Get the Salt Out (48 page)

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To make quick and convenient pizza at home,
use the lowest-sodium, most wholesome ready-to-use ingredients possible. Mozzarella cheese, the traditional topping of choice, is one ingredient that meets these criteria; fortunately, it is one of the lowest-sodium cheeses available. Other ingredients to look for are Eden Pizza Sauce and any of the delicious, whole grain sourdough crusts made by French Meadow Bakery. You can find these helpful products in most natural food stores.
One to Two Salt Shakers.

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Put plenty of flavorful, sliced vegetables on pizza
instead of pepperoni, ham, or Canadian bacon. This is a simple way to increase the potassium content and dramatically reduce the salt and sodium content of pizza. Tasty and colorful vegetables that can be used to top pizzas include: diced onions;
tomato slices; green, yellow, and red pepper rings; chopped spinach leaves; and sliced mushrooms. If you like canned artichoke hearts or sliced black olives on pizza, be sure to rinse them well with water before using.
One Salt Shaker.

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Try pizza Hawaiian-style:
add unsweetened pineapple pieces to your pizza for a refreshing change of pace.
One Salt Shaker.

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Use the herbs fennel and sage to create sausage flavor on pizza without the salt.
That’s the creative idea nutritionist Melissa Diane Smith had when she came up with this recipe for a healthy Turkey Sausage Pizza.
Three Salt Shakers.

To make the pizza topping:
Heat a nonstick skillet over medium heat and cook the turkey crumbles for about 3 minutes, stirring often. Add the ground fennel and rubbed sage and continue cooking for about 2 minutes more, until the turkey bits are thoroughly browned. Scoop out the crumbled meat with a slotted spoon and place it onto a plate line with 2 sheets of paper towel. Lightly pat any unnecessary oil off the top of the meat with another paper towel, then set aside and allow the meat to cool. Clean out the skillet (drain away any excess grease). Heat the olive oil over medium heat, then add the onion. Sauté for a minute, then add the sliced zucchini and minced garlic and lightly sauté for 1 more minute. Turn the heat off and combine the cooked turkey crumbles with the sautéed vegetable mixture.

To assemble and cook the pizza:
Preheat the oven to 375 degrees. Spread the pizza sauce evenly over the crust, leaving at least a 1/2-inch rim around the crust that is unsauced. Spoon the vegetable-sausage mixture on top of the sauce. Top each pizza with ½ cup shredded cheese, then sprinkle lightly with the suggested herbs or herbs of your choice to give the pizza extra color and flavor. Place the pizza directly on the center rack in the oven and bake about 15 minutes, until the cheese is melted and the crust is light brown.
Serves 4.

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Make a cheeseless pizza.
It’s a lot tastier than it sounds. Many of my lactose-intolerant or allergic clients who have had to eliminate cheese from their diets have told me that cheeseless pizza chock-full of flavorful vegetables and herbs often is as good as or sometimes better than the traditional kind. If you don’t believe me, try following these instructions by Melissa Diane Smith for a cheeseless variation of her Turkey Sausage Pizza.
Two Salt Shakers.