Fiber: The Dietary Guidelines for Americans recommends that at least half the grains you eat should be whole grains instead of refined ones. Why? Because when you consume all parts of the grain (the bran, the germ, and the endosperm) instead of the versions that are processed to have the germ and bran removed, you’re getting more fiber and nutrients. Fiber is good for helping you feel fuller faster and stay fuller longer, helping you maintain a healthy weight. It’s also good for lowering your risk of heart disease and diabetes.
Calcium: As with other dairy products, that cheese you’re topping your pizza with is full of calcium, which is important for building and maintaining strong bones. Just be careful to opt for a reduced-fat for fat-free cheese. Fat-free versions might not melt very well, but giving it a spritz of antioxidant-rich olive oil before putting it in the oven will help.
The U.S. Department of Agriculture lists 1 cup of fat-free mozzarella cheese as having about 1,085 milligrams of calcium (about 84 percent of your daily value) for only 159 calories. That cheese is also a great source of protein, vitamin B12, and zinc.
Lycopene: Ever wonder what gives tomatoes their bright red color? They get it from the phytochemical lycopene, which is good for protecting both your prostate and your skin. It’s also worth noting that lycopene concentrates during the cooking process, so the extended simmer you give your tomatoes on the stovetop when you’re making sauce is going to make them better for your health.
And all of this is just a starting point—from here, it’s all about what nutritious toppings you want to choose. Spinach? It’s a great source of iron. Grilled chicken? Nice way to add protein plus vitamin B12. If you’re somebody who likes plain pizza, you can still get some extra nutrients by preparing a side of salad or antipasto with lots of marinated vegetables, lean meats, and heart-healthy olives.
Here are some tips for making pizza at home:
If you’re feeling ambitious, make your own pizza dough and sauce. It’s a hands-on family activity to get children excited about healthy eating, and it gives you greater control over the ingredients. Short on time? You can use whole-wheat dough, pita pockets, or English muffins as a crust and buy jarred tomato sauce (just be sure to get one that’s low in sodium and added sugar). Once you’ve assembled your pizza pies, pop them in the oven at 400 degrees until the cheese is melted and bubbly.
Pizza Dough
You can buy pizza dough at the store, but you’ll often find that even versions marketed as whole wheat are actually made with a 50-50 ratio of whole-wheat to white flour. When you make it from home, you can use all whole-wheat flour to increase the nutritional density.
Ingredients:
- 1 teaspoon rapidly
- rising yeast
- 1/2 cup lukewarm water
- 1/2 teaspoon salt
- 1 teaspoon olive oil
- 1 cup whole-wheat flour
Directions:
Preheat oven to 400 degrees. Add yeast to the water, followed by salt and oil, and then slowly add in flour until it forms a dough. Move to a floured surface and knead the dough until it becomes stretchy. Prepare a baking sheet by rubbing it with olive oil and sprinkling lightly with cornmeal. Place dough in the center of the baking sheet and use your fingers to push the dough into the shape of the crust. Cover with toppings before baking for 5 to 7 minutes until the cheese melts and the crust looks nicely browned.
Tomato Sauce
This version of tomato sauce is made without any added sugar, but if you want a little bit of sweetness to balance out the acidity, try adding two tablespoons of pureed carrots or carrot baby food. You’ll be surprised how much the carrots can sweeten things up!
Ingredients:
- 1 tablespoon
- extra-virgin olive oil
- 1 clove chopped garlic
- 2 cans (approximately 14.5 ounces) tomato puree
- 1 teaspoon basil
- 1 teaspoon oregano
- 1 teaspoon rosemary
- 1 teaspoon thyme
- 1 teaspoon parsley
- 1/2 teaspoon ground
- black pepper
Directions:
Heat the olive oil and garlic in a saucepan over medium heat for about 30 seconds. Add tomato puree and bring to a simmer. Add more olive oil or a little bit of parmesan cheese to thicken the sauce if necessary. Add seasonings and allow to simmer for approximately five minutes.
Cauliflower Pizza Crust
Maybe you’re watching your carbohydrate intake, or maybe you just want to incorporate more vegetables into your diet. Either way, making a cauliflower crust is an excellent way to adapt pizza to fit your diet.
Ingredients:
- 1 large head of cauliflower
- 1 large egg
- 1 cup shredded
- mozzarella cheese
- 1/4 cup parmesan cheese
- 1 teaspoon salt
- 1/2 teaspoon pepper
Directions:
Chop the cauliflower head into florets, then pulse in a food processor until you have nothing but small, rice-sized pieces. Transfer to a microwave-safe dish and microwave for 5 minutes. Remove from the microwave and allow to cool. Wrap the cooked cauliflower up in a thin towel or piece of cheesecloth and squeeze out the moisture. Combine cauliflower pieces with the egg, shredded mozzarella, parmesan, salt, and pepper. Form a pizza crust on top of a baking sheet lined with parchment paper. Bake at 400 degrees for 20 minutes, flip and bake for another 20 minutes. Remove from oven for toppings, then continue cooking until the cheese melts.
