21. Diet-enhanced Pizz Crust | ||||
| Ingredients | % | Full Batch | Half Batch | Test Batch |
| Stone Ground Whole White Wheat Flour |
100 | 25 lb | 12 lb 8 oz | 16 oz |
| Water | 63 | 15 lb 12 oz | 7 lb 14 oz | 10 oz |
| Active Dry Yeast | 1 | 4 oz | 2 oz | 2-1/2 t |
| Salt | 2 | 8 oz | 4 oz | 1-5/8 t |
| Extra Light Olive Oil | 3 | 12 oz | 6 oz | 1/2 oz |
| Yield | 42 lb 4 oz | 21 lb 2 oz | 27 oz | |
| lb = pound oz = ounce t = teaspoon T = Tablespoon NOTES: This formula contains no sugar and, because it’s made with whole wheat flour, is relatively high in fiber. It calls for using whole wheat flour milled from white wheat as opposed to the more-traditional red wheat. That’s because whole white wheat flour has a less-bitter flavor. It also calls for the flour being stone ground because that type of grind has a larger particle size which converts less-rapidly to glucose in the digestive system. (Note that stone ground flour is not the same as roller milled flour.) For info on white wheat flour contact the American White Wheat Producers Association, 913-367-4422.) Finally, the recipe calls for olive oil because that oil is low in saturated and poly-unsaturated fats. For a Sample Production Procedure, go to the “Sample Production Procedure” section of the Pizza Dough-making chapter. | ||||
When properly configured from the right ingredients a traditional pizza includes all the major food groups and is nutritionally wholesome. However, at any given time there are at least a half dozen popular diets in the land. These diets determine the eating patterns of many consumers. In recent years dietary experts have suggested that, in general, Americans should consume a greater amount of lower-glycemic foods and a lesser amount of higher-glycemic foods. Lower-glycemic foods include protein foods, fiber-rich foods, and foods made of coarsely ground starches (e.g., stone ground flour). Higher-glycemic foods include sugar-rich foods and foods made of finely ground starches (e.g., conventional finely-milled flour). The experts continue to recommend that when including fat in a recipe, use one that’s higher in mono-unsaturated fat and lower in poly-unsaturated and saturated fat. Olive oil and canola (rapeseed) oil come closest to this prescription.
The following considerations can help create a “diet pizza” that fits the nutritional requirements of certain popular diets:
1. Use a high-fiber dough recipe for the crust. Using whole wheat flour in the recipe helps. Other ingredients can be added to increase fiber level, as well. For a “super-healthy crust” use a stone ground flour, as called for in the Diet-enhanced Crust formula above. However, stone ground flour may not always be available. Plus it tends to result in a heavy, dense cell structure which some pizza-eaters might find unappealing.
2. Keep sugar to a minimum in dough and sauce recipes—no more than one percent in each.
3. Keep oil and fat to a minimum—no more than three percent in dough, based on flour weight. Use little or none in the sauce.
4. When oil is used, use olive oil. If you want to incorporate olive flavor into a recipe, use virgin or extra virgin oil. If you don’t want olive flavor, use “extra light” olive oil.
5. For dough portions, use a 7 ounce dough ball for a 10-inch pizza, 10 ounce for a 12-inch pizza, 14 ounce for a 14-inch pizza, and 18 ounce for a 16-inch pizza. Yes, this is a thin-crust pizza.
6. For sauce portions, use whatever amount of tomato-based sauce gives the best flavor.
7. For cheese, use a 50:50 blend of low-moisture, part-skim mozzarella and no-fat mozzarella, or any other (blend of) cheese that has the same amount of protein and fat as this blend.
8. For cheese portions, use no more than 6 ounces for a 10-inch pizza, 8 ounces for a 12-inch pizza, 11 ounces, for a 14-inch pizza, and 14 ounces for a 16-inch pizza.
9. For meat toppings, use lean meats such as lean ham, chicken, and/or lean ground beef. Typical pepperoni and Italian sausage would not qualify, although it’s possible to create lean Italian sausage.
10. For veggie toppings, include as much or as little of the typical non-starchy
pizza veggies as the customer requests—tomatoes, mushrooms, onions, and green
peppers all qualify.
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