BD (Before Diabetes), I baked a lot. I made homemade bread, cakes, cookies and pizza dough. These days I really don’t eat a lot of high-carb foods at home. When I saw an article about grilled pizza in my free issue of Cuisine at Home, I was intrigued enough to dust off my stand mixer and have The Grillmaster fire up his Weber.
This post is just about making the dough; I will post more later about the actual grilling of the pizza. This dough can also be used if you are cooking a pizza in an oven the traditional way.
I am not advocating that you eat a lot of pizza if you have diabetes. I do suggest if you ever get a craving for it, however, that you make it yourself so you can control the amount of calories, carbs and fat that you consume. Cuisine at Home’s original recipe for pizza dough called for cake flour; I used whole wheat pastry flour instead because it’s what I had on hand and I thought it would add a bit of fiber and texture. If you keep your whole wheat flour in the freezer, let it come to room temperature before using in this recipe.
This recipe makes enough dough for eight personal-sized pizzas. One of these pizzas is plenty for one person, especially when paired with a nice salad, and should fit within most diabetic eating plans (unless you go crazy with fatty toppings, of course). Try Oven-Roasted Tomato Sauce as a base for your pizza toppings.
If eight pizzas is more than you need to make, the dough freezes very well. Simply wrap each ball in plastic wrap, throw all of the balls in a zip-top bag and put in your freezer.
This dough is low in Saturated Fat and Cholesterol and is a good source of Thiamin, Folate, Manganese and Selenium.
1 cup warm water (105-115°F)
1 Tbsp sugar
2¼ tsp. active dry yeast (one ¼ oz. package)
2¼ cups unbleached all purpose flour
1 cup whole wheat pastry flour
1 Tbsp sea salt or kosher salt
2 Tbsp olive oil
Combine water, sugar and yeast in a small bowl and let sit for about 5 minutes. If the mixture turns foamy, it’s ready to use. If it doesn’t, your yeast is dead and you need to start over with new yeast.
Attach dough hook to your stand mixer. Using a wire whisk, combine all purpose flour, whole wheat pastry flour and salt in mixer’s bowl. Add olive oil to yeast mixture and then add yeast mixture to dry ingredients in mixer bowl. Knead on low speed for about 10 minutes. (If you have the type of stand mixer where the bowl screws into the base, you may need to hold the bowl by the handle to keep it in place during the kneading process. Trust me on this.) When the dough climbs up the hook and bounces back when lightly pressed, it’s ready.
Shape the dough into a ball and knead it by hand for a few seconds to make it smooth. Spray a large bowl with a generous amount of cooking spray, add the dough and rub it against the oiled bowl. Turn the dough over and repeat. Do this until you have a fine coating of cooking spray on the entire surface of the dough. Place the dough in the bowl, cover with a towel or plastic wrap and let rise in a warm place until the dough has doubled in size, about 2 hours.
Punch down the dough and use a pastry scraper to divide it in half. Divide each half in half. Divide each quarter in half. You should have eight pieces of dough roughly equal in size. Spray your bowl with cooking spray again. Roll each piece of dough into a ball, knead it by hand for about 30 seconds and then roll the ball around in the bowl to coat it on all sides with cooking spray. Place all eight balls of dough on a cookie sheet covered with parchment paper. Cover with a towel or plastic wrap and let rise another hour or so.
Makes dough for 8 personal-sized pizzas
Per pizza: 218 calories, 4g fat (1g sat), 0mg cholesterol, 439mg sodium, 40g carb, 3g fiber, 2g sugar, 6g protein