Here is a simple and healthy pizza recipe. I know what you’re thinking – healthy pizza? Yes, it can be done. By incorporating a few “Super Foods” like kale and sweet potato, Mahasti’s recipe is rich in many vitamins and minerals. And do not forget that great pizza doesn’t have to be smothered in cheese, and a lean, well-seasoned protein will be much friendlier to your waistline.
Today, we have a recipe for kale, sweet potato and caramelized onion pizza.
Kale is an excellent source of fiber, vitamin A and calcium. It also contains beta-carotene, which is believed to lower one’s risk of developing heart disease and cancer. Notice in the recipe how we don’t add sugar to the sweet potatoes robbing them of their nutrients. The Center for Science in the Public Interest regards sweet potatoes as one of the most nutritious vegetables because of the high levels of calcium, potassium, vitamin C and beta-carotene in each serving. They also recommend not removing the skins where many of the nutrients are found.
A little salt, pepper and oil showcase the flavors of each ingredient. If you do not want to make homemade dough, you can purchase a 9 or 14” crust from either location of The Tomato Head, bringing a little Tomato Head home with you.
Although this recipe calls for a spicy sausage, swap it for soysage and you’ll have a vegetarian-friendly pie. Cooking should be fun and stress-free so play around with this recipe and share your successes with us.
For Kale:
8 cups Kale, chopped
½ tsp salt
4 Tbl Balsamic Vinegar
¼ cup oil
Wash Kale well and chop into thin strips. Preheat oven to 400 degrees. Toss Kale with oil, vinegar and salt. Place the kale on a cookie sheet and roast in oven for 6 minutes. Set kale aside to cool.
For Sweet Potato:
4 cups sweet potato
1/8 cup oil
1/2 tsp salt
¼ tsp black pepper
Scrub Sweet potatoes, and cut into small cubes or thick slices. Toss sweet potatoes with Oil, salt and pepper. Place the potatoes on a cookie sheet and roast in oven for 30 minutes or until soft.
For Caramelized Onion:
1 large Red Onion
¼ cup oil
¼ tsp salt
Peel and slice onion. Place a large skillet over high heat, add oil, onion, salt and pepper. Saute onion for 1 -2 minutes over high heat. Reduce heat to low, cook onions, stirring occasionally, for 20 minutes.
To assemble pizza:
One prepared pizza crust
Shredded Mozzarella Cheese
Sweet Potatoes
Kale
Caramelized onion
Spicy sausage of your choice (We recommend visiting Three Rivers Market and selecting among the many area farmers such as West Wind Farm, River Ridge Farms and Mitchell Family Farm).
Preheat oven to 475 degrees – or follow the instructions on the prepared pizza crust.
Top pizza crust with desired amount of shredded cheese – followed by desired amounts of Kale, sweet potato, onion and sausage. Place pizza on a preheated pizza stone, or directly on the middle rack of your oven. Bake for 10 – 12 minutes or until the bottom of the crust is golden brown, and the cheese has melted.
Pizza’s may be assembled up to 2 hours in advance and kept cold in refrigerator.
Serve immediately.