Low-salt pizza from the pantry
By Katy Wilkens,
Pizza is high on the list of the top 10 saltiest foods Americans eat. As with all things salty, the best approach is to make your own.
You may be thinking that the big reason you order pizza is because you are short on time to cook. But homemade doesn’t have to mean slow.
You can make this recipe in less than 30 minutes and have it on the table before a pizza delivery could get to your door. Your local pizza parlor isn’t doing anything you wouldn’t. Pizza takes the same amount of time whether someone else makes it or you do.
Homemade pizza could become a family favorite, so be sure you’re stocked up with low-salt toppings. You’ll save money and know that you’re being kind to your heart and kidneys by maximizing flavor and minimizing salt.
Low-salt Pizza Ingredients
- Packaged rapid rise yeast (keeps in refrigerator for a year)
- Olive oil
- Flour, white or whole-wheat
- Canned pineapple (buy small cans, one per recipe)
- Pesto (choose lowest salt option; buy small jars, one per recipe, or make your own ahead and freeze)
- Canned tomato paste
- Cooked ground beef (keep frozen in small amounts; microwave to defrost)
- Sun-dried tomatoes
- Fresh green or red peppers
- Canned roasted red peppers (choose lowest salt option)
- Any leftover meat, chicken or seafood
- Ricotta cheese
- Mozzarella cheese (keep frozen)
- Goat cheese
- Any fresh vegetables or herbs
- Dried oregano and parsley
Quick Homemade Pizza
This is a foolproof recipe even if you have never made crust before!
2 envelopes fast-acting yeast
Pinch of sugar
¼ cup lukewarm water (for yeast)
1 cup lukewarm water (for flour)
3 ½ cups all-purpose flour
¼ cup olive oil
¼ cup tomato paste
¼ teaspoon garlic powder
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried basil or 2 tablespoons fresh
1 teaspoon dried parsley
Sprinkle yeast and sugar into ¼ cup of lukewarm water. Let stand 2 to 3 minutes and then stir until dissolved. Cover with towel 3 to5 minutes or until yeast bubbles up and doubles in volume.
Preheat oven to 500 degrees. Measure flour and make a well in center. Add yeast mixture, 1 cup lukewarm water and oil. Mix dough with fork until a rough ball forms. Knead on floured board for about 5 minutes, adding more flour if dough remains sticky. Dust lightly with flour, place in large clean bowl and cover. Set in a warm spot for 10 minutes.
Prepare toppings. Fold dough over and divide into 3 balls. Use a rolling pin to roll balls to ¼ inch thick. Spread with sauce and add your choice of toppings from above list. Bake for 8 to 12 minutes. Remove and serve. You also can make about 8 to 10 mini pizzas and let everyone top their own!
Nutritional Information (serving size: 2 large pieces):
Calories: 176, Carbohydrates: 18 grams, Protein: 7 grams, Fat: 8 grams, Sodium: 70 milligrams
[Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. The National Kidney Foundation Council on Renal Nutrition has honored her with its highest awards: the Susan Knapp Excellence in Education Award and the Joel D. Kopple Award for significant contributions in renal nutrition. See more recipes at www.nwkidney.org.]