.
For people with heart disease, diabetes type 2 or for people who are struggling to keep their weight within given values, pizza from a fast food restaurant is something they should definitely stay away from, in all circumstances. Generally, this type of pizza has a very high fat (and caloric) content. Saturated fat is high and favors the synthesis of LDL-Cholesterol (the bad fraction of cholesterol). It also contains refined flour, which is not the best for blood sugar levels or for one's weight loss target. Why do most of us want to buy a ready-made pizza? What would happen if you could very quickly make a pizza and, this time decide on which ingredients should belong there? Your pizza would end up tasting better than theirs ...with a healthy content ! In order to adjust the nutritional values to your particular needs, use the ingredients analysis features of your Cook'n or MasterCook software. Choose and enter your ingredients and then click on the icon to get the complete nutrition facts for your pizza recipe. For the heart disease care version that follows, we have used soy-based pizza pepperoni (Boca or Yves brand) to provide complete protein and very low saturated fat and to lower cholesterol content (to lower dietary cholesterol). Drained beans, such as red kidney beans could also be used instead of the soy pepperoni, to provide amino acids for protein synthesis. For a strictly vegetarian version, you may want to use a soy-based or other plant-based cheese-like product.
Diabetics will want to make sure the pizza dough or pita bread is made of whole wheat. They would also want to keep the vegetable content high, so as to provide a high fiber content. The above is a plant-based (soy) pizza recipe. Soy provides the same proteins or amino acids as meat. To bring the total fat content down to 10% of calories, one can use an oil sprayer, available in most good drugstores. Soy pepperoni (Boca's pizza pepperoni) is available in most large grocery stores but may be harder find in at "discount" banners. Drained red kidney beans could also be used as a source of protein, when combined with unrefined wholegrain cereals, such the whole wheat dough. Do not try to replace the soy pepperoni with meat-based sausages, as they are all very rich in saturated fat. They do NOT qualify as heart-friendly foods. Aim for lower blood cholesterol. Since coronary heart disease is a common complication of diabetes, keeping a low fat value for this pizza is important.
The cardio version was used as a base. The weight loss variation of this pizza recipe aims at reducing the caloric intake while maintaining adequate nutritional values. The amount of oil was slightly reduced. So was the amount of pepperoni. 1/4 cup of chopped broccoli was added to increase the feeling of satiety. Using pita bread or dough made with unrefined whole grains also helps a lot. Balance with accompanying dishes so as not to exceed your set caloric intake. Use an oil sprayer similar to the one shown in the "directions", in order to keep the caloric intake down. Why not replace the usual cola with hM tea mix ( 1 bag black Earl Grey + 1 bag green tea ) or unsweetened ice-tea ?
Cooking Directions
Place the pita pocket on ovenproof plate. Spray a fine mist of oil on top, for spice adherence. Sprinkle with some "no-Salt TM" (check with your MD), ground pepper and oregano. Spread some fat-free pizza sauce thinly on top, leaving the outer half-inch sauce free. Distribute soy pepperoni evenly on top of sauce. Add the sliced onions, green pepper, mushrooms and other garnishing. Spray again with a fine mist of oil and again sprinkle with a bit of no-salt, ground black pepper and oregano flakes. Cover with the shredded fat-free cheese. Spray again with a very fine mist of oil. Place in the oven, or toaster oven until done.
The key to keeping the fat content low is to use an oil sprayer, depending on the brand, a one second adds only one gram of oil ( 9 KCal). The spices are added on two occasions: on top of the crust and later on top of the garnishing, this is to make sure you get an exceptionally good tasting pizza.
Strict vegetarians may want to use soy-based or other plant-based cheese.
The key to keeping the fat content low is to use an oil sprayer, depending on the brand, a one second adds only one gram of oil ( 9 KCal). The spices are added on two occasions: on top of the crust and later on top of the garnishing, this is to make sure you get an exceptionally good tasting pizza.
Strict vegetarians may want to use soy-based or other plant-based cheese.
Serving suggestion
+
+
+
=
+ / - 700 Calories
or
your own target
for Calories
or
your own target
for Calories
You may want to serve this pizza with a blend of healthy juices such as cranberry and blueberry (unsweetened), a mediterranean salad, icy french pancakes with field berries and a blend of artery taming teas.
+
hM Cranberry and Blueberry Juice Mix
hM Tea Mix
Your whole
meal yields
meal yields
Diet Planner Analysis
| Cardio | Energy 804KCal | %Cal from fat 17.0 | %Cal from Carb 62.0 | %Cal from Protein 22.0 |
| for Diabetics | Energy 870KCal | %Cal from fat 23.0 | %Cal from Carb 58.0 | %Cal from Protein 19.0 |
An oil sprayer is very helpful in keeping a low fat content
As you develop skills in making this dish and your pizzas become better and better still, feel free to experiment with other components you deem to be healthy. Note that using meat-based sausages will ruin the virtues of this pizza on account of the very high saturated fat content. After a few trials, you will have found "How to Make" YOUR favorite version of a healthy pizza.
Heart Health, Cardiac Care Diets / Notes
The heartMonitron Nutrition Journal
- Pizza Americana - Very Low-Fat, Low Cholesterol Healthy Recipe
Nutrition Facts summary :
Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
Compared with average, common recipe :
for Heart Health Diets
Nutrition Facts summary :
Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
for Diabetes Diets
Nutrition Facts summary :
Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein
Weight Loss - Management Diets
This recipe can be entered in and easily edited with: either Cook'n or MasterCook (recipe software with nutritional analysis and menu planning features)
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| 355 | KCal |
| 16.9 | % |
| 47.8 | % |
| 35.2 | % |
| 377 | KCal |
| 29.5 | % |
| 43.0 | % |
| 27.5 | % |
| 355 | KCal |
| 16.9 | % |
| 47.8 | % |
| 35.2 | % |
The average common pizza recipes yield 61.5% KCal from fat, 25.0% KCal from carbohydrate and 13.5% KCal from Protein
The heartMonitron Nutrition Journal
- - Pizza Americana - How to Make a Very Low-Fat, Low Cholesterol Healthy Pizza Recipe
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Pizza Americana - Very Low-Fat, Low Cholesterol Healthy Recipe
Serves 1 person
for Heart Health Diets Version
Ingredients List for this Pizza Recipe
| Qty | Measure Unit | Ingredient | Method | Alternative | |
|---|---|---|---|---|---|
| 1 | 60 | Grams | Soy-based pizza pepperoni (Boca brand ) in supermarkets | Thinly sliced | Drained Beans, Not fat-meat sausages ! |
| 2 | 1 1/2 | Tablespoon | Pizza Sauce, fat-free | From grocery store | home made pizza sauce |
| 3 | 1/3 | Cup | Onion | Thinly sliced | |
| 4 | 1/3 | Cup | Green Pepper | Thinly Sliced | |
| 5 | 1 1/2 | Slice | Fat-free Cheese | Kraft fat-free mozzarella slices | Vegetarian: plant-based cheese |
| 6 | 1/4 | Cup | Mushroom Pieces | Finely Chopped | |
| 7 | 4 | Grams | hM oil blend | Spray | 50% Canola, 50% Olive |
| 8 | 1/4 | Teaspoon | No-SaltTM | Check with your MD | |
| 9 | 1/8 | Teaspoon | Coarse ground pepper | To Taste | |
| 10 | 1/8 | Teaspoon | Oregano flakes | Fresh leaves | |
| 11 | 1 | Serving | Pita Bread, wholewheat (or pizza crusts, wholewheat) | 45 gram pocket | make your own pizza dough with whole wheat |
| 12 | |||||
| 13 | |||||
| 14 | |||||
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| 17 | |||||
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| 20 |
The heartMonitron Nutrition Journal
- Pizza Americana - How to Make a Very Low-Fat, Low Cholesterol Healthy Pizza Recipe
Heart Health
Diabetes Care
Lowering Cholesterol
Weight Loss
Healthy Recipes
Pizza Americana - Very Low-Fat, Low Cholesterol Healthy Recipe
Nutrition Facts
Per person, % Daily Values based on a daily 2000 KCalorie diet
Total Calories : 355 KiloCalories
% From fat
% From carbohydrate
% From protein
% From carbohydrate
% From protein
| 16.9 | % of Calories |
| 47.8 | % of Calories |
| 35.2 | % of Calories |
| Food Exchanges | |
| Grain ( Starch ) | |
| Lean Meat | |
| Vegetable | 2 |
| Fruit | |
| Non-Fat Milk | |
| Fat | |
| Carbohydrate | |
| Calcium | 219.0 | milligrams | 22.0 | % D. Value |
| Iron | 12.0 | mg | 69.0 | % |
| Zinc | 6.0 | mg | 40.0 | % |
| Vitamin C | 51.0 | mg | 86.0 | % |
| Vitamin A | 1052.0 | i.u. | 21.0 | % |
| Vitamin B6 | 0.2 | mg | 13.0 | % |
| Vitamin B12 | 0.9 | micrograms | 15.0 | % |
| Vitamin B1 | 0.8 | mg | 55.0 | % |
| Riboflavin B2 | 0.1 | mg | 7.0 | % |
| Folacin | 28.0 | mcg | 7.0 | % |
| Niacin | 1.0 | mg | 7.0 | % |
| Total Fat | 7.0 | grams | 10.0 | % D. Value |
| Saturated fat | 1.0 | grams | 3.0 | % |
| MonoUnsaturated fat | 4.0 | grams | 17.0 | % |
| PolyUnsaturated fat | 1.0 | grams | 6.0 | % |
| Cholesterol | 8.0 | grams | 3.0 | % |
| Total Carbohydrate | 43.0 | mg | 14.0 | % |
| Dietary fiber | 5.0 | grams | 21.0 | % |
| Sugar | n/a | grams | n/a | % |
| Protein | 32.0 | grams | 64.0 | % |
| Sodium | 893 | mg | 37.0 | % |
| Potassium | 1178 | mg | 34.0 | % |
Serves 1 person
Diabetes Care Diets / Notes
The heartMonitron Nutrition Journal
- Pizza Americana - How to Make a Very Low-Fat, Low Cholesterol Healthy Pizza Recipe
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Pizza Americana - Very Low-Fat, Low Cholesterol Healthy Recipe
Serves 1 person
Diabetes Care Diets Version
Ingredients List for this Pizza Recipe
| Qty | Measure | Ingredient | Method | Alternative | |
|---|---|---|---|---|---|
| 1 | 50 | Grams | Soy-based pepperoni for pizza | Thinly sliced | Drained beans, Not fat meat sausages ! |
| 2 | 1 1/2 | Tablespoon | Pizza Sauce, fat-free | From Grocery Store | home made pizza sauce |
| 3 | 1/3 | Cup | Onion | Thinly sliced | |
| 4 | 1/3 | Cup | Green Pepper | Thinly Sliced | |
| 5 | 1 | Slice | Fat-free Cheese | Kraft's fat-free mozzarella slices | Vegetarian: plant-based cheese |
| 6 | 1/4 | Cup | Mushroom Pieces | Finely Chopped | |
| 7 | 10 | Grams | hM oil blend | Oil sprayer | 50% Canola, 50% Olive |
| 8 | 1/4 | Teaspoon | No-Salt TM | Check with your MD | |
| 9 | 1/8 | Teaspoon | Coarse ground pepper | To Taste | |
| 10 | 1/8 | Teaspoon | Oregano flakes | Fresh leaves | |
| 11 | 1 | Serving | Pita Bread, wholewheat (or pizza crusts, wholewheat) | 45 gram pocket | or make your own whole wheat pizza dough |
| 12 | |||||
| 13 | |||||
| 14 | |||||
| 15 | |||||
| 16 | |||||
| 17 | |||||
| 18 | |||||
| 19 | |||||
| 20 |
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for Heart Health Diets Version
Nutritional Values - Data Analysis for this Pizza Recipe
The heartMonitron Nutrition Journal
- Pizza Americana - How to Make a Very Low-Fat, Low Cholesterol Healthy Pizza Recipe
Heart Health
Diabetes Care
Lowering Cholesterol
Weight Loss
Healthy Recipes
Pizza Americana - Very Low-Fat, Low Cholesterol Healthy Recipe
Nutrition Facts
Per person, % Daily Values based on a daily 2000 KCalorie diet
Total Calories : 377 KiloCalories
% From fat
% From carbohydrate
% From protein
% From carbohydrate
% From protein
| 29.5 | % of Calories |
| 43.0 | % of Calories |
| 27.5 | % of Calories |
| Food Exchanges | |
| Grain ( Starch ) | |
| Lean Meat | |
| Vegetable | 2 |
| Fruit | |
| Non-Fat Milk | |
| Fat | |
| Carbohydrate | |
| Calcium | 219.0 | milligrams | 16.0 | % D. Value |
| Iron | 12.0 | mg | 60.0 | % |
| Zinc | 6.0 | mg | 34.0 | % |
| Vitamin C | 51.0 | mg | 86.0 | % |
| Vitamin A | 1052.0 | i.u. | 19.0 | % |
| Vitamin B6 | 0.3 | mg | 13.0 | % |
| Vitamin B12 | 0.8 | micrograms | 13.0 | % |
| Vitamin B1 | 0.8 | mg | 47.0 | % |
| Riboflavin B2 | 0.1 | mg | 7.0 | % |
| Folacin | 28.0 | mcg | 7.0 | % |
| Niacin | 1.0 | mg | 7.0 | % |
| Total Fat | 13.0 | grams | 19.0 | % D. Value |
| Saturated fat | 1.0 | grams | 7.0 | % |
| MonoUnsaturated fat | 8.0 | grams | 36.0 | % |
| PolyUnsaturated fat | 3.0 | grams | 12.0 | % |
| Cholesterol | 5.0 | mg | 2.0 | % |
| Total Carbohydrate | 43.0 | grams | 14.0 | % |
| Dietary fiber | 5.0 | grams | 21.0 | % |
| Sugar | n/a | grams | n/a | % |
| Protein | 32.0 | grams | 64.0 | % |
| Sodium | 893 | mg | 37.0 | % |
| Potassium | 1178 | mg | 34.0 | % |
Serves 1 person
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Nutritional Values - Data Analysis for this Pizza Recipe
Diabetes Care Diets Version
Weight Loss, Control and Maintenance Diets / Notes: Look out for unwanted hidden calories, in all meal plans
The heartMonitron Nutrition Journal
- Pizza Americana - How to Make a Very Low-Fat, Low Cholesterol Healthy Pizza Recipe
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Pizza Americana - Very Low-Fat, Low Cholesterol Healthy Recipe
Serves 1 person
DIFFERENCES from Heart Health Version :
Low-calorie pita bread or pizza dough, compare nutrition facts labels of products at your supermarket
2 grams, Oil blend : 50% Canola, 50% Olive
40 to 45 grams soy-based pizza pepperoni. Boca or Yves brands are available in most supermarkets
1/4 cup chopped broccoli or other fiber-rich vegetable suitable for pizza.
Low-calorie pita bread or pizza dough, compare nutrition facts labels of products at your supermarket
2 grams, Oil blend : 50% Canola, 50% Olive
40 to 45 grams soy-based pizza pepperoni. Boca or Yves brands are available in most supermarkets
1/4 cup chopped broccoli or other fiber-rich vegetable suitable for pizza.
Weight Loss and Management Diets Version
Ingredients List DIFFERENCES for this
Pizza Recipe
Pizza Recipe
The heartMonitron Nutrition Journal
- Pizza Americana - Very Low-Fat, Low Cholesterol Healthy Recipe
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Heart Health
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Pizza Americana - Very Low-Fat, Low Cholesterol Healthy Recipe
Serves 1 person
Weight Loss and Management Diets Version
Nutrition Facts
Will vary according to each person's profile and weight loss goals
Nutritional Analysis for this Pizza Recipe
The cardio version described above yields 377 Kilocalories. 16.9% from fat, 47.8% from carbohydrate and 35.2% from protein.
However, in a weight loss or management diet, your personal targets and energy requirements will affect the nutritional analysis. Use the heart healthy recipe as base and the variations suggested above, adjust them according to your own preferences. The analysis results for your own variation of Pizza Americana should be close to that of the heart health recipe, depending on the extent of the changes you make.
However, in a weight loss or management diet, your personal targets and energy requirements will affect the nutritional analysis. Use the heart healthy recipe as base and the variations suggested above, adjust them according to your own preferences. The analysis results for your own variation of Pizza Americana should be close to that of the heart health recipe, depending on the extent of the changes you make.
Variations to Pizza Americana - Very Low-Fat, Low Cholesterol Healthy Recipe
WARNING !
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
WARNING !
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
The software uses data and values similar to those of the SR20 Release from the United States Department of Agriculture data bank as a base for nutritional data analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all of the ingredients in the world are included. If you use a recipe software program to create, edit and / or analyse your own personal healthy recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no available data alert" ! Discuss with your MD or RD regarding which nutritional values you should be aiming for.
CAUTION: The food exchanges numbers may vary greatly depending on the ingredients that you have chosen. Use your recipe software for a more precise analysis.
CAUTION: The food exchanges numbers may vary greatly depending on the ingredients that you have chosen. Use your recipe software for a more precise analysis.
A strict definition of "Pizza Americana" would be hard to give, since it would keep changing as you walk from one pizza parlor to another. It would have to be thought of as an average or a hybrid of the the different variations that are preferred by the American consumer. There are many trends such as the Chicago, the New York, the Boston and the vegetarian pizza and countless others. The same phenomenon happens in Italy. A Roman pizza differs from the Calabrese, the Sicilian or the Napolitan. This recipe was made for you to modify, if you must. Note however that the nutritional values and virtues will change accordingly. Use the nutritional analysis features of your recipe software to check on the results after you modified it. You would want to make sure that you still have a healthy, low-fat and low-cholesterol pizza. - NGBeditor
hM strongly recommends using the information and healthy recipes provided on this website under the professional supervision of your doctor or registered dietitian . Whether you are seeking to improve your general health, reverse heart disease, control diabetes or your weight, always assume that getting professional advice from your MD or RD is best.
A heartMonitron Journal - Published for Educational Purposes, only your Doctor can provide advice
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Category : Cookbooks - Nutrition guidelines and recipes for Heart Health -
"The Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook"
The Cleveland Clinic Heart Center
The Cleveland Clinic Heart Center
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Disclosure:This ad space is sponsored by hM, the purchase of the above, contributes to keep hM going and keep membership free for everyone
Category : Medical Books and Guides Diabetes Care - Nutrition and Food
American Medical Association Guide to Living with Diabetes: Preventing and Treating Type 2 Diabetes - Essential Information You and Your Family Need to Know By AMA, DR. Boyd E. Metzger MD
Title:
Diabetes Meal Planning Made Easy
Authors: Warshaw
The American Diabetes Association
Diabetes Meal Planning Made Easy
Authors: Warshaw
The American Diabetes Association
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"Cook'n for Diabetes" Software Contains 1,000recipes. Author: The American Diabetes Association (Cook'n Main Software Required)
"Cook'n Low Fat Low Cholesterol" , Software Program Complement.
"Cook'n Healthy & Hearty" , Software Program Complement.
"Cook'n Low Carb" ,
Software Program Complement.
Software Program Complement.
Losing Weight for Good, By Lawrence J. Cheskin MD, Johns Hopkins Weight Management Center
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