Leena Watts
Pizza is a beloved food for many, but it can be a challenge to make a healthier version of this popular dish. The good news is that it is possible to make diet pizza dough at home, and there are several ways to do it. For example, using stone-ground flour, whole wheat flour, or Greek yogurt as a base can make the dough more nutritious and digestible. Making diet pizza dough usually involves a longer fermentation process, which breaks down gluten and can make it more suitable for those with gluten intolerance.
Characteristics and Values Table for Diet Pizza Dough
| Characteristics | Values |
|---|---|
| Flour Type | Italian Tipo '00' flour, self-rising flour, whole wheat flour, stone-ground flour |
| Fermentation/Rising Time | 36 hours, 20-48 hours, 30 minutes |
| Other Ingredients | Greek yogurt, olive oil, sugar, salt, yeast |
| Baking Temperature | 250°C/500°F/gas 9, 260°C, 350°F (175°C) |
| Baking Time | 4-10 minutes |
| Storage | Refrigerate, freeze |
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What You'll Learn
Use stone-ground flour for a healthier dough
Pizza is a delicious treat, but it is often associated with being unhealthy. However, there are ways to make it healthier, such as using stone-ground flour for a more nutritious dough.
Stone-ground flour is made by pulverizing grain between two heavy stones, and it contains the germ, bran, and endosperm in their natural, original proportions. This type of flour is more expensive to produce, and the particles are larger than in traditionally milled flour. This makes stone-ground flour harder to digest, which is beneficial as it slows the absorption of nutrients into the bloodstream and reduces spikes in blood sugar. It is also thought to be more nutritious, retaining more vitamins and minerals than traditionally milled flour.
White flour, on the other hand, is highly refined and stripped of many nutrients during the refining and bleaching process. It has very little fibre and contains fewer vitamins and minerals. By using stone-ground flour instead, you can increase the nutritional value of your pizza dough.
When making pizza dough with stone-ground flour, you can try using half stone-ground flour and half traditional flour to make the dough easier to work with. This blend gives you the best of both worlds: the nutritional benefits of stone-ground flour and the familiar texture of traditional flour.
Additionally, the type of flour you use is not the only factor that affects the healthiness of your pizza dough. The fermentation process is also important, as it breaks down gluten, making it easier for our bodies to digest. So, be sure to allow your dough to ferment and rise for at least 20 hours, but no more than 48 hours to avoid sourness.
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Greek yoghurt is a good alternative to flour
The dough can be made with staple ingredients such as Greek yoghurt, flour, baking powder, salt, and garlic powder. The yoghurt provides a good source of protein, and thick Greek yoghurt helps create a dough that is less sticky and easier to work with. It is important to use authentic Greek yoghurt, as Greek-style yoghurt is thinner and can make the dough too sticky. The dough can be baked in a skillet or on a parchment-lined tray for a thinner crust.
The ratio of yoghurt to flour is important. A 1:2 ratio of yoghurt to flour works well, with 1/2 cup of yoghurt to 1 1/4 cups of flour. This will result in a dough that is less sticky and easier to work with. More flour can always be added as needed to achieve the desired consistency.
Baking the crust at a higher temperature is key to achieving a perfect pizza with a Greek yoghurt base. The dough should be brushed with olive oil before adding toppings and baking. This will help to create a tasty, tender, and crisp crust.
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Whole wheat dough is a healthier, flavourful option
Whole wheat pizza dough is a healthier and flavourful option for those looking to make diet pizza dough. Whole wheat flour naturally contains several vitamins, including folate, riboflavin, and vitamins B-1, B-3, and B-5, in much higher levels than white flour. It also contains more fibre, which is beneficial for digestive health.
When making whole wheat dough, it is important to use enough water to avoid a crumbly, dry crust. Additionally, a slight touch of sugar or honey will tenderize the dough, especially when paired with olive oil. For flavour, you can add garlic and your favourite dried herbs, such as basil, oregano, and thyme.
Whole wheat dough is also a good option for those who are gluten intolerant, as the long fermentation process breaks down the gluten, making it easier to digest. This dough can be made in advance and refrigerated or frozen for later use.
Ingredients:
- Whole wheat flour
- Yeast
- Salt
- Lukewarm water (around 105°-115°F or 40°-45°C)
- Olive oil
- Honey or sugar (optional)
Directions:
- In a large mixing bowl, whisk together the flour, yeast, and salt.
- Add lukewarm water, yeast, and honey or sugar (if using) and mix until a dough forms.
- Knead the dough until it is soft and elastic.
- Let the dough rise in a lined bowl with olive oil for at least a few hours, or overnight for a longer fermentation.
- Divide the dough into balls and roll them out into thin circles.
- Add your favourite toppings and bake in a preheated oven until the crust is golden and crispy.
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Dough needs to be fermented for a long time
Fermentation is an essential step in the dough-making process, and the length of time it takes varies depending on the desired flavour and gluten structure of the dough. For pizza dough, this process can be as short as 5 hours and as long as 36 hours. The longer the fermentation, the more intense the flavour of the dough, and the looser the gluten structure. This is because the increased acidity breaks down the gluten, making it easier for our bodies to digest.
The temperature of the dough's surroundings also affects the fermentation time. For instance, if the dough is in a warmer environment, the fermentation process will be shorter, and vice versa. If the dough is left at room temperature for too long, it will become a "soupy, sloppy mess". Therefore, it is recommended to keep the dough refrigerated until ready to use.
The fermentation process is also what gives the dough its airy texture. Without it, the dough will be flat, gummy, and dense. This process is where the yeast in the microbes begins to rise, and the dough starts to form air bubbles.
Overall, the fermentation process is a crucial step in making pizza dough, as it ensures the dough has a desirable flavour and texture, and is digestible.
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Roll out and assemble two pizzas at a time
To roll out and assemble two pizzas at a time, start by taking two balls of pizza dough and coating them in flour. Press each ball out into a fat round disc, using your hands to gently turn and stretch the dough until it is thin and without any holes. Use gravity to help you and encourage a nice rim to form around the edges.
Once you have your two pizza bases ready, it's time to add your chosen toppings. Get creative and experiment with different combinations of sauces, cheeses, meats, and vegetables. You can also add fresh herbs and spices to enhance the flavour of your pizzas.
If you're using a conventional oven, there are a few ways to cook your pizzas. You can place them on a piece of granite or directly on the bars of the oven shelf, using tin foil to prevent sticking. Make sure the pizzas are not too big, or they will be difficult to manoeuvre. Cook for 7 to 10 minutes, until the crust is golden and crispy.
Alternatively, if you have a pizza oven, the cooking time will be shorter, around 4 minutes. Keep in mind that the cooking time may vary depending on your oven and the thickness of your pizza crust.
By preparing two pizzas at a time, you can efficiently assemble and cook multiple pizzas to feed a crowd or simply enjoy a variety of flavours at once!
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Frequently asked questions
You can make a simple pizza dough with self-rising flour and Greek yogurt. If you prefer a whole wheat pizza dough, you will need yeast, water, whole wheat flour, and potentially olive oil, sugar, and salt.
For the two-ingredient dough, simply mix the flour and Greek yogurt. For the whole wheat dough, dissolve the yeast in warm water and let it stand for 5 minutes. Then, combine the yeast mixture with the other ingredients in a mixing bowl. Beat the mixture until a stiff dough has formed.
For the whole wheat dough, cover the bowl and let the dough rise at room temperature until it doubles in volume, which should take around 30 minutes. For the Greek yogurt dough, you can store the dough in the fridge overnight and let it sit at room temperature for 20 minutes before rolling and baking. If you want to let the whole wheat dough rise for longer, you can leave it in the refrigerator for up to 48 hours.
Preheat your oven to 250°C/500°F/gas 9. Roll the dough out into a circle, about 0.5cm thick. Add your chosen toppings. Cook the pizza for 7 to 10 minutes, until the base is golden and crispy.
