Characteristics
This is a quick and easy homemade pizza that used the convenient vegan Daiya cheese and contains a variety of vegetables, herbs and mushrooms. It provides a variety of macro and micronutrients and is rich in fiber. It offers a great transition pizza meal on one’s journey from processed pizzas to fresh, optimally health food.
PREP TIME: < 15 mins (+ time if making your own vegan pesto)
SERVINGS: typical serving 1 pita pizza/person
- 100% plant-based (vegan)
- Wheat or Gluten-free (depending on crust choice)
- Soy-free
- Corn-free
- Peanut-free
- Nut-free
- Refined Sugar-free
Goodies Needed
INGREDIENTS:
- Wholesome, organic flat bread or pizza crust (i.e. ShaSha Organic Spelt Pizza Crust or Rustic Crust Organic Great Grains)
- Vegan pesto)
- Crimini Mushrooms (organic)
- Tomatoes (organic)
- Bell Peppers (organic)
- Onion (organic)
- Kalamata Olives (preservative free, glass packaged)
- Daiya Non-Dairy Cheese
- Dried Oregano (organic)
- Dried Thyme (organic)
- Black Pepper (organic)
TOOLS:
- Toaster Oven or Regular Oven
- Pizza Cutter (optional)
Preparation Steps
- Prepare your pesto beforehand to have ready for this pizza.
- Preheat oven to 350F.
- Spread a layer of pesto over each pita. Place the vegetables in the order presented for best cooking results.
- Wash/clean a few mushrooms, slice finely and layer on pita(s).
- Wash tomato(es), slice finely and layer on pita(s).
- Peel an onion, slice finely a small section and layer on pita(s).
- Wash the bell peppers, dice and layer on the pita(s).
- Slice thinly a few of the Kalamata olives (unless pre-sliced) and layer on pita(s).
- Sprinkle some of the oregano, thyme and pepper over the pita pizzas.
- Sprinkle some Daiya cheese on top.
- Cook in (toaster) oven for about 10 minutes.
- Remove from heat once ready, cut each pita pizza into quarters and enjoy.
Meal Nutritional Benefits
Whole Grains:
- provide a rich complex carbohydrate component to any meal
- offer a variety of vitamins, minerals and fiber
- protect and enhance overall health
- read a detailed overview of the benefits of whole grains from the Whole Grains Council
Basil (Pesto):
- acts as a great substitute for the traditional tomato sauce and adds a unique and exciting flavor to the pizza
- good source of (in descending order): vitamin K, iron, calcium, vitamin A, fiber, manganese, magnesium, vitamin C and potassium
- offers DNA protection, antibacterial properties, linked to anti-inflammatory properties and helps promote cardiovascular health
- for more information, visit the basil detailed overview from World’s Healthiest Foods
Crimini Mushrooms:
- Great source of phytonutrients and anti-cancer properties
- good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
- reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
- for more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods
Tomatoes
- provide vitamins, minerals, phytonutrients and antioxidants
- especially rich in vitamin C, vitamin A, and vitamin K
- especially rich in molybdenum, potassium, copper, and manganese
- support optimal health, weight, healing, and prevention
- help maintain healthy blood pressure, blood sugar, and cholesterol levels
- help protect against cardiovascular disease, cancer, diabetes, and other lifestyle diseases
- for more information, visit the tomatoes detailed overview from World’s Healthiest Foods
Bell Peppers
- provide vitamins, minerals, phytonutrients and antioxidants
- especially rich in vitamin C, vitamin A, and vitamin E, vitamin K, and most B vitamins
- especially rich in molybdenum, potassium, and manganese
- support optimal health, weight, healing, and prevention
- help maintain healthy blood pressure, blood sugar, and cholesterol levels
- provide anti-inflammatory benefits and help heal and protect against cardiovascular disease, cancer, diabetes, infections, and other lifestyle diseases
- for more information, visit the bell peppers detailed overview from World’s Healthiest Foods
Onion:
- contains numerous flavonoids and antioxidants
- good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
- helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
- boosts bone health, has anti-bacterial and anti-inflammatory properties
- for more information, visit the onion detailed overview from World’s Healthiest Foods
Olives:
- great source of monounsaturated fats
- good source of (in descending order): iron, vitamin E, fiber and copper
- have anti-inflammatory compounds, have antioxidant properties for fighting cancers and offer protection from heart disease
- for more information, visit the olives detailed overview from World’s Healthiest Foods
Oregano:
- Good source of (in descending order): vitamin K, manganese, iron, fiber, omega-3, calcium, vitamin A and vitamin C
- Acts as an effective antibacterial, acts as a potent antioxidant and promotes overall good health
- For more information, visit the oregano detailed overview from the World’s Healthiest Foods
Thyme:
- provides a hint of an exciting and fresh flavor to the pizza
- good source of (in descending order): vitamin K, iron, manganese, calcium, and fiber
- enhances respiratory system health, provides antioxidant protection and provides antimicrobial benefits
- for more information, visit the thyme detailed overview from World’s Healthiest Foods
Black Pepper
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides vitamins, minerals, phytonutrients and antioxidants
- supports optimal health, weight, healing and prevention
- supports digestive health; helps prevent bloating and gas
- helps protect against cancer, cardiovascular disease and diabetes
- helps maintain healthy blood pressure, blood sugar, and cholesterol levels
- for more info, see the black pepper overview on World’s Healthiest Foods