The mini pizza is suitable for baking in an airfryer, as I have done here
This wholemeal flour mini pizza is a healthy and nutritious dinner for one person. Of course, you can increase the quantity and make more small pizzas or a larger pizza. The mini pizza is suitable for baking in an airfryer, as I have done here. If you don’t have an airfryer, you can use a regular oven. You can also make the crust with fine flour, but then the pizza will be less filling and have less nutrition and fibre.
The mini pizza is made in a Mediterranean diet version, which is healthy and nutritious. It is a myth that the healthy Mediterranean diet does not include flour and carbohydrates. It does, but whole grains and coarse grain products are used. You can determine how healthy and nutritious the pizza will be by choosing your own toppings according to your preferences. I have a suggestion for a completely vegetarian pizza, which makes it a very healthy dinner.
The recipe yields a pizza with a diameter of 18 cm. If you double the amount of dough, you can make a 25 cm pizza, and if you triple the amount of dough, you can make a large 31 cm pizza.
60 g whole spelt flour
40 g fine spelt flour
60 g water
2 g dry yeast
2 g salt
½ teaspoon sugar
Extra virgin olive oil (EVO)
This is up to your own desires and preferences.
Suggested vegetarian pizza (see picture and toppings further down in the recipe)
Sauce (for 2-3 mini pizzas)
3 tbsp ketchup
1-2 tsp chili sauce
2-3 tsp sour cream or creme fraiche
1-2 tbsp finely chopped onion
6-8 asparagus spears (blanched or pre-cooked for 2 minutes before placing them in cold water)
3-4 mini plum tomatoes, sliced
A small amount of pre-fried mushrooms, sliced or chopped
4-5 pitted olives, sliced
50-70 g grated good-quality cheese
4-5 tsp grated Parmesan cheese
- Heat the water to a maximum of 40°C in a small bowl, add sugar and stir until the sugar is dissolved.
- Then add the dry yeast and mix well. Set the mixture aside and let it sit for 8-10 minutes.
- In another bowl, combine the flour and salt.
- Then add the yeast mixture.
- Mix the ingredients together until you get a smooth dough.
- Put a little oil on a work surface, place the dough on it, and knead it for 2-3 minutes.
- Shape it into a small ball. Put a little oil in a bowl, place the dough in the bowl, and turn it so that it is covered with oil. Cover it with plastic wrap or something similar and let it rise for about 1 ½ hours.
- This dough should not be rolled out! Prepare a piece of parchment paper with a diameter of 20-21 cm. Press the dough into a circle with a maximum diameter of 18 cm. If you make a larger pizza than this, it will not become airy when it is fully baked.
- Let the pizza rest and rise under a cover for 10 minutes.
- Spread sauce on the pizza and evenly distribute asparagus, tomatoes, and olives.
- Sprinkle onions and grated cheese on top.
- Add 1-2 teaspoons of Parmesan cheese and seasonings.
Baking in an airfryer: 200°C for 6-7 minutes.
In a regular oven: Preheat to 220°C on the top rack for 12-15 minutes.
Serving: Remove the pizza from the oven and sprinkle with 1-2 teaspoons of Parmesan cheese and a little olive oil. Optionally, add fresh basil.
Contains gluten and is virtually lactose-free. If you use a matured cheese, the lactose will be broken down. If not, you can buy a lactose-free cheese. Parmesan cheese contains very little lactose because it is a hard cheese that is matured for 18-24 months. There is more lactose in sour cream or creme fraiche. The sauce contains 2-3 teaspoons of lactose, and most people can tolerate this amount. Fermented dairy products have less lactose than others. If you want to be extra cautious, you can replace the sour cream/creme fraiche with a lactose-free alternative. The pizza contains onions, mushrooms, tomatoes, and optionally asparagus, which can be high in FODMAPs. More than 12 grams of asparagus are considered moderately high in FODMAPs. However, all the ingredients in this pizza are in such small quantities that they fall below the threshold for high FODMAPs. The sum of them can still contribute to a high to moderate level, especially when combined with spelt, which is defined to have a moderate content. You often know best what you can tolerate. If you’re unsure, you can replace the vegetables with others that you like and are confident you can tolerate.
What is the Mediterranean diet. Read a brief article from Harvard Medical School: Mediterranean diet
Read more about what research says about the health effects of the Mediterranean diet. Article from Harvard School of Public Health: Mediterranean diet