The perfect pizza for maintaining blood sugar

Using our quick whole wheat pizza dough, you can bake your own wholesome pizza faster than delivery. Here's a tasty pizza dough recipe, and one favourite pizza that's good for blood sugar levels.

Preparation time 10 minutes. Rising time 10 to 20 minutes. Makes dough for one 30 centimetre (12 inch) pizza.

Ingredients:

• 100 g (3/4 c) whole wheat flour
• 100 g (3/4 c) all-purpose flour
• 10 ml (2 tsp) quick-rising yeast
• 4 ml (3/4 tsp) salt
• 2 ml (1/4 tsp) suga
• 125 to 150 ml (1/2 to 2/3 c) hot water
• 10 ml (2 tsp) olive oil

1. Combine the whole wheat flour, all-purpose flour, yeast, salt and sugar in a food processor. Pulse to mix.
2. Combine the hot water and oil in a measuring cup. With the motor running, gradually pour the hot liquid through food processor feed tube.
3. Process until dough forms a ball, then process one minute to knead. The dough should be quite soft. If it seems dry, add 15 to 30 millilitres (one to two tablespoons) warm water. If too sticky, add 15 to 30 millilitres (one to two tablespoons) flour.
4. Transfer the dough to a lightly floured surface. Spray a sheet of plastic wrap with nonstick spray and place it, sprayed side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.

Preparation time 30 minutes. Cooking time 20 minutes. Serves 4.

Ingredients:

• 1 whole wheat pizza dough
• Cornmeal for dusting
• 15 ml (1 tbsp) olive oil, divided
• 250 g (8 oz/3 c) baby bella or cremini mushrooms, stem ends trimmed, wiped clean and sliced
• 2 garlic cloves, minced
• Pinch of salt
• Freshly ground pepper to taste
• 30 ml (2 tbsp) chopped fresh parsley
• 150 ml (2/3 c) prepared marinara sauce
• 30 ml (2 tbsp) chopped fresh marjoram or oregano
• 0.5 ml (1/8 tsp) crushed red pepper
• 250 ml (1 c) shredded part-skim mozzarella cheese
• 75 g (1/2 c) diced red onion
• 25 g (1/4 c) grated Parmesan cheese

1. Prepare the quick whole wheat pizza dough (above).
2. Place a baking stone or inverted baking sheet on lowest rack of oven. Preheat the oven to 260°C (500°F) or highest setting. Coat a 32 centimetre (12 1/2 inch) pizza pan with nonstick spray. Dust with the cornmeal.
3. Heat 10 millilitres (two teaspoons) of the oil in a large non-stick skillet over medium-high heat. Add the mushrooms and cook, stirring or shaking the skillet from time to time, until tender and lightly browned, three to four minutes.
4. Add the garlic and cook, stirring, for 30 seconds longer. Remove from the heat and stir in parsley, salt and pepper.
5. Mix the marinara sauce, marjoram (or oregano) and red pepper in a small bowl.
6. On a lightly floured surface, roll the dough into a 33 centimetre (13 inch) circle. Transfer to the pizza pan. Turn the edges under to make a slight rim around the outside edge. Brush the remaining five millilitres (one teaspoon) oil over the rim.
7. Spread the marinara sauce over the crust, leaving a one centimetre (1/2 inch) border. Sprinkle the mozzarella over the sauce. Scatter the mushrooms over the mozzarella. Sprinkle with the onion. Top with the Parmesan cheese.
8. Place the pizza pan on a heated baking stone (or baking sheet) and bake until the bottom crust is crisp and golden, 10 to 14 minutes. One serving is one-quarter of a 30 centimetre (12 inch) pizza.

Per serving: 368 calories, 18 g protein, 45 g carbohydrates, 6 g fibre, 14 g total fat, 5 g saturated fat, 22 mg cholesterol, 916 mg sodium.

Pizza can be part of your low blood sugar eating plan, especially when you make your own with a thin whole-grain crust, topped with lots of vegetables and a moderate amount of cheese. This is just one example of a blood-sugar friendly recipe, feel free to experiment with your own.

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