The DASH (Dietary Approaches to Stop Hypertension) diet has consistently been recognized as a top diet for overall health, particularly for managing blood pressure. The DASH diet is not just about restriction; it’s about making smart, tasty choices that support your health. Whether you’re managing hypertension, looking to improve your heart health, or simply want to enjoy a healthier lifestyle, incorporating DASH-friendly pizza recipes into your menu is a fantastic idea. This article explores various ways to create delicious and healthy DASH diet-friendly pizzas.
Understanding the DASH Diet
The DASH diet focuses on whole foods and balanced nutrition, emphasizing fruits, vegetables, lean proteins, and low-fat dairy while limiting sodium, saturated fats, and added sugars. Marla Heller, MS RD, has updated the DASH plan to incorporate the latest research on health issues like hypertension, diabetes, and depression, focusing on unprocessed foods and diverse dietary options, including seafood, vegan, and vegetarian choices.
Key Components of a DASH Diet Pizza
Creating a DASH diet pizza involves mindful ingredient selection to align with the diet's principles. Here are some key considerations:
- Crust: Opt for whole grain or vegetable-based crusts to boost fiber and nutrient intake.
- Sauce: Choose low-sodium tomato sauce or make your own using fresh tomatoes and herbs.
- Cheese: Use low-fat or part-skim mozzarella in moderation, or explore alternatives like ricotta cheese.
- Toppings: Load up on colorful vegetables and lean proteins while limiting processed meats and high-sodium ingredients.
DASH Diet Pizza Recipes
Here are some DASH diet pizza recipes you can enjoy:
1. Mediterranean Lamb Pizza
This recipe combines the flavors of the Mediterranean with lean lamb and fresh vegetables.
Read also: Delicious DASH Diet Treats
Ingredients:
- 10-inch cauliflower pizza crust
- 1 teaspoon olive oil
- 1 small onion, chopped
- 1 (14.5-ounce) can diced tomatoes, undrained
- 1/4 teaspoon salt
- 1/2 pound ground lamb
- 1/2 cup chopped cucumber
- 2 tablespoons chopped fresh cilantro
- 1/4 cup crumbled feta cheese (optional)
Instructions:
- Heat the olive oil in a 10-inch skillet over medium heat. Add the onion and cook for 4 to 5 minutes, until it starts to soften.
- Add the tomatoes with their sauce and the salt. Cook, stirring, for 10 minutes.
- Add the lamb and cook, stirring often and breaking up the meat with a wooden spoon, for 8 to 10 minutes.
- Cook the cauliflower pizza crust according to the package directions.
- Sprinkle the pizza with the cucumber, remaining 2 tablespoons cilantro, and the feta, if desired.
2. Delicious DASH Diet Pizza Margherita
Enjoy a classic Italian favorite while sticking to a heart-healthy diet. This recipe balances flavors and nutrients, making it a perfect example of how you can indulge in delicious, wholesome meals without compromising your health.
Ingredients:
- Dough
- Spinach
- Tomatoes
- Basil
- Oregano
- Garlic
- Black pepper
- Mozzarella
Instructions:
- Dissolve yeast in warm water, let sit 5 minutes.
- Mix dry ingredients together. Add oil and water-yeast mixture.
- Knead for 10-15 minutes for best texture.
- Preheat oven to 450 F.
- Roll out dough ball on a floured surface to 1/4-inch thickness. Place dough on a baking sheet or pizza peel.
- Top with spinach, tomatoes, basil, oregano, garlic, black pepper, and mozzarella.
- Assemble and toast pizza in oven for 5 minutes.
- Chop pepper, onion and tomato.
- Return the pizza to the oven.
3. Homemade Ricotta and Vegetable Pizza
This homemade pizza is a delicious, fun way to get the whole family cooking together.
Ingredients:
- Dough
- 1 teaspoon oil
- Onion
- Garlic
- Tomato sauce
- 2 tablespoons fresh basil
- Crushed red pepper flakes
- Ricotta
- Mozzarella
- Rosemary
- Sugar
- All-purpose flour
Instructions:
- In a small saucepan, heat 1 teaspoon oil over medium heat, swirling to coat the bottom. Cook the onion and garlic for 3 to 4 minutes, or until the onion is soft. Stir in the tomato sauce, 2 tablespoons fresh basil, and crushed red pepper flakes. Reduce the heat.
- In a large bowl, whisk together the water, yeast, and sugar, stirring until the yeast and sugar are dissolved. Let stand for 5 minutes.
- Lightly dust 2 tablespoons all-purpose flour on a flat work surface. Turn out the dough. Knead for about 10 minutes, gradually adding some of the flour to make the dough smooth and elastic.
- Lightly spray a large bowl with cooking spray. Put the dough in the bowl. Sprinkle the rosemary and garlic over the dough. Lightly knead to incorporate the rosemary and garlic, shaping the dough into a ball. Lightly spray with cooking spray. Cover with a slightly damp dish towel.
- Punch down the dough. Let stand, covered, for 5 minutes.
- Lightly spray a large baking sheet. Lightly dust a flat work surface with the remaining flour. Roll one half of the dough into a 12-inch circle. Place on the baking sheet. Wrap the other half of the dough tightly with plastic wrap and place in an airtight container.
- Spread the sauce over the dough. Spoon 1 tablespoon mounds of the ricotta over the sauce. Using a spatula, flatten each mound slightly to spread. Sprinkle the mozzarella all over.
4. Flatbread Pizza with Vegetables
This simple recipe uses flatbread as a base and is topped with vegetables and herbs.
Ingredients:
- Flatbread
- Crushed tomatoes
- Chopped garlic
- Red pepper flakes
- Cheese
- Bell pepper
- Mushrooms
- Extra-virgin olive oil
- Salt and pepper
- Fresh chopped basil
Instructions:
- Preheat oven to 400 degrees.
- Place flatbread on a parchment-lined baking sheet.
- Spread crushed tomatoes on top of the bread.
- Sprinkle with chopped garlic and red pepper flake lightly.
- Sprinkle cheese, bell pepper, and mushrooms on top.
- Drizzle with extra-virgin olive oil. Salt and pepper lightly.
- Remove and cool slightly. Garnish with fresh chopped basil.
5. Spinach Crust Pizza
Using spinach to make pizza crust is a great alternative that also helps you cut down your carbohydrates and calorie intake.
Ingredients:
- Spinach
- Sauce
- Cheese
- Meat
- Veggies
Instructions:
- Make the spinach crust.
- Top with sauce, cheese, meat, and veggies.
6. Eggplant Mini Pizzas
Eggplants are low in calories but high in nutrients.
Read also: Which Diet is Right for You?
Ingredients:
- Eggplants
Instructions:
- Make mini pizzas by slicing the eggplant into two inch pieces.
- Bake at 350°F until they are soft.
7. Sweet Potato Crust Pizza
Sweet potatoes make a more substantial pizza crust because they have more starch.
Ingredients:
- Sweet potatoes
Instructions:
- Boil and mash the potatoes and spread them on a baking sheet lined with parchment paper.
- Bake the crust at 400°F until solidly formed and crispy.
8. Carrot Crust Pizza
Carrots are filled with beta-carotene which converts to vitamin A in the body and helps promote eye health.
Ingredients:
- Carrots
Instructions:
- Preheat the oven to 400°F and pulse the carrots in a food processor.
- Carrots contain a lot of water, so drain out the water and spread the carrots onto a baking sheet.
9. Zucchini Crust Pizza
Zucchini has been on the rise as a favorite Italian food substitute.
Ingredients:
- Zucchini
Instructions:
- Shred the zucchini and squeeze out any excess moisture with a paper towel.
- Spread the shredded zucchini on a baking sheet and bake at 450°F until crispy and browned.
10. Portobello Mushroom Pizza
Very thick in size and texture, Portobello mushrooms make a healthy dash diet pizza option.
Ingredients:
- Portobello mushrooms
Instructions:
- Use Portobello mushrooms as the base.
- Top with your favorite toppings.
Tips for Staying on Track with the DASH Diet
- Portion Control: Be mindful of portion sizes to manage calorie intake.
- Read Labels: Check food labels for sodium content and choose low-sodium options.
- Hydration: Drink plenty of water throughout the day.
- Consult Professionals: Work with a registered dietitian or healthcare provider for personalized dietary advice.
Read also: The DASH Diet and Blood Sugar