Nutrition

Healthy Recipe: Roasted Veggie Pizza

Not sure how to get started on your mindful eating journey? This recipe is a good place to start.  Take the time to prepare the recipe with care knowing that you will be nourishing your body. Choose fresh seasonal vegetables grown locally for a better-tasting and more nutritious dish.   Use minimally processed ingredients like pre-made pizza dough or cauliflower pizza crust.  Turn off all devices and sit down to eat without distraction. Eat slowly and engage your five senses to really enjoy your meal.

Roasted Veggie Pizza
Servings:  4

Ingredients:

Pre-made pizza dough or crust. Some healthier options include: Publix pre-made dough (bakery); Udi’s Gluten Free Pizza Crust & Green Giant Cauliflower Pizza Crust (freezer section). Follow directions on the package for proper handling.

Pizza Sauce:

  • ½ cup tomato puree
  • ½ teaspoon dried oregano
  • ¼ teaspoon dried basil

Toppings:

  • 2 Portobello mushroom caps sliced
  • 1 large red pepper, cut into ½ inch strips
  • 1 red onion,, cut into ½ inch wedges
  • 1 medium zucchini, cut diagonally into ½ inch thick slices
  • 2 garlic cloves minced
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • ¼ cup thinly sliced fresh basil leaves

Is there a veggie on this list that you don’t like? Don’t add it. Want to add your favorite veggie? Go ahead. Get creative!

Preparation:

  1. Preheat oven to 400 F.
  2. While pizza dough is coming to temperature (30-60 min.), place mushrooms, red peppers, zucchini, and onions in a baking or roasting pan lined with foil paper.
  3. Combine garlic olive oil, salt and pepper; drizzle over vegetables and toss to coat. Cover and bake at 400 for 20 minutes.
  4. Combine all the ingredients for the sauce and set aside.
  5. Stretch dough out on parchment paper and place directly onto the rack. Bake for 12 minutes.
  6. Remove dough from oven and spread sauce on top.
  7. Add the vegetables and place pizza back in the oven (on parchment paper) for 5 minutes. Remove from oven and top with sliced basil leaves.
  8. Let stand 5 minutes before slicing.

Nutritional information (per serving): Calories 363,  Fat 7g, Carbohydrates 61g, Protein 14g, Sodium  611g, Fiber 6g.

 About Terry Ochoa

Terry Ochoa is a wellness dietitian at Baptist Health South Florida. She developed the nutrition component for an intensive lifestyle modification program available to employees. For the past eight years, she has provided nutrition counseling and education to its participants. Ms. Ochoa has collaborated on several research projects that examine the effects of intensive lifestyle intervention programs and their long-term effects on health-related behavior modification. Her study results are published in several reputable journals. Terry is involved with Homestead Hospital’s Healthy Homestead initiative and the system-wide Plant Strong initiative. Ms. Ochoa practices what she preaches. She doesn’t sacrifice taste or nutrition and exercises daily as a part of her routine. Her goal is to inspire and support those seeking to live a healthier and happier life. She earned her bachelor and master’s degree in dietetics and nutrition at Florida International University.

Healthcare that Cares

With internationally renowned centers of excellence, 13 hospitals, more than 23,000 employees, 4,000 physicians and 100 outpatient centers, urgent care facilities and physician practices spanning across Miami-Dade, Monroe, Broward and Palm Beach counties, Baptist Health is an anchor institution of the South Florida communities we serve.