Whole Wheat Vegetarian Pizza

Healthy, easy and delicious, 2 slices of this vegetarian whole wheat pizza delivers 13 grams of cholesterol-lowering dietary fiber, and is loaded with flavor. As long as you remember / have time to bring the pizza dough to room temperature, prep will take no more than 30 minutes. We always make 2 pizzas as it’s great left over.

My personal favorite toppings are broiled eggplant, broccolini sauteed with garlic, and sauteed mushrooms. But feel free to substitute any vegetables you like—as long as you pre-cook them a bit so they’re not raw, they should be delicious.

This recipe is flexible and adaptable: if someone wants meat, just place some sliced pepperoni atop a few of the slices or make one pie with meat and one totally vegetarian.

For those who want to make their own dough, go for it. I hear it’s easy but I’ve never tried it as that bag of Trader Joe’s whole wheat pizza is like magic to me (and there’s no food processor to clean!)

Have pizza purists in the house? Do a taste-test of whole wheat pizza dough vs ‘regular’ white pizza dough. But just so you know, the whole wheat pizza is much healthier: first of all, it delivers DOUBLE the cholesterol-lowering dietary fiber. Not only that, the plain dough has almost double the salt and 50% more total fat than the whole wheat dough!

Give this recipe a try for a great “Meatless Monday” or any day vegetarian dinner!  Bonus: it’s great with kids or picky eaters (ahem, like myself). Kids love to roll out the dough…and if you let kids or family/friends customize with their own toppings it makes for a great pizza party. Just don’t break out the wine and beer until all the slicing is complete! (Yes, I sadly speak from experience; I now have a firm rule of no alcohol until all chopping and slicing is complete.)

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Going Lo-Co Whole Wheat Vegetarian Pizza
Prep Time
30 mins
Cook Time
15 mins
Total Time
45 mins
 

Homemade Healthy Whole Wheat Pizza takes a bit of time but is easy and delicious. You can use any vegetables: my favorites are broiled eggplant, sauteed mushrooms and broccolini sauteed with garlic!

Servings: 4 people
Author: Karen Swanson
Ingredients
  • 1 bag Whole Wheat Pizza Dough (Trader Joe's)
  • 1/4 cup Pizza or Tomato Sauce (like Prego Pizza Sauce)
  • 3 ounces Mozzarella Slices (Trader Joe's whole or part skim)
  • 1 whole Eggplant
  • 6 oz Sliced White Mushrooms (About 1/2 container Trader Joe's)
  • 4 oz Baby Broccoli (broccolini) - heads
  • 4-6 cloves Fresh Garlic
  • 5 TBSP Extra Virgin Olive Oil
  • 1 TBSP Flour (To sprinkle under dough)
Instructions
Prepare Pizza Dough:
  1. Take out pizza dough so it comes to room temperature (I leave out for at least 1 hour).

Prepare Vegetables While Dough Comes to Room Temperature:
  1. Broil the Eggplant: Set rack to top and start broiler. Wash and slice eggplant into 1/3 inch thick slices. Set on a baking sheet lined with foil. Lightly spray or brush slices with olive oil then lightly salt. Turn the slices and lightly oil & salt the other side. Broil for 3-8 minutes per side, until golden brown. Turn and broil the other side. Set aside.

  2. Preheat oven. First, carefully move the rack(s) to the middle of the oven. Then preheat to 425 (with pizza stone if you use...I do not.) 

  3. Saute the sliced mushrooms over medium-high heat in a large saute pan in about 2 TB of olive oil until lightly browned, about 10 minutes, stirring occasionally. Remove to plate.

  4. Prepare the broccolini and garlic. While mushrooms are sauteeing, wash broccolini, discard stems and leaves, and cut heads into bite-size pieces. Slice garlic.

  5. Saute the garlic and broccolini.  In the same pan used for mushrooms, add about 2 TB of olive oil and once warm, add garlic and cook over medium heat for 1-3 minutes until garlic is fragrant but not brown. Add broccolini heads, mix, and cook for 2-3 minutes, then add a bit of water, cover and let steam for 1-2 minutes.

Prepare and Bake Pizza:
  1. Once pizza dough has come to room temperature, roll it on a lightly floured surface to the size of your pizza pan or desired size. If using pizza pan with holes (aka perforated pizza pan) place dough on the pan and stretch to sides.

  2. Spread the pizza sauce on top of the rolled dough. Dot with mozzarella slices. Atop the cheese, add the broiled eggplant, sauteed mushrooms and sauteed broccolini/garlic.

  3. Bake for 12-15 minutes. Lift bottom of pizza to check it's cooked long enough to reach your desired crispiness. Slice with pizza cutter into eighths.

Recipe Notes

Nutrition Facts from My Fitness Pal.

Nutrition Facts
Going Lo-Co Whole Wheat Vegetarian Pizza
Amount Per Serving
Calories 297 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Saturated Fat 5g 25%
Polyunsaturated Fat 2g
Monounsaturated Fat 13g
Cholesterol 11mg 4%
Sodium 904mg 38%
Potassium 197mg 6%
Dietary Fiber 13g 52%
Sugars 9g
Protein 18g 36%
Vitamin A 6%
Vitamin C 19%
Calcium 20%
Iron 22%
* Percent Daily Values are based on a 2000 calorie diet.
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Coronary Calcium Scan Illuminates Heart Disease Risk

In our initial meeting, I told my cardiologist that nearly every adult in my family takes a statin due to a family history of high cholesterol. He then asked if anyone had done a Coronary Calcium Scan.

I’d never heard of that test, and none of my relatives have had it done.

But I did, last month.

The reason: my cholesterol results worsened slightly versus a year ago. My latest Cardio IQ blood test* revealed a high number of LDL (bad) cholesterol particles, and that these LDL particles had shifted from the ‘safe,’ fluffy Pattern A type to the more dangerous, small Pattern B type.

Probably this is due to age (women are plagued with worsening cholesterol at/post menopause) and the fact that I’ve not been able to exercise daily due to injury.

I’m relieved to report that my Coronary Calcium Scan score was zero, which is normal. The report I received states, “A low score suggests a low likelihood of coronary artery disease but does not exclude the possibility of significant coronary artery narrowing.”

So good for now (but could get bad…hence the annual Cardio IQ testing.)

That my score was zero was both a relief and confirmed our treatment plan. I’m to continue to manage my cholesterol and heart disease risk with exercise and a heart-healthy diet (read more in my new book, now available for pre-order: The Low Cholesterol Cookbook and Action Plan: 4 Weeks to Cut Cholesterol and Improve Heart Health. More on my book launch in a later post!)

Should you have a Coronary Calcium Scan? The answer is, it depends.

The test is not for everyone. Insurance often doesn’t cover the cost (mine did not; I paid $283.) And it exposes you to radiation—about the same amount you would normally be exposed to in one year.

A terrific explanation of this test was published by Harvard Health’s article, Should you consider a coronary artery calcium scan? Their opening line says it all: “If you’re on the fence about whether to take a statin, this test might make sense.”

So if you and your doctor want more insight into your current risk of heart disease risk and/or you are trying to decide if a statin is needed, consider this test. It reveals if calcium (plaque) has built up in the walls of the heart’s arteries. A score greater than zero indicates calcification is present; as that is an early sign of cardiovascular disease, it should factor into your treatment plan.

A reminder of the Heart Disease Risk Factors: as detailed by the National Heart, Blood, and Lung Institute:

“Risk factors are conditions or habits that make a person more likely to develop a disease. They can also increase the chances that an existing disease will get worse. Important risk factors for heart disease that you can do something about are:

High blood pressure
High blood cholesterol
Diabetes and prediabetes
Smoking
Being overweight or obese
Being physically inactive
Having a family history of early heart disease
Having a history of preeclampsia during pregnancy
Unhealthy diet
Age (55 or older for women)”

Statin medications do lower cholesterol and have been proven effective when other risks of heart disease (see list above) are present. But when high cholesterol is your only risk factor, it just might make sense to discuss a Coronary Calcium Scan with your doctor.

* A Cardio IQ  is a more detailed test than a ‘regular’ cholesterol blood test; in addition to the regular cholesterol figures, it measures LDL Particle number and size, apo-B and Lipoprotein (a). You can read more in my posts, ApoB and Cardiovascular Risk, and Cholesterol Tests Your Doctor Hasn’t Told You About.

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