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Easy Whole Wheat High Fiber Pizza Crust Recipe
Homemade Pizza Dough makes it Easy to control the Fiber, Nutritional Value, and Gluten
Making homemade pizza crust (dough from scratch) is easy, although most people wont take the time. Thats actually a fallacy because it goes quickly if you use fast rising yeast. Besides, it gives you complete control over the nutritional value. Its a snap to make a crust thats both organic and fills your fiber RDA requirement.
Regular white flour is over-processed (nutritionally neutered) and the odds are that it was grown using pesticides. This recipe is the one that has evolved in my kitchen and makes a thick, soft crust, so if you want to modify it for cheese-stuffed borders, go for it!
Pizza Crust Ingredient List
The proportions listed here make one large crust, but you can double it and store half in plastic wrap in your refrigerator for making the next day after your workout.
- 1 package Fleischman RapidRise yeast
- 1 t virgin olive oil
- 1 1/2 cup warm water
- 1/4 c oat or wheat bran (provides additional fiber)
- 3 1/2 cup Organic whole wheat flour
- 4 t wheat gluten (increases protein and improves rise). Many people are pursuing a gluten-free diet, so it can be left out. I use it because its the glue that holds the dough together; it improves the texture.
- Optional ingredients are a great idea. For example, your favorite herbs; theyre not just for the topping. Depending on my mood I like to add one or more of: rosemary, basil, pepper, ground mustard, curry, and parsley.
Mix Your Pizza Dough
- Pour the warm water in a large plastic or glass mixing bowl.
- Stir the yeast into the water. It smells great!
- Add the olive oil.
- Stir in 1 cup of flour, about 1/4 cup at a time.
- Stir in the wheat or oat bran and gluten.
- Mix flour in 1/4 cup at a time until it's too stiff to work. I use a wooden or plastic spoon and I quit when I reach that point where I say, OK, if I go any further, this mixing spoon is going to snap.
Knead the Dough Ball and Bake
Turn your dough ball out onto a floured surface; I just use my Formica kitchen countertop as you can see in the pic to the left.
Coat your palms with flour and begin kneading the dough, adding fresh flour as needed. Keep kneading until its not longer sticky any longer. Re-flour the surface. Use your rolling pin to roll the dough out to the size of a large pizza.
Now its time to pre-heat your oven to to 500 degrees with the pizza stone inside it if you have one. I highly recommend it; it makes a better pie and will keep your oven temperature much more consistent when baking anything else. I never take mine out other than to clean it.
Put the dough pie into a floured pizza pan if youre going that route. Put it on a floured pizza peel if you use a stone. Now crimp up the edges a bit to create a dam to contain your sauce, cheese, etc. If youre making a cheese-stuffed pizza, this is the time to do it. Add the sauce and desired toppings.
Place it in the oven and bake. The time may vary depending on a number of factors including size and toppings, but it will probably be less than 18 minutes and no longer than 25 at sea level. Start checking at 18. Those of you who are mountaineers know how to adjust it for altitude.
Are you like me, enjoying getting creative in the kitchen? Lately Ive been turning to this reference book for some great ideas—The Elements of Pizza: Unlocking the Secrets to World-Class Pies at Home. Got any pizza tips? Share them with our readers in the comment section below!
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