Last night was Make Mr. Prevention Happy Night, also known as pizza night. I wanted to try a pizza crust recipe that caught my eye…and I’m so glad I did! Keep reading 😉
One of the best things about making homemade pizza…you can please multiple people all at the same time.
Mr. P’s toppings: 2% mozzarella cheese with turkey pepperoni (*yawn*)
My toppings: pesto, 2% mozzarella cheese, pine nuts, cherry tomatoes, shallots, garlic, and parmigiano reggiano shavings
Parmesan Pizza Crust from How Sweet It Is
2 cups whole wheat pastry flour
1 tsp active dry yeast
1/2 tsp salt
1/3 cup grated Parmesan cheese
1 Tbsp extra-virgin olive oil
1 Tbsp honey
3/4 cup lukewarm water
In a large bowl combine flour, salt, yeast and Parmesan cheese. Mix with a spoon and create a well in the middle. Add in 3/4 cups water, honey and olive oil. Stir with a spoon until dough comes together. Continue to form into a ball with your hands. If more water is needed, add it by the tablespoon.
Knead dough for 1-2 minutes before placing it in a lightly oiled bowl and covering. Let rise for 1 1/2-2 hours.
Preheat oven to 425° F.
Roll dough to desired pizza dough thickness and place onto a pizza pan. Allow to rise 5-10 minutes. Pre-bake crust without toppings for 4-6 minutes. Remove crust from oven and layer with toppings. Return pizza to oven for 10-12 minutes or until cheese just begins to brown. Serves 5.
Nutrition Information (for 1/5th of crust): 276 calories; 7.8 g. fat; 3 mg. cholesterol; 489 mg. sodium; 39 g. carbohydrate; 4.8 g. fiber; 5.8 g. protein
Result: I looooved this crust! The Parmesan cheese adds such a richness…without a ton of calories. I love the whole wheat pastry flour that gives the health benefits of whole wheat without the overly dense, whole grain taste of other wheat pizza crusts. Definitely give this one a try! Yum! 😀
Morgan of Healthy Happy Place requested I write about bone density on my blog.
Firstly, this is a great topic…thanks, Morgan. It’s a common misunderstanding that getting enough dairy servings each day is what preserves our bones, but bone health goes far beyond calcium and Vitamin D. In fact, most vitamins and minerals play some role in bone health and density.
FUN FACT: Healthy women’s bodies contain 2 POUNDS of calcium! And healthy men’s bodies contain 2 1/2 to 3 POUNDS of calcium!
- Limit alcohol — alcohol can reduce the amount of calcium your body absorbs.
- Limit sodium (2,300 milligram a day or less) and reduce the use of processed foods. There are conflicting studies on the validity of sodium’s role in bone health, but it is wise to limit sodium regardless.
- Adequate potassium (4,700 mg. for healthy adults)
- Limit carbonated beverages (study on the association between soda and bone health)
- Avoid excessive caffeine intake — caffeine can increase the amount of calcium your body loses through urine
- Calcium DRI (Dietary Reference Intake): 1300 milligrams daily for those 9 to 18 years old, 1000 milligrams daily for those 19 to 50, and 1200 milligrams daily for those older than 50
- Vitamin D recommendations: ages 14-50 years old need 200 International Units (IU) or 5 micrograms daily, and ages 51-70 years need 400 IU or 10 micrograms daily, and those over 71 need 600 IU or 15 micrograms daily
In addition to a sound diet, physical activity is a vital part of bone health. Ideally, physical activity should include both cardiovascular and strength-training.
Question: What’s one thing you think you could do to improve your bone density or bone health?
I could drink water instead of beer with my pizza, for starters 😉 And add more strength training to my workout regimen.