Tasty and chewy double-cheese pizza bites

What a delicious way to welcome your guests! These personal-sized pizzas are loaded with fresh tomato slices and jazzed up with two kinds of cheese, black olives and fresh herbs. Not only are they flavour-rich, they help combat high blood pressure. [Image credit: iStock.com/olgna]

Preparation time: 30 minutes (plus rising)
Cooking time: 10 minutes
Serves: 24 hungry people

• 650 to 750 g (2 3⁄4 to 3 c.) all-purpose flour
• 5 ml (1 tsp.) sugar
• 1 packet rapid-rise yeast
• 250 g (1 c.) very warm water (49°C to 54°C or about 120°F to 130°F)
• 15 ml (1 tbsp.) extra-virgin olive oil
• Salt to taste
• 500 ml (1 pt.) cherry tomatoes
• 125 g (4 oz.) shredded fontina cheese
• 45 ml (3 tbsp.) freshly grated Parmesan cheese
• 12 kalamata olives, pitted and cut into slivers
• Fresh oregano leaves

1. Mix 250 grams (1 cup) flour, sugar and yeast in bowl. Stir in the water and oil until blended.
2. Pulse 425 grams (1 3/4) cups flour and salt in a food processor to mix. Add yeast mixture and pulse until blended. With motor running, add remaining flour, 15 millilitres (1 tablespoon) at a time, until soft dough forms (you will need to process about 2 minutes).
3. Dust work surface lightly with flour. Turn out dough and knead until smooth, 1 to 2 minutes. Shape into ball. Cover with clean kitchen towel; let rest 10 minutes.
4. Preheat oven to 230°C (450°F). Line 2 baking sheets with parchment paper.
5. Divide dough into 4 pieces. Wrap 3 pieces in plastic; refrigerate. Cut remaining dough into 12 equal pieces; shape each into a 3.5-centimetre (1 1⁄2-inch) ball. Arrange on baking sheets; flatten into 7.5-centimetre (3-inch) rounds. Lightly coat with nonstick cooking spray.
6. Thinly slice tomatoes; fan out slices. Top each pizza with 2 or 3 slices. Sprinkle with 5 millilitres (1 teaspoon) fontina, a little Parmesan, plus a few olive slivers and oregano leaves.
7. Bake until bubbly and crust is golden, about 10 minutes. Repeat with remaining dough.

Each serving (2 pizza bites) provides:

• Key nutrients: 90 calories, 25 calories from fat, 3 g fat, 1 g saturated fat, 0 g trans fat, 3 g protein, 12 g carbohydrates, 1 g fibre, 75 mg sodium.
• Blood pressure nutrients: 2 mg vitamin C, 6 mg magnesium, 53 mg potassium, 34 mg calcium.

• Use mozzarella or cheddar cheese instead of fontina cheese.
• Try green olives as a twist instead of the black.

This recipe is a good example of how to use higher-fat, higher-sodium foods in small quantities. The olives provide such a flavour boost, but admittedly they do have fat and salt. By using just a few, you get the taste you need with fewer of the things you don't.