Homemade Pizza Made Healthy!

by kelsey | Apr 12, 2017 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health

This is a recipe Amanda Berckes, SDSU Dietetic Intern created. A healthy twist on homemade pizza! You can substitute the topping for your favorites if you don’t like the below options, such as switching the sausage for Canadian bacon or switching up the veggies. This recipe can save you 50-100 calories per slice compared to a typical slice of pizza and adds a bunch of really great nutrients.  It is a favorite of her’s so enjoy!! -Kelsey

Homemade Pizza

Ingredients:

• 1 whole wheat thin 12” pizza crust
• ½ cup pizza sauce
• 2 tsp pizza seasoning blend
• ¾ cup chopped red bell pepper
• ¾ cup chopped green bell pepper
• ½ cup pieces or sliced mushroom
• ¼ cup chopped onions
• 6 oz lean turkey sausage
• 1 cup 2% shredded mozzarella cheese Directions:

• Preheat oven to 400°
• Lay crust on pizza pan and spread sauce on top
• Add seasoning and toppings
• Bake pizza for 6-10 minutes or until crust is golden brown along the edges
• Cut pizza into 6 pieces

Tips:

• Sprinkle a little corn meal on the pizza pan before putting the crust down to prevent sticking.
• If you prefer a crispier crust, bake the crust for 3-5 minutes before adding sauce and toppings.
• Sauté vegetables to soften them before adding to pizza.

-Written and created by Amanda Berckes, SDSU Dietetic Intern

Grilling Tips!

by kelsey | Apr 11, 2017 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health

‘Tis the season for grilling!

Grilling is a fun and convenient way to cook, especially with the weather getting nicer. Cooking on the grill can also be a very healthy cooking method. Keep the following tips in mind to have a healthy and delicious grilling season.

• Go light on the sauces. Grilling and dipping sauces can be high in added sugar and/or sodium. Make your own sauce, add spices and herbs, or cut back on the amount of sauce used. Let the delicious flavor of grilling do its job.

• Choose lean protein sources. Fish and skinless poultry taste great on the grill and are typically lower in saturated fat than red meats. Meat and pork can also be good choices—just opt for leaner cuts and watch the portions. Choose “loin” or “round” cuts and meats that are 90-95% lean. The recommended portion size of meat is 3 ounces, which is about the size of a deck of cards.

• Choose a whole-grain bun instead of white for added nutrients and fiber. If you’re watching your calorie or carbohydrate intake, go with half of the bun or use a lettuce wrap.

• Cut up colorful vegetables (like bell peppers, mushrooms, zucchini, onions, squash, potatoes, carrots, etc.) and grill them on kabobs or in aluminum foil. Toss the vegetable pieces in a little bit of oil to prevent them from drying out and sticking to the grill.

• Fruits can be grilled too! Cut up fresh fruit and put them on kebabs. Choose firm fruits like apples, peaches, pineapple, pears, or cantaloupe. These fruits are less likely to fall apart or become too mushy on the grill. Bananas can even be grilled—just keep it in its peel to protect the banana’s soft texture.

• Don’t forget to clean your grill regularly. Failing to do so can cause food to stick to the grades, uneven cooking temperatures, and shortened longevity of the grill.

Written by Amanda Berckes, SDSU Dietetic Intern