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How To Make A Healthy (And Delicious) Homemade Pizza

How To Make A Healthy (And Delicious) Homemade Pizza

The humble pizza is a regular part of many millions of people’s diets, and in the 24 hour high-stress modern world it’s far too convenient to get them delivered to your door from a takeaway, choose one at a restaurant, or pick up a readymade frozen pizza from the local shop. Unfortunately these varieties tend to be laden with excess salt, saturated fat, sugar, and have very little nutritional value. Indeed, just two slices of a full fat cheese laden pizza can deliver 640 calories, 24g of fat (of which up to 12g can saturate), and 1600mg of sodium (this is 4g, with Guideline Daily Amounts for salt being 6g)!

This is should be a real alarm bell for anyone health conscious, but the good news is you can (and should) make homemade pizza which is nutritionally suprerior to anything you can buy off the shelves/in a restaurant. Here is the LifeHack guide to perfecting a healthy pizza, one which shuns unhealthy traditions for a very tasty, and nutritionally rich, food experience.

1. Ingredients and Tools

    The main part of the pizza is the base, which is made from flour. As this is a healthy pizza you should be going for 100% wholemeal flour, and purchase organic versions if you can. You’ll also need to pick up a pizza tray (most supermarkets will stock them for around $2), a rolling pin, mixing bowl, and a sieve will prove handy. Here are the basics for what you will need to make the dough, and a suggested assortment of famously healthy toppings (yes, the dreaded vegetables, although they always work very well on a pizza).

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    • Organic wholemeal flour
    • Active dried yeast
    • Olive Oil
    • ½ Tablespoon of salt
    • Half a pint of lukewarm water
    • Wheatgerm
    • Black pepper
    • Low-fat shredded cheese
    • Tomato puree
    • An assortment of vegetables (onions/spring onions, asparagus, tomatoes, peppers, mushrooms)
    • Anchovies/prawns/chicken/turkey (these are well known low fat, healthy meats)

    2. Making the Dough

      Preparing dough can be messy, but it’s great fun. Teaching your kids would also be a very positive, creative life lesson.

      You’ll need to get your mixing bowl and sieve ready to sift the wholemeal flour. You don’t really need to weigh the flour, but around 500g will be required to create several pizzas. This is about 3 full cups, and you should sift this through the sieve (and make sure you wash your hands before you start!) into your mixing bowl. Make a hollow into the centre of the flour mound and add in three tablespoons of active dried yeast, and you can also add lots of black pepper and a small amount of wheatgerm (a very healthy cereal germ with all manner of health boosting attributes). Next up, add two or three tablespoons of olive oil and you’re almost ready to mix.

      Now the messy bit; pour around half of the lukewarm water into the mix and get stuck in with your hands. The idea is to knead all the ingredients together. Work away at this until they begin to set together and a ball of dough takes shape (after a few minutes it should start to look like the dough in the above picture). You may need to add more water if everything becomes too dry, but add more flour if things become too sticky. Eventually you will have what looks like a small football in front of you. You’ll need to get pockets of air out of it, so feel free to give the blob a few punches as you knead away! Refer to the pictures for assistance, and if you mess up don’t worry – start again and learn from any errors!

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      3. Rising and Rolling

        With the dough complete you’ll need to let it rise. For this you should clean out your mixing bowl, dry it off, and place the dough ball into the middle. Cover the bowl with a damp towel and leave it to one side for around an hour and a half. Expect a surprise next time you see it. The blob will have risen quite considerably!

        Now is the time to pre-heat your oven to 190C, and make room inside so your pizza tray can sit comfortably in the middle of the oven. Whilst this is heating up it’s time to start rolling out the dough. Fling down some flour onto your kitchen work surface and pull off a chunk from the dough ball. Roll in into a ball shape and cover it with flower. You’ll need to experiment here with your rolling pin. Gradually press on and work the dough into a traditional pizza shape. With a bit of practice you’ll get the hang of it, and don’t be afraid to use your hands to work the dough into the correct shape.

        When you’re happy with your pizza base you should fit it into your pizza tray (throw some dough onto it first to avoid any sticking) and lightly press the edges of the dough into the sides of the pizza tray.

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        4. Toppings

          There’s no stopping your creativity here, but to be on the healthy side of things it’s best to choose fresh vegetables. Most pizza recipes begin with adding a small amount of tomato puree to the pizza base, and then stacking your selection of vegetables and meat around the pizza. Top it all off with a handful of grated cheese (as pizzas tend to be cheese heavy go for a low fat variety to ease up on superfluous fat) and you’re ready to cook!

          Some successful recipes I’ve tried include Pepper, Asparagus, and Anchovy (with added cheese, of course!), and Mushroom, Garlic, and Thyme (with cheese topping, you don’t need a tomato puree base for this). Experiment with foods you enjoy, but do keep it as healthy as possible! And if you’re adding meats such as turkey or chicken, make sure you cook them traditionally on the hob before you add them to the pizza top.

          For any further ideas you could try online resources, such as the BBC‘s website.

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          5. The Oven!

            Everything should be looking somewhat professional by now, with your pizza set for 10-15 minutes of cooking in the centre of your pre-heated oven. Using oven gloves place the pizza inside and leave it to cook. After 10 minutes have a peek to see how the pizza is going (you don’t want to burn it to a crisp, after all this effort), but, generally, I’ve found around 15 minutes does the trick.

            After the time has elapsed you can pull the pizza from your oven (don’t forget those gloves) and allow the pizza to cool for a few minutes. Once it’s not going to burn you prise the pizza from the base and cut it into traditional triangular shapes. Voilà le pizza! You are now a dough making extraordinaire capable of making healthy pizzas for friends and family! Experiment with recipes as much as you wish in order to develop your skillls, but this is how you should now be enjoying all of your pizza based antics in the future. Fun, simplistic, and nutritionally rich.

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            Alex Morris

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            Last Updated on March 13, 2019

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            Have you gotten into a rut before? Or are you in a rut right now?

            You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

            1. Work on the small tasks.

            When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

            Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

            2. Take a break from your work desk.

            Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

            Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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            3. Upgrade yourself

            Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

            4. Talk to a friend.

            Talk to someone and get your mind off work for a while.

            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

            5. Forget about trying to be perfect.

            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

            Just start small. Do what you can, at your own pace. Let yourself make mistakes.

            Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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            6. Paint a vision to work towards.

            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

            Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

            7. Read a book (or blog).

            The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

            Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

            Check out the best selling books; those are generally packed with great wisdom.

            8. Have a quick nap.

            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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            9. Remember why you are doing this.

            Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

            What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

            10. Find some competition.

            Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

            Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

            11. Go exercise.

            Since you are not making headway at work, might as well spend the time shaping yourself up.

            Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

            As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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            Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

            12. Take a good break.

            Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

            Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

            Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

            Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

            More Resources About Getting out of a Rut

            Featured photo credit: Joshua Earle via unsplash.com

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