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Base Wholemeal, salt dough, wholegrain, sourdough “Thickness is a good indicator of kilojoule and carb content,” says nutritionist Carina Norris, author of The Food Manual. “Go for a wholegrain crust if possible – the fibre will fill you up and help your digestion.”
Cheese Mozzarella, mascarpone, ricotta, Grana Padano, gorgonzola It’s the fromagic ingredient: “Ricotta is low in fat but won’t give you that melty effect,” says Norris. Try combining a favourite like mozzarella with a few dollops of ricotta. Then add punch with some finely chopped garlic.
Veg Olives, red pepper, spinach, red onion, artichokes A well-chosen pairing of vegetables can turn mundane into marvellous. “Red pepper and spinach work well,” says Norris. “And fibre-rich artichokes are a great way to fill you up without adding flab.”
Meat Or fish Chicken, prawns, anchovies, Parma ham, salmon Seafood may score high in the leanness stakes, but when it comes to pizza, the chicken came first. “Prawns are lowest in fat, salmon is highest in omega-3s, but to fill you up, you need protein – so go for chicken,” says Norris, shredded for quicker cooking.
Herbs oregano, marjoram, fresh basil, fresh parsley, fresh rosemary “Sprinkle on marjoram or oregano before cooking and add a fresh herb when the pizza’s out of the oven. As a rule, go with basil for typically Mediterranean flavours, parsley with oily fish and rosemary for richer toppings, especially ham.
Garnish extra-virgin olive oil, chilli flakes, rocket, sun-dried tomatoes, jalapeños Pass the hard hat – this garnish has work to do. “Chilli flakes speed up your metabolism and the olive oil helps process the cancer-fighting lycopene from the tomato sauce,” says Norris. A bit of rocket ups the fibre – and hides any burnt bits, too.