The Perfect Pizza

Everyone loves pizza, but unfortunately, pizza from restaurants is often oily and high in fat.  Instead of buying pizza, you can save money and calories by making your own at home.  It tastes just as delicious, and it’s fun to make.  If you have kids, they will love making their own pizzas. Continuing our National Nutrition Month® celebration, Mary’s Center's Health Promotion department brings you this tasty recipe incorporating ingredients from the Mediterranean area, which has the healthiest diet in the world.  Feel free to try different vegetables as toppings, and use however much you like!  





4 large whole wheat pita rounds                    ½ cup fat free mozzarella cheese

Olive oil                                                          1 small eggplant, diced or sliced

2 15-oz cans cannellini beans, drained          Salt

1 clove garlic, minced                                     1-2 bell peppers, diced or sliced

1 teaspoon rosemary, chopped                     2 small plum tomatoes, diced or sliced



1.    Preheat oven to 450°. 

2.    On a plate lined with paper towels, sprinkle eggplant chunks with salt.  Let sit for 15 minutes, pat with paper towels, turn chunks over, and repeat on the other side.

3.    Meanwhile, brush olive oil over pita rounds.

4.    Mash cannellini beans and mix with garlic and rosemary.  Spread mashed beans and sprinkle cheese over pizza rounds.

5.    Cook the eggplant and pepper in a frying pan with 1 tbsp olive oil until lightly brown.

6.    Place all vegetables on pita rounds.

7.    Bake for 12-15 minutes or until crusts are brown and cheese is melted. Enjoy!


o   Magnesium in cannellini beans may reduce insulin resistance in people with pre-diabetes and type 2 diabetes, lower high blood pressure, prevent coronary artery disease and stroke, increase HDL (healthy cholesterol), and prevent and treat eclampsia (seizures that occur during a woman's pregnancy or shortly after giving birth).

o   In pregnant women, the folate in cannellini beans prevents brain defects in the baby.

o   Cannellini beans, eggplant, pita bread and peppers are good sources of fiber, which lowers high blood pressure, cholesterol, and blood sugar; keeps you full longer, preventing weight gain.

o   Peppers and tomatoes contain vitamin C, which is necessary for building strong bones and fighting and preventing disease.

o   The Vitamin K in tomatoes and calcium in cheese and cannellini beans strengthen bones and prevent fractures.

o   Tomatoes protect against heart disease and eye disorders, while eggplant prevents a variety of diseases.  Both prevent cancer.


Pizza photo from: “Pizza”.  My Lovely Little Lunchbox.  N.p., 27 Aug. 2013.  Web.  6 July 2015.  


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