Deep Dish Pizza and HIDDEN NUTRIENTS

Most people think you must eat fruits and veggies to get all your nutrients in for the day, but a hidden food that has A TON of nutrients are spices! Oregano is used in this recipe and is one of the top foods for Vitamin K! Vitamin K is essential for bone growth and can decrease bruising.

Oregano is a proven super "functional food". It has an excellent nutritional profile; just 100 g of oregano herb provides:

Dietary fiber- 107% (Percent of RDA)
Folate- 69%
Pyridoxine- 93%
Vitamin-C- 83%
Vitamin-A-230%
Vitamin-K- 518%
Iron- 550%
Manganese-203%
Carotene-ß- 4112 mcg

BENEFITS OF OREGANO:
1. Anti-Bacterial: The oils in oregano include thymol and carvacrol, both of which have been shown to inhibit the growth of bacteria, including Pseudomonas aeruginosa and Staphylococcus aureus. Oregano to be more effective against Giardia than the commonly used prescription drug.

2. Anti-Oxidant: Oregano contains tons of phytonutrients; including thymol and rosmarinic acid. They are potent antioxidants that can prevent oxygen-based free-radical damage to cells. On a per gram fresh weight basis, oregano has demonstrated 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries.

3. PAIN RELIEVER: Concentrated amounts of oregano can help calm stomach upsets and painful menstruation.

4. IBS: Oregano increases the motility of the gastro-intestinal tract as well as increase digestion by increasing gastro-intestinal secretions.

5. DIABETES/CANCER/CHOLESTEROL: Oregano is a rich source of fiber, which helps stabilize blood sugar levels. Fiber works in the body to bind to bile salts and cancer-causing toxins in the colon and remove them from the body. This forces the body to break down cholesterol to make more bile salts. These are just some of the reasons that diets high in fiber have been shown to lower high cholesterol levels and reduce the risk of colon cancer.





1 1/4 cup cottage cheese
5 eggs
1/2 cup coconut flour
1 tsp baking powder
1 tsp Celtic sea salt
PIZZA HUT SPICE MIX:
4 TBS Parmesan cheese
3 TBS garlic powder
1 TBS onion powder
1 TBS oregano
TOPPINGS:
Low-Sugar Marinara (Mario Batali = no soybean oil and no sugar)
Bolinski's chicken sausage
Mushrooms
Peppers
Fresh Mozzarella Cheese

Preheat oven to 400 degrees F. Grease a large cake pan or lasagna pan with with coconut oil spray (click HERE to find).

In a food processor (click HERE to find the one I love for less than $30!) or large bowl, mix the cottage cheese, coconut flour, baking powder, eggs, salt and 1/2 of the Pizza Hut seasoning until very smooth.

Place dough into a large greased round cake pan (or lasagna pan), scatter with the remaining spice mix, and bake for 30-35 minutes, or until set, risen, and golden brown. Remove from oven and place your sauce, toppings and cheese on the crust. Place back in the oven for 5-10 minutes or until cheese is melted. Makes 9 servings.

NUTRITIONAL COMPARISON (per serving of CRUST only)
Traditional Deep Dish Pizza = 304 calories, 14 g fat, 45 g carbs, 1.2 g fiber (43.8 g effective carbs), 10 g protein
"Healthified" Pizza = 109 calories, 4.6 g fat, 5.2 carbs, 2.2 g fiber (3 effective carbs), 9.6 g protein

Calzones and LEPTIN

Did you ever wonder why it is easier to gain weight as compared to keeping it off? The key to this is in the fat cells where a powerful hormone is produced called leptin. Leptin signals the brain to regulate the metabolism in order to store or to burn fat.

85% of people who lost weight, end up regaining weight because the “metabolic thermostat” of the body, leptin, is reset upward automatically. When people lose weight, leptin production decreases, which causes people to regain the lost weight. This protein hormone is derived from fat cells so when you lose fat, leptin levels drop. When you gain fat, leptin levels rise. Once leptin is secreted by your fat cells, it travels to the hypothalamus; which controls eating behavior. Once it's there, leptin activates anorectic nerve cells, which decreases your appetite. At the same time, leptin stops cells from stimulating your appetite. To put it simply, when leptin levels drop, you get hungry. When they go up, you feel full. Leptin communicates directly to your brain, telling the brain how much fat is in storage. It controls appetite, energy, and metabolic rate. Leptin problems are the primary reason for food cravings, overeating, slow metabolism, food obsession, and heart disease. (above chart from Here)

You’d think that having extra fat stores create more leptin, but that is where an interesting mystery comes into play. 98% of those who are significantly overweight are leptin-resistant. Most defects in leptin signaling may lead to obesity, overeating and less energy expenditure. Leptin-resistance is similar to insulin-resistance in that it occurs after being overexposed to high levels of the hormone. At this point, the body no longer responds to the hormone. Much like high blood sugar levels result in surges in insulin, sugar metabolized in fat cells causes the fat to release surges in leptin. Over time, leptin-resistance may develop.

The best way to reduce your chances of diabetes is to avoid surges in leptin; which is the leading cause of leptin-resistance. Eating the typical American diet, full of refined sugars and other processed foods, is a guaranteed way to cause undesired surges. Focusing your diet on simple, unprocessed real foods is the best way to prevent leptin-resistance.

To read more on specific foods that turn Leptin on/off, go to page 157 in SECRETS TO A HEALTHY METABOLISM. There are charts on which foods to consume and food to steer clear of.

One food to help with leptin is protein. Protein improves leptin sensitivity, which lowers calorie intake by helping you feel full faster. Increasing your protein to at least 30 grams for breakfast and at least another 60 throughout the day. Choose quality proteins like salmon, grass fed meat, free-range eggs, and a quality whey protein.

"HEALTHIFIED" CALZONES
1 1/2 cup eggplant/zucchini/cauliflower, shredded
1 egg
1 cup freshly shredded Parmesan or mozzarella (not that junk in a can!)
1/2 cup No sugar marinara (Mario Batali brand)
Favorite Toppings (Bolinski's chicken sausage cut into slices, olives, mushrooms)
1/2 cup freshly shredded cheese (GOAT cheese anyone!?)

If using eggplant: Peel the outside off and cut up eggplant into long lasagna noodle-shaped strips. Place on a sprayed cookie sheet, sprinkle with salt and bake for 15 minutes (to get some moisture out).

Preheat oven to 450 degrees F. In a food processor, blend eggplant/zucchini/cauliflower, egg and cheese. Grease a cookie sheet and a large circle, making sure to press dough out evenly (don't forget to grease the cookie sheet!). Bake for 10 minutes, or until the edges are brown. Flip the crust. Turn oven temperature to 375 degrees. On one half of the circle, top with toppings, careful to stay at least an inch from the edges. Around the edge of the crust, sprinkle a small amount of mozzarella cheese.

Fold crust over and press edges together firmly with your fingers by pressing down to the pan (the cheese will melt and hold crust together). Bake for another 20 minutes, or until top is sufficiently golden-brown. Serve with no sugar marinara for dipping. Makes 2 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Calzone = 770 calories, 28g fat, 39g protein, 87 carbs, 3g fiber (85 effective)
"Healthified" Eggplant Calzone = 369 calories, 26g fat, 29.7g protein, 11 carbs, 4.1g fiber (6.9 effective)

"Healthified" Zucchini Calzone = 394 calories, 26 g fat, 30g protein, 10.4 carbs, 2.9g fiber (7.1 effective)

"Healthified" Cauliflower Calzone = 400 calories, 26g fat, 30g protein, 11.5 carbs, 3.9g fiber (7.6 effective)

Portabella Pizza

What type of marinara sauce are you using? Does it have soybean oil or olive oil? Does it have sugar? After much searching, I have found Mario Batali's brand being a good store bought option. Here's to a healthy gut-flora!


2 large portabella mushrooms
1/2 cup mozzarella cheese (freshly shredded)
1/4 cup no sugar marinara (Mario Batali brand)
1 Bolinski Organic Chicken Sausage (Italian)
2 TBS sliced black olives

Preheat oven to 400 degrees. Remove mushroom stems, chop, and set aside. Place mushroom caps on a greased baking sheet. Bake in the oven for 8 minutes.

Remove sheet from the oven but leave oven on. Blot excess liquid from mushroom caps and set aside.

Equally distribute sauce between mushroom caps; spread until smooth and even. Sprinkle shredded/grated cheese over the saucy layer on each cap. Top with chopped mushroom stems, chicken sausage, and olives.

Bake in the oven for 8 - 10 minutes, until cheese has melted. Eat as soon as you can without burning your mouth! Makes 2 servings.

Nutritional Information (per serving) = 118 calories, 7.5g carbs, 1.75g fiber, 11.5g protein, 4.75g fat

Pizza Crust and FACTS on "HEALTHY CHOICE" Pizza

Another gross food item that is marketed to consumers as healthy! This IS NOT a weight loss food!!! Click HERE to find out how Partially Hydrogenated Oils leads to weight gain!

Ingredients: Enriched French Bread: Unbleached Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)Water, Degermed Corn Meal, contains 2% or less of Each of the Following: Natural Flavor, Sugar, Yeast, Partially Hydrogenated Vegetable Shortening (Soybean and Cottonseed Oils)Ascorbic Acid, Fungal Enzymes, Calcium Stearoyl Lactylate, Salt, Pizza Sauce (Water, Tomato Paste, Corn Syrup Solids, contains 2% or less of Each of the Following: Sugar, Flavoring, Spices, Salt, Cheese Flavor [Parmesan, Cheddar and Romano Cheeses {Milk, Cheese Cultures, Salt and Enzymes)Whey, Buttermilk Solids, Sodium Phosphate, Cream, Lactic Acid}Salt, Cornstarch, Flavorings Enzyme Modified Butterfat {Butter Oil, Water, Sodium Phosphate, Lecithin, Tocopherol, Citric Acid}Modified Cornstarch, Ascorbic Acid, Xanthan Gum, Soybean Oil, Disodium Inosinate and Disodium Guanylate) Nonfat Mozzarella Cheese (Pasteurized Skim Milk, Cheese Culture, Salt, Enzymes, Natural and Artificial Flavors, Artificial Color, Vitamin A Palmitate)Fat Reduced Pepperoni (Pork, Beef, Partially Hydrolyzed Whey Protein [Ingredients not Found in Regular Pepperoni]2% or less of Dextrose, Flavoring, Lactic Acid Starter Culture, Natural Smoke Flavor, Oleoresin Paprika, Potassium Chloride, Salt, Sodium Nitrite, Spice, Citric Acid)Herb Blend: Grated Parmesan Cheese (Part-Skim Cow's Milk, Cheese Cultures, Salt, Enzymes)Oregano, Parsley. contains 8% Reduced Fat Pepperoni.



Try this instead!
1/3 cup almond flour
1/3 cup unflavored whey protein or egg white protein
1/3 cup Parmesan cheese, shredded
1 tsp Celtic sea salt
Water (just enough to hold dough together)
Optional: Italian spices

Preheat oven to 375 degrees F. Sift all the dry ingredients together. Slowly add in water, 1 TBS at a time until dough can hold a ball shape. Grease a pie pan. With wet fingers, push the dough to cover the pie pan. Bake for 15 minutes or until golden brown. Remove from oven. Top with no sugar marinara sauce, your favorite pizza toppings and mozzerella. Place back in oven for 5 minutes or until cheese is melted. Yum! Makes 2 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Frozen Pizza = 350 calories, 16g fat, 10g protein, 54 carbs, 5 fiber
"Healthified" Pizza CRUST Only = 220 calories, 14g fat, 22g protein, 5 carbs, 2g fiber

If you prefer a "DEEP DISH" Pizza, check out the recipes in my NUTRITIOUS AND DELICIOUS cookbook.
NUTRITIONAL COMPARISON (per slice):
Pizza Hut Deep Dish = 430 calories, 37 carbs, 2 fiber)
"Healthified" Pizza = 157 calories, trace carbs, 0 fiber

Protein Deep Dish Pizza

CRUST:
3 eggs, separated
1/2 tsp cream of tartar
1/2 cup unflavored whey or egg white protein
3 ounces Cream cheese or sour cream, warmed
Spices (if desired)

Preheat oven to 375 degrees. Separate the eggs and whip the whites and cream of tartar until very stiff (I use a stand mixer and let it go for 5 minutes). Slowly sift in the whey protein to the whites. Using a spatula, gently fold the cream cheese into the whites. Spray a lasagna pan with coconut oil spray and spoon the mixture into it. Bake for 18 minutes. Remove from oven and top with your favorite toppings. *Adapted from Oopsie Rolls on Lighter Side of Low Carb blog. Makes 9 square slices.

After it has baked, Top with your favorite toppings!
Low-Sugar Marinara (Mario Batali = no soybean oil and no sugar)
Bolinski's chicken sausage
Mushrooms
Peppers
Mozzarella Cheese

NUTRITIONAL COMPARISON (per slice):
Pizza Hut Deep Dish = 430 calories, 37 carbs, 2 fiber)
"Healthified" Pizza = 157 calories, trace carbs, 0 fiber

PER PIZZA:
1 Little Caesar's 14" Deep Dish Crust = 2,417 calories, 304 carbs
1 "Healthified" pizza crust = 584 calories, 8 carbs, 1 fiber, 62g protein