Tag Archives: Pizza

healthy low carb pizza!

Happy Friday!! My visit with my parents is almost over, I will be heading back to California tomorrow. Then, it will be crunch time to find a place to live in San Francisco. The goal is to move in the first week of September – eek! I am so excited though. I can’t wait to explore, begin my internship, and work out again! I have a sports medicine doc appointment on Monday, I am hoping that I get the okay to start lifting soon. It hasn’t felt short at all, but six weeks has finally passed. Fingers crossed!

I made this pizza recipe for lunch and it was very easy and made a huge portion. Those pizzas were both the size of my hand and made 1 serving!

Portobello Pizzas

Recipe: Serves 1 – low carb, high protein, gluten free

  • 5 oz lean ground turkey
  • 1 egg
  • salt
  • paprika
  • TJ’s African smoked pepper
  • 1 tbsp garlic, minced
  • 1/3 cup sweet onion, diced
  • 2 portobello mushroom caps
  • 1 cup organic tomato sauce
  • basil
  • oregano
  • thyme
  • salt
  • rosemary
  • garlic
  • toppings: cheese, vegan cheese sauce, caramelized onions, veggies, bacon, etc

Directions – Mix the ground turkey with the salt, paprika, pepper, garlic, and onion. . Stir fry on the stove until just cooked through. With a hand held or conventional blender, blend the cooked turkey with an egg for just a second or two. Scrape the frilly filling out of the portabello mushroom caps. Fill the caps with the turkey mixture. 

 

In a deep pan on the stove, combine the tomato sauce, basil, oregano, thyme, salt, rosemary, and garlic. Bring to a simmer and let cook until reduced to a thick pizza sauce texture. Pour the sauce over the turkey and cook in the oven at 375 for 7-10 minutes. Remove the mushrooms from the oven and top with cheese or toppings of choice, broil for an additional 5 minutes, or until the cheese is lightly browned.

 

Benefits:

Portobello * a great source of niacin, potassium, and selenium!

Onion * Contains quercitin, an antioxidant that halts the growth of tumors! Also, studies have linked regular onion consumption with lower cholesterol and reduced risk of colon cancer. A prime source of chromium.

Basil * Has anti-inflammatory properties and antioxidants called flavonoids. Flavonoids protect your cells from damage (and thus, in the long run, cancer).

Tomatoes * also contain a LOT of vitamin A and C. Vitamin A is a potent antioxidant that has been shown in studies to reduce the effects of smoking. This does not mean it is okay to smoke, but if you do, it is a VERY good idea to make sure are getting lots of vitamin A daily. Tomatoes are also rich in lycopene, which has been proven to halt the growth of cancer cells!

The most manly dinner ever.

Sometimes when I am studying for exam, I do a post about whatever it is I am learning. Yesterday, I had my last midterm in GI Physiology and the topics ranged from anatomy from the mouth to the small intestine, salivation, swallowing, digestion, and regulation of each, as well as gastritis, GERD, and a few other disorders. The most functional information I learned was

how to stay full for longer!

So, as you probably know, you ingest food through the mouth, it goes down the esophagus, into your stomach, is digested, and then is emptied into the small intestines for absorption. The duodenum is the first portion of the small intestines and has the crazy capacity to sense the pH, tonicity, fat content, macronutrient content, and nutrient density of the ingested food.

For food to be emptied out of the stomach, the particles must be about 1 mm in diameter to get through the pyloric sphincter. This wont occur until it has been broken down by stomach muscle contractions and enzymes. The length of time that it takes to break the food down is increased by:

  • Larger food particles
  •  Harder to break down food
  • Increased size of meal
  • Higher fat content
  • Solid meals rather than liquids. Liquids do not have a break down phase at all, they immediately start emptying from the stomach.

There are some things we we eat that we cant break down at all, like the fiber in fruits, vegetables, and whole grains.  This fiber doesn’t empty out with the rest of the meal, it stays in the stomach until everything else has been cleared. It is then cleared out during Phase 3 of the Migrating Motility Complex (basically the peristalsis that goes on when you are fasting in order to get things movin’).

Furthermore gastric emptying is slowed by:

  • Higher calorie content of the meal. There is a MAX of 200 calories per hour for both solid and liquid meals. That rate can be reduced due to the…
  • Macronutrient content of the meal. Fats empty the slowest, then protein, and carbs are the fastest.

Liquid emptying is a bit weird. It does not have a lag phase where it is digested at all, it just starts emptying out as soon as it gets into the stomach. Furthermore, the rate is proportional to the volume. So if you drink MORE it actually empties FASTER. Isotonic liquids (like water) empty faster than hypertonic liquids (lots of solutes).

So, if you want to stay fuller longer, you can:

  • Eat more fat! This is the biggie. The duodenum is very sensitive to fat content of meals.
  • Eat solid meals rather than smoothies, etc.
  • Get yer protein into each meal.
  • Fiber, fiber, fiber! The fiber in veggies and fruits and whole grains will chill in your stomach for longer than anything else.
  • Snack less and eat larger meals. (This is more of a lifestyle choice and  not a big deal if you don’t prefer it.)
  • Drink liquids before or after meals rather than during.
  • Eat nutrient dense foods! This wasn’t covered in detail, but one of the lectures implied that the upper stomach holds onto nutrient dense foods longer before letting it drop down into the lower stomach for digestion.

With all that in mind, I figured I should post a recipe that is the epitome of a filling meal. Vegetarians are going to hate me but um…. here ya go!

Introducing…

….

….

….

The Meatza.

Recipe: Serves 3

inspired by this recipe

  • 1 lb extra lean ground beef (or you can use ground buffalo, chicken, or turkey)
  • 1 egg
  • 2 tbsp parmesan cheese
  • for the sauce
  • 1 can tomato paste
  • basil
  • oregano
  • thyme
  • garlic powder
  • onion powder
  • salt
  • fresh ground pepper
  • toppings
  • 1 cup shredded cheese (I used Mexican blend)
  • 1 bell pepper, diced
  • 1/2 sweet onion, diced

Preheat the oven to 450 degrees. Combine the meat, cheese, and egg and mix well. Spread the mixture over a baking sheet and press until thin.  Bake for 15 minutes.

While the “crust” is baking, combine the pizza sauce ingredients and adjust the herbs to your preference. Once the crust is done, pat with a paper towel to absorb some grease. Evenly spread the sauce over the top of the crust. Top with the cheese, bell pepper, and onion. Bake for 5 more minutes and then broil until the tips of the veggies are browned, just a couple minutes.

Enjoy!

PS – I went to CrossFit again on Thursday night. I tink I’m in loveee.

Mmmkay, I believe it is time for a Lagunitas IPA. Later, gator.

The breakfast pizza to end all breakfast pizzas.

I have my final final today for the quarter at 1pm. I will then rush on over to my internship until 5, maybe (but doubtfully) squeeze in a quick run or something, and then get ready for the celebratory festivities of the night! I am quite excited. Perhaps a little of this…

Little of that?..

the annual bar crawl

Either way, I need some substantial fuel for the day. I’ve been fiending for eggs lately (I just made up the stupidest joke regarding the fertility center I work at in my head), so I made the breakfast pizza to end all breakfast pizzas. 

come to Mama

This actually tastes like pizza. Mozzarella cheese, fresh basil (that I grew!), sun dried tomatoes, oregano, thyme, onions, spinach, perfection.

Italiano Supremo Breakfast Pizza

Recipe:c serves 1

1 egg + 3 large egg whites

2 tbsp onions

1 whole wheat tortilla

1 tsp extra virgin olive oil

1/4 cup mozzarella cheese

handful spinach

2 tbsp sun dried tomatoes

basil

oregano

thyme

garlic salt

Directions – Toast the tortilla until it is just firm enough to hold its shape. Place a pan on the stove on medium low heat and grease with 1 tsp extra virgin olive oil, or however much you need to make sure it is very well greased (including the SIDES of the pan). Spread the onions in the pan. Crack the egg and egg whites into a bowl and mix well. Pour over the onions and cover. Don’t stir! Let cook until it is almost done and then add the cheese, tomatoes, spinach, basil, and spices. Recover. When the cheese is melted and the eggs are completely cooked, take a spatula and tease out the egg pancake. Try not to break it, but its fine if you do! Lay the entire egg pancake on top of the tortilla. Enjoy!

Benefits:

Tomatoes * also contain a LOT of vitamin A and C. Vitamin A is a potent antioxidant that has been shown in studies to reduce the effects of smoking. This does not mean it is okay to smoke, but if you do, it is a VERY good idea to make sure are getting lots of vitamin A daily. Tomatoes are also rich in lycopene, which has been proven to halt the growth of cancer cells!

Onion * Contains quercitin, an antioxidant that halts the growth of tumors! Also, studies have linked regular onion consumption with lower cholesterol and reduced risk of colon cancer. A prime source of chromium.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Basil * Has anti-inflammatory properties and antioxidants called flavonoids. Flavonoids protect your cells from damage (and thus, in the long run, cancer).

Fun Fact

10 most purchased grocery items in America (in order) are:

soda, milk, bread, beer, salty snacks, cheese, frozen entrees, cereal, wine, cigs

Shhh…

This week has just flown by! I have…

-been studying for biochem

-filled out paperwork and completed ridiculous tasks to try to get in-state tuition

-failed to get my car fixed

-GOTTEN A CALI DRIVERS LICENSE with a 100% on the written test!

-applied for an internship

-emailed 13 teachers offering slave labor in their labs

-had a cute dinner date with my roommates Kristi and Marisa

-and gone out with friends…. Although, I finally have a confession to make.

I have been waiting to admit this for quite a while because I wanted to make sure it was right and for certain. But….

I….

joined a sorority.

I NEVER in a million years thought that I would utter those words. I have always cracked jokes about sororities. I am not going to go on and on defending my choice, but I will say that I am glad I joined. If nothing more, being in Delta Gamma offers me a safety net that I would not otherwise have. Of course, I am still trying to meet people outside of the Greek system, but if I struggle or am having a hard time, I have this truly lovely group of girls to fall back on. I am definitely one of those people who thrives on being social. I need friends. Definitely a couple close ones. Preferably, an additional gaggle of many more casual friends.

Here are some things I have filled my belly with lately…

Simply Pumpkin Waffles

Recipe: Serves 2

1/2 cup whole wheat pastry flour

1 egg

1/4 cup pumpkin

1/4 cup milk

1 tsp baking powder

1 tsp vanilla

2 tbsp brown sugar

pinch salt

cinnamon

pumpkin pie spice

1 tsp pumpkin spiced coffee creamer (if you have it…)

Top with: Butter, almond butter, maple syrup, peanut butter, coconut butter, or whatever you like!

Directions -

Mix all the dry ingredients in one bowl and the wet in another. Pour the wet over the dry and stir with as few swoops as possible. Pour into the hot waffle iron. Makes two waffles.

Crispy  Fish Tacos with Chipotle Sauce


Recipe: Serves 4

1 pound basa

1 egg + squirt of dijon mustard

1 cup whole wheat bread crumbs

8 whole wheat tortillas, warmed

1 cup cheddar cheese

1 1/2 cup cabbage, chopped

1/2 onion, diced

1 carrot, shaved

For the sauce – 1 cup sour cream, juice of 1 lime, chipotle chili, cumin, dash cayenne, fish seasoning or seasoning salt

Directions:

Dredge the fish in the egg/mustard mixture, coat in bread crumbs, and grill in a pan on medium heat. Flip and let cook until thoroughly white.

Warm the tortillas, assemble the sauce, and serve!

Caramelized Onion and Pear Flatbread with Walnuts and Mozzarella

Magical

Doesn’t do it justice.

The name says it all!

Take your whole wheat pizza dough and flatten onto a well-floured baking sheet. Top with sliced onions, thinly sliced ripe pear, crushed walnuts, mozzarella cheese, and sea salt. Bake at 450 for 10-12 minutes.

Green Pizza?

Oh man. You’re gonna love me… Avocado Cream & Salmon Flatbread:

Recipe: Serves 1

Preheat the oven to 375.

Mash 1/2 an avocado in a bowl with 1 tbsp sour cream. Spread over a whole wheat tortilla.

Drain 1 can of wild salmon. Stir in a shake of garlic powder and onion powder. Sprinkle the salmon over the tortilla.

Top with chopped shallots. You can also add any other veggies you want/have here! Give it a sprinkling of salt (I think this really brings out the avocado flavor).

Bake until the edges are crispy, between 7-10 minutes.

Benefits:

Avocado * contains vitamins A, B, C, and E. Also contain phosphorous, magnesium, potassium, folic acid, zinc, and iron. Their greatest asset is their monounsaturated fat content, which is linked to lower cholesterol levels, reduced risk of heart disease, weight loss, and even alleviating depression.

Salmon * contain monounsaturated fats, calcium, iron, zinc, magnesium, phosphorous, and vitamins A, D, B6 and B2.

Shallots * a good source of vitamins A, C, and folate. They also contain the antioxidant flavonoids, which may reduce the risk of cancer, heart disease, and diabetes.

Naan Veggie Pizza

I love whole wheat Naan bread. My favorite way to eat it is just warmed with a swipe of butter. However, for a complete lunch this will not make. So I present to you Naan Pizza! Its basically the hummus veggie pizza on naan instead of a tortilla, but you can use cheese instead of hummus and cottage cheese. Some people even like to make their own “cheese” by adding nutritional yeast to hummus.

Recipe: Serves 1

Roast an assortment of veggies at 400 until browned, about 15-20 minutes. I roasted a sliced onion, tomato, carrot, fennel bulb, and endive.

Spread a tablespoon of tomato paste over a whole wheat naan.

Mix together 3 tbsps of hummus with 1/3 cup low fat cottage cheese and spread over the tomato paste. (Or if you would prefer, you can just use shredded mozzarella cheese. I think the hummus with veggies tastes amazing.)

Top with roasted veggies, salt, oregano, and basil. Bake for 10 minutes, or until the cheese has melted and the edges are crisp.

Benefits:

Hummus * its main ingredients are garbanzo beans and olive oil, which means that hummus is high in fiber and healthy fats

Whole grain naan* Way more healthy than normal, refined white flour. Whole grains have more fiber, vitamins, and minerals.

Cottage cheese * contains lots of calcium and is a great source of protein!

Tomato * Known for their high lycopene content. They also contain lots of potassium, vitamin A, C, and folate!

Onion * Contains quercitin, an antioxidant that halts the growth of tumors! Also, studies have linked regular onion consumption with lower cholesterol and reduced risk of colon cancer. A prime source of chromium.

Basil * Has anti-inflammatory properties and antioxidants called flavonoids. Flavonoids protect your cells from damage (and thus, in the long run, cancer).

Oregano * A tasty source of antioxidants!

BBQ Chicken n’ Onion Pizza

Mmm another personal pizza! This one is BBQ chicken, onions, Roma tomatoes, and mozzarella on a whole wheat tortilla.

Recipe: Serves 1

Preheat oven to 350-375 and place a whole-wheat tortilla on a baking sheet. Spread a heaping tablespoon of tomato paste over the tortilla and then sprinkle 1/3 cup mozzarella cheese on top. In a pan, saute diced chicken in BBQ sauce until opaque white. Top pizza with diced chicken, onion slices, tomato slices, basil, oregano, fresh ground pepper, and salt. Bake until crispy to your liking, about 10 minutes for me.

Benefits:

Tomato * They are famous for their high lycopene content. They also contain lots of potassium, vitamin A, C, and folate!

Onion * Contains quercitin, an antioxidant that halts the growth of tumors! Also, studies have linked regular onion consumption with lower cholesterol and reduced risk of colon cancer. A prime source of chromium.

Basil * Has anti-inflammatory properties and antioxidants called flavonoids. Flavonoids protect your cells from damage (and thus, in the long run, cancer).

Oregano * A tasty source of antioxidants!

Chicken * Pure protein and B vitamins.

Mozzarella * Contains calcium and is made with part skim milk!

Veggie Hummus Pizza!

This pizza was so bomb. You wouldn’t expect hummus to go well on a pizza, but it MAKES it.

Recipe: Serves 1

Preheat the oven to 375 and put a whole wheat tortilla on a baking sheet.

In a bowl, mix together 2+ tablespoons of your favorite hummus (I used Sabra with pine nuts) with a little under 1/2 cup cottage cheese. Spread the mixture evenly over the tortilla and top with veggies. I used leftover slow-cooked green pepper strips, onion slices, and a few slices of tomato.

Top with oregano, basil, salt, and fresh ground pepper. To finish, give the whole pizza a quick mist of canola oil spray.

Bake in the oven until it is crispy to your liking (about 10-15 minutes for me).

Benefits:

Tomato * They are famous for their high lycopene content. They also contain lots of potassium, vitamin A, C, and folate!

Onion * Contains quercitin, an antioxidant that halts the growth of tumors! Also, studies have linked regular onion consumption with lower cholesterol and reduced risk of colon cancer. A prime source of chromium.

Hummus * Primarily made of garbanzo beans and olive oil, hummus has contains iron, calcium, and healthy monounsaturated fats! Also a bit of protein and fiber.

Basil * Has anti-inflammatory properties and antioxidants called flavonoids. Flavonoids protect your cells from damage (and thus, in the long run, cancer).

Oregano * A tasty source of antioxidants!

Cottage cheese * For non-vegan vegetarians, cottage cheese is a great source of protein. 1 cup has 15 grams! Like other dairy products, it has a high calcium content, which is key for bone health.