Mediterranean Diet Pizza Recipe: A Delicious and Healthy Twist on a Classic

Pizza, a universally loved dish, can absolutely be part of a healthy Mediterranean diet. This article explores a Mediterranean diet pizza recipe, highlighting the use of fresh, wholesome ingredients that align with the diet's principles. This recipe offers a flavorful and nutritious alternative to traditional pizzas, perfect for those seeking a guilt-free indulgence.

Embracing Mediterranean Flavors

The Mediterranean diet emphasizes fresh, whole foods, lean protein, and healthy fats. When creating a Mediterranean pizza, think fresh and flavorful. This recipe incorporates a variety of vegetables, cheeses, and herbs that are staples of Mediterranean cuisine.

The Crust: A Foundation of Health

One of the primary concerns with traditional pizza is the crust. This recipe addresses that by using a whole wheat pizza crust.

Homemade Pizza Dough:

Making homemade pizza dough is surprisingly easy and significantly better than store-bought versions.

Ingredients:

• Yeast
• Sugar
• Warm water
• Salt
• Olive oil
• Flour (whole wheat or a combination of medium and fine grind)

Instructions:

1. In a large bowl, dissolve yeast and sugar in warm water. Set aside for 5 minutes until frothy.
2. Stir in salt and olive oil.
3. Slowly add the flour until the dough begins to come together. If sticky, add a bit more flour until it loses its stickiness.
4. Transfer to a floured surface and knead until it forms a cohesive mass.
5. Place in a lightly greased bowl, turning once to coat. Cover with a towel and let rise until doubled in size, about 1 hour.
6. The dough can be used immediately or refrigerated overnight for better flavor development. Allow refrigerated dough to come to room temperature before using.

Alternative Crust Options:

• Mediterranean flatbread
• Tortillas
• Pita bread
• Naan

Sauce: A Light Touch of Flavor

While some Mediterranean pizzas forgo tomato sauce altogether, this recipe uses a light layer for added flavor. The key is to avoid excessive sauce, which can lead to a soggy crust.

Read also: A Review of the Mediterranean Diet in Kidney Disease

Homemade Pizza Sauce:

For a quick and easy sauce, consider a 5-minute pizza sauce made with tomato paste, water, sea salt, garlic granules/powder, and dried basil. Use about 2 ½ tablespoons of sauce for a 12-inch pizza.

Alternative Sauce Options:

• Brush the dough with olive oil.
• Use hummus or white sauce.

Cheese: A Mediterranean Medley

This recipe uses a combination of cheeses to create a complex and satisfying flavor profile.

Cheese Options:

• Mozzarella: A must for its gooey, melty texture. Use slices of mozzarella cheese instead of the usual grated. Also, place those slices of mozzarella cheese strategically on your pizza so that they do not overlap and so that every slice gets a bit of cheese on it.
• Parmesan: Finely shredded Parmesan adds a sharp, nutty flavor.
• Feta: A staple in Mediterranean cuisine, feta adds a salty and tangy element.
• Goat Cheese: Goat cheese adds a unique tang to the pizza.
• Grand Cru and Manchego: These cheeses can be used on the base of the pizza for a more complex flavor.

Vegetables: A Garden of Goodness

The Mediterranean diet emphasizes plant-based foods, so load up on vegetables!

Vegetable Options:

• Red Bell Peppers: Add a sweet, crunchy texture.
• Red Onions: Provide a mild, sweet onion flavor.
• Zucchini: Thinly sliced zucchini adds a mild, fresh taste and great color.
• Spinach: Fresh spinach adds nutrition, texture, and flavor.
• Sun-Dried Tomatoes: A must for a tangy burst of flavor.
• Kalamata Olives: Add a briny, salty contrast.
• Black Olives: Provide a milder, slightly salty flavor.
• Artichoke Hearts: Add a tangy, hearty flavor.
• Boiler Onions: Offer a unique look and flavor.
• Garlic: Enhances the overall flavor profile.
• Roma, Plum, or Cherry Tomatoes: Sliced and placed on top.

Marinating Vegetables (Optional):

Marinating the vegetables can enhance their flavor. In a large bowl, whisk together marinade ingredients like red wine vinegar, lemon juice, minced garlic, Dijon mustard, sugar, oregano, olive oil, salt, and pepper. Add sliced red bell pepper, red onion, and thinly sliced zucchini, and toss to combine. Set aside to marinate for about 15 minutes.

Herbs and Spices: The Essence of the Mediterranean

Fresh herbs and spices are essential for capturing the authentic flavors of the Mediterranean.

Read also: Delicious Mediterranean Recipes

Herb and Spice Options:

• Fresh Basil: Gives the pizza a final burst of fresh Mediterranean flavor.
• Dried Oregano: Adds a classic Mediterranean aroma.
• Crushed Red Pepper Flakes: Provide a touch of heat.
• Thyme, Parsley: Add further Mediterranean flair.
• Sea Salt: Enhances the overall flavor.

Assembling and Baking the Pizza

Instructions:

1. Preheat oven to 400-550 degrees Fahrenheit, depending on your oven and desired crust crispness. If using a pizza stone, place it in the oven while preheating.
2. On a large sheet of parchment paper sprinkled with semolina or flour, stretch the pizza dough into a 12-14 inch circle.
3. Spread the pizza sauce evenly over the dough, leaving a 1-inch border uncovered.
4. Sprinkle shredded mozzarella over the sauce.
5. Remove the marinated vegetables from the marinade (if using) and spread them evenly over the cheese.
6. Sprinkle on feta cheese, Parmesan, goat cheese, and other desired toppings like sun-dried tomatoes and Kalamata olives.
7. Drizzle with olive oil.
8. Carefully transfer the pizza to the preheated pizza stone using a pizza peel or the back of a large baking sheet.
9. Bake for 8-10 minutes, or until the crust is golden brown and the cheese is melted and bubbly.
10. Remove from the oven and let it rest for about 5 minutes before slicing and serving.
11. Sprinkle with crushed red pepper flakes and chopped basil to taste.

Tips for the Perfect Mediterranean Pizza

• Toast the pine nuts: Toasting the pine nuts prior to adding them to the pizza brings out the most flavor.
• Don't overload the pizza: Thinly slice the vegetables and spread them out to ensure they cook evenly and don't make the crust soggy.
• Use high heat: Baking at a high temperature (500°F or higher) creates a crispy crust.
• Dry the tomatoes: Press the tomato slices between paper towels to remove some of the moisture.
• Brush the crust: Very lightly brush the outer crust ridge with pizza sauce to get a beautiful golden brown and flavorful crust.
• Preheat your pizza stone: For an extra crispy underside, preheat your pizza stone in the oven for 30 minutes before placing the dough on it.

Serving and Storing

Best enjoyed with a nice glass of white wine.

Storing Leftovers:

Allow the pizza to cool completely before placing it in an airtight container. Store in the refrigerator for up to 7 days.

Freezing:

Wrap each slice individually in freezer-safe plastic wrap or place into storage baggies. Freeze for up to 6 months. Reheat directly from frozen in the oven or air fryer, or thaw in the fridge overnight and warm in the microwave.

Variations and Additions

This recipe is highly versatile, allowing for endless customization.

• Add protein: Incorporate lean proteins like grilled chicken, shrimp, or chickpeas.
• Experiment with vegetables: Try different combinations of vegetables based on your preferences and what's in season. Consider broccoli, eggplant, summer squash, mushrooms, or artichokes.
• Adjust the cheese: Use different types of cheese or adjust the quantities to suit your taste.
• Add a drizzle of balsamic glaze: For a touch of sweetness and acidity.

Is Mediterranean Pizza Healthy?

Yes! Mediterranean pizza can be a relatively healthy choice compared to some other pizza varieties, especially if it includes typical Mediterranean ingredients. This recipe is balanced with an abundance of vegetables, fresh aromatics and olive oil. It has limited processed ingredients, especially when it's made with a homemade pizza crust.

Read also: Mediterranean Diet, Instant Pot Style

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