Pizza Dough

Pizza Dough

Here it is.  You asked for it.  I have had tons of requests for my quick and easy pizza dough.  Sometimes it is hard for me to put my recipes on paper as all too often it is really “a pinch of this and a bit of that”. I have made this pizza dough in all kinds of environments including -10^oF in a snow kitchen.  Easy Peezy.
Pizza Dough
·         2 cups of AP flour + some extra for kneading
·         1 cup of whole wheat flour
·         A pinch of sea salt (1-2 teaspoons)
·         2 tablespoons of olive oil
·         2 teaspoons quick rise yeast
·         1 tablespoon of brown sugar (can use white, honey or molasses for interesting flavors)
·         1 cup of warm (not boiling) water + a bit more as necessary.
·         Pinch of spices: Italian blend, thyme, oregano, garlic – Optional.

 In a large bowl combine the flour, salt and spices.  In a smaller bowl combine the sugar, yeast and warm water. Let the water yeast combination sit to bloom- 2-5 minutes is all that is necessary (longer is ok, too). Add the oil to the water mixture.  Slowly add the water/yeast mixture to the dry ingredients.  Mixing until a dough ball is formed.  The dough should be slightly tacky but not overly sticky nor dry.  Add more warm water or a little flour for consistency.  The dough should not stick to your hands. 

Knead the dough about 10 times until a nice firm ball is formed.

 Place the dough back in the bowl, cover with a moist (not soaking wet) towel or plastic wrap (spray with olive oil to avoid sticking) and place in a warm draft free place.  The oven with the light on is perfect. Or let it sit in the sunshine (if you live somewhere with sun).  If you are in the backcountry you can do all of this in a gallon plastic bag and then raise the dough on your belly-  Dough Belly!

 It should rise for 15-20 minutes- this is a perfect time to prepare all the other ingredients – the toppings!

 Remove the dough ball, split into two equal parts and knead 10 more times until you get a nice elastic ball.  You can then hand-pull the dough into any shape you want, throw it or roll it out with a rolling pin. In the backcountry we use a Nalgene water bottle as our rolling pin!

 Place on a wooden pizza paddle sprinkled with corn flour (helps to keep the dough from sticking to the paddle).  Add all the toppings such as sauce, veggies, meat and cheese. I like to use a light tomato sauce, fresh smoked mozzarella and some basil leaves. You can brush any exposed dough (such as the edges) with olive oil for a nice crispy crunch.

 Slide the pizza onto the pizza stone and cook for 7-9 minutes depending on the thickness of the dough. 

 When the toppings are just starting to turn golden brown (and the house smells fantastic) use the pizza paddle to remove the pizza, slice and serve piping hot!

 Nutrition (Pizza Dough only): 1/16^th of the recipe- per slice

Total Kcals:   86

Fat:  2 gm    Kcals =  18            Fat = 21%

Pro: 2 gm     Kcals =  8              Pro = 9%
Cho: 15 gm  Kcals = 60            Cho = 70%

JP Veggie (well almost) Quiche

This was so incredibly easy and quick to make and very tasty!  Can easily be adapted to be 100% vegan or made into a meaty dish.  You can eliminate the crust completely for a lower calorie/fat version.  (Picture and nutrition information coming soon).

Quick Crust

1/2 cup AP flour

½ cup Bob’s Red Mill 7 grain flour

3 tbs coconut oil

2 tbs cold water

1tsp salt

1 tbs sweetener (I used table sugar)

1 Pinch powdered ginger

Filling

Onion

Red Pepper (1/4)

Zucchini (1/2 small)

Broccoli (5-6 florets)

Mushroom (4-5 medium brown)

Garlic (as much as you like)

1 tbs olive oil

1 Tofu sausage (or meat if you prefer)- I used a sundried tomato tofu sausage.

5 eggs or equivalent amount of egg substitute

2 tbs of coconut milk- plain

Italian seasoning mix- 1 large pinch

Grated pepper cheddar cheese (optional)

Make the crust first:

Combine the flour, sugar, ginger, salt.  Mash in the coconut oil – you can use a food processor- I just used a fork- worked great.  Add the water and mix will.  You should have a dry-ish dough- kind of like  dry play-doh.  Mash the dough onto the pie pan using a fork or your fingers.  Cover the entire bottom and the sides. You might have to use your fingers to manipulate the crust to completely cover the bottom and sides of the pie pan.

Prepare the filling:

Heat the oil in a skillet and sauté the onions until translucent.  Add all the chopped veggies, sausage and garlic, sauté for 2-3 minutes until soft.  Transfer the cooked veggies and sausage mixture to the prepared crust.   Mix the eggs and coconut milk for a minute or two- until all the egg yolks have combined.  Mix in the Italian seasoning mix.  Poor over the cooked veggies.

Cook on 375^o  for 20 minutes.  Take out and cover with grated cheese .  Cook for an additional 10 minutes until golden brown.

Serve piping hot!

JP Tofu and Veggie Pie

A crisp and luscious pie crust with a rich tofu veggie filling- make it as spicy as you like. This version was down-spiced.

 

 

Crust (you could cheat and use a preprepared crust)

- 4oz AP flour

- 1 oz 7 grain flour

- 8 tablespoons Coconut Oil- chilled

- One pinch of sea salt

- One tablespoon  of sugar (or sweetener of your choice)

- One pinch of ground dried ginger (I used powder)

- 3 tablespoons of ice cold water.

In a food processor, blend the flour, salt sugar and ginger. Add the oil and pulse for 10 seconds. You should end up with crumbly looking little blobs of flour and oil.  Transfer to a bowl and add the cold water.  Using a wooden spatula (or other utensil) combine until the dough makes a nice round ball. Cover the dough ball with plastic wrap, smash down to a disk shape and refrigerate for 30 minutes.  When you are ready to roll out the crust, remove the dough ball from the refrigerator, and place 2/3 between two pieces of saran wrap (oiled or floured).  Roll out until the dough covers the pie pan bottom and sides.  Transfer to the oiled pie pan.   Add the Filling.  Place a layer of spinach on top of the filling. Then roll out the top (using the saran wrap method) and place over the pie filling and seal the sides by mashing the seam between the top and bottom portion together with your fingers.  (Or you can get fancy and use a fork or your fingers for nice neat folds).

 

Filling

1 box smart ground crumbles–plain

1 yellow onion

Garlic (as much as you want- chopped)

Broccoli- cut smallish

Red pepper- diced

Mushrooms- cut to any size

Spinach

(any other veggies you like)

Veggie broth (1/2 a cup)

1 tbl olive oil

Spices (what flavors do you like?)  - I used ginger, cumin (just a little), thyme, smoked sea salt and a touch of nut meg.  The flavors were fantastic.  If I were making it hot I would use dried red pepper flakes or fresh hot peppers (diced fine and sautéed with the onions). Sometimes I add a little Worchester sauce and/or Sriracha sauce.

Add the oil to a skillet and heat on medium. Add the onions and sauté until they become translucent. Add the garlic, broccoli, red peppers and mushrooms (and any other veggie you like) and sauté for several minutes just to soften the veggies. Add the ground crumbles and ¼ of the broth.  Add the spices. Stir continuously. When the crumbles start to stick add a bit more veggie broth.  Let a little brown yumminess build up on the bottom of the skillet before adding the broth.  Use the broth to scrap the bottom of the pan.  When all the broth is added, cook for a few minutes more. Transfer to a bowl and place in the refrigerator to cool before putting into the pie crust.

Bake on 425 degrees for 12 minutes then turn the oven down to 350 and bake for another 10-15 minutes-  Keep an eye on the browning. The pie should be a nice golden brown.

Nutrition 

Serving size = 1 slice (8 slices total)

Total Kcals = 211

Fat     Kcals =  99                gms =  11             % fat   =  47

Pro    Kcals =  48                 gms=   12             % pro  =  23

CHO  Kcals = 64                  gms=   16             %CHO =  30

Plum Strawberry 10 grain crumble

Ok, so I made this one up as I went along. Taking some tips from Scott Jureks new book Eat and Run I adapted a traditional crumble recipe to make it a bit healthier and a lot tastier.  I did not measure anything for my first try - so the recipe is somewhat guess work.  Experiment with ingredients and let me know how it goes! 




Fruit preparation
15 fresh plums (from our tree- slightly over ripened)- peeled and pitted- cut into bit size chunks
10 medium strawberries- cleaned and sliced
Lemon Juice - half a lemon's worth
Sweetner - honey, sugar, agave syrup, brown rice syrup- your choice- a little (table spoonish)

Crumble
7-10 grains ground (I used Bobs Red Mill 10 grain mix)- 8oz
Coconut oil - 1 tablespoon - melted
Vanilla - a dash or splash
Sweetner - honey, sugar, agave syrup or brown rice syrup- your choice-  a table spoon (add more if you like it sweeter).
Flax meal - 2 tablespoons
Chia seeds - 1 tablespoon.

Combine all the Fruit preparation ingrediants in a ceramic or glass baking dish.  Spread evenly.

Combine all the crumble ingredients in a seperate bowl- mix until crumbly in appearance and texture.  Sprinkle liberally over the fruit mixture.  Pat down to smooth out.  Sprinkle the Chia seeds on top.

Bake at 375 degrees for 40 mins.  Eat hot or cold. 

Hot right out of the oven is my preference!





Nutrition:

Kcals per ¼ cup serving = 258

Fat = 6gm            kcal =  54       fat  = 21%

CHO  = 43gm      kcals = 172     CHO  = 67%

Pro  = 8gm           kcals = 32       Pro =  12%

Comfort Zones and Warriors.

A couple of years ago I was asked to do a mini “Ted” type talk for the Division of Continuing Education at Linfield College.  So, being me, I talked about pooping in the wilderness. Well, that was the example I used for encouraging people to challenge themselves to get out of their comfort zone.

This weekend I found myself well out of my comfort zone high atop a 30 foot wall as part of the St. Judes Warrior Dash. I had no problem climbing to the top using the knotted ropes as I “walked” up the wall.  At the top, I had a moment (or two) of self doubt which I apparently verbalized and it went something like this:  How am I going to get over the top, I can’t do this, I can do this, why am I doing this, I am going back down the rope, I can’t do this, I want a rope and harness, I can do this… and so on. With the encouragement of friends and strangers, I finally convinced myself to swing one leg over and sat, nervously perched on top of the “Great Warrior Wall”.  Although catching my breath and taking a moment to calm myself was overall good, the continual shaking as other “warriors” tackled the wall was a bit disconcerting.  So, I decided the best option was to climb down the wall and be done with it.  I did.  I am happy to say that I conquered the “Great Warrior Wall”.

The rest of the Warrior Dash was a fantastic experience (in retrospect, so was the wall).  You will find me at next years Warrior Dash- and this time, I am going to fly over the wall.

 I can do this. 

Garden Fresh Tomato Soup w/Grilled Cheese

This time of year we are blessed with a plethora of fresh fruits and vegetables. One of my favorite activities on Thursday afternoons is to hit up the local farmers market.  I usually wander around until I get an inspiration for dinner. Tonight’s inspiration was brought to you by fresh tomatoes and herbs along with a fresh baked loaf of Batard bread from Red Fox Bakery. 

Tomato Soup

·         8-10 fresh vine tomatoes: cut into quarters.

·         1 shallot- medium sized (onion would work).

·         Garlic – fresh, diced – as much as you want.

·         ¼ cup of white or rose wine.

·         1 Tbs olive oil.

·         2 Tbs butter.

·         2 Tbs AP flour.

·         1 cup Almond milk.

·         Pinch Sea Salt.

·         Fresh Spices- I used Oregano, Thyme and Rosemary.

·         1 Tbs half and half or heavy whipping cream.

Sautee shallots in olive oil until translucent. Add garlic and fresh spices – be careful not to burn! When the garlic and spices are soft add the wine and tomatoes – toss to coat the tomatoes. Cover and let simmer on medium heat for 5-7 minutes- tomatoes should be mushy.  Throw the whole concoction into a blender and liquefy (be careful with the hot tomatoes).

In the same pan you cooked the tomatoes-  add the butter and flower- heat on medium and stir constantly (don’t burn it)- add the almond milk in three separate portions – stirring for a couple of minutes until the mixture thickens.  Stir for 2-3 minutes longer then add the tomato mixture. Simmer for a few minutes, stirring occasionally. Salt to taste. 

Serve in soup bowels- add a teaspoon or two of heavy cream (or half and half) – if you are really creative you can make a heart or other symbol with the cream.  Add a sprig of basil.

Nutrition:

Total Kcals:  203 

Fat:  11 gm    Kcals = 99     Fat =  49%

Pro: 4 gm     Kcals = 16       Pro = 8%

Cho: 22 gm  Kcals = 88       Cho = 43%

You can easily reduce the calories from fat by omitting the rue (butter and flour) but the soup won’t be as thick.

Grilled Cheese Sandwiches

-          Fresh Bread- any kind will do-  a dense, thick, crusty bread is best.  I love the Fresh Batard Bread from Red Fox bakery

-          Cheese – sliced thinly – to cover the bread slices.

-          Butter

Assemble cheese sandwiches-  bread, layer of cheese, bread.  Heat a skillet or flat pan.  Melt some butter over medium heat.  Place each sandwich on the pan and let heat through until lightly brown on one side- flip and heat until the cheese has melted and the bread is browned on the outside.

Serve the grilled cheeses with the tomato soup!  Great for dipping.

Nutrition (grilled cheese):

Total Cals:  565  

Fat:  23 gm    Kcals =  207       Fat = 37%

Pro: 15.5gm  Kcals =  62         Pro = 11%

Cho: 74 gm    Kcals = 296       Cho = 52%

JP Chocolate Mousse

Chocolate, butter and vanilla in the "double boiler"

Warning- this is not low calorie, low fat or low in sugar but is high in taste- Yum!

I based my recipe on a suggestion by Alton Brown. No, I didn’t ask him personally. I used the base recipe from the Food Network  website.

I deleted the rum and the coffee and added some vanilla.  Fantastically good. 

Enjoy and then go for a walk (about an hour of vigorous activity will be good- or three hours of strolling to burn off these kcals.... good thing I rode 73.5 miles the day before!).

Total Kcals = 354

Fat          26g        Fat Kcals =  234                  Fat  = 66%!!!! (Ouch)

CHO  28.07g        CHO Kcals = 112                CHO = 32%

Pro         2g           Pro Kcals = 8                       Pro =  2%

Food tracking and Menu Planning sites

I am often asked for good site to track food and activity. This is a very rough first draft list: I will be researching these sites in the near future and will update the blog with my findings. This is a good place to start.

Food tracking websites:

Site	Diet Tracking	Exercise tracking	Cost	Mobil App?	Comments
My Food Diary.com:  www.myfooddiary.com	70,000 foods : 15 nutrients tracked	700 activities tracked	7 days free- $0.29/day	Yes	Good calculators. No advertising.
Fit Day:  www.fitday.com	Yes	Yes	Free- upgrade to $29.95 or premium- $49.95	Not on free acct.	Very simple site- but not very comprehensive. Offers simple reports
Livestrong: www.livestrong.com/thedailyplate	1,639,700 foods	1,500 fitness activities	Free	Yes	Well respected site.  Lots of apps – lots of good material.
Fit 411.com www.fit411.com	Yes	Yes	Free	Yes	Awesome site- university based. JP’s Favorite.
MyPlate: www.choosemyplate.gov	Yes	Yes	Free	No	Accessible- easy to use- lots of great info

Menu planning websites

Self Magazine: http://www.self.com/fooddiet/2008/11/eat-healthy-all-week-

Food on the Table: http://www.foodonthetable.com/tour

Kate’s: http://www.katesthoughtsforfood.com/product.html   $$$$

Meal Planner: http://www.mealsmatter.org/

5-day meal planner: http://www.nhs.uk/Tools/Pages/5aday.aspx

Myplate: http://www.choosemyplate.gov/supertracker-tools/daily-food-plans.html

JP Meatloaf

A very simple and dynamic recipe- the flavor is up to you!

Ingredients

1 lb of ground meat (I use lean turkey meat)

1 yellow onion- diced

Garlic- a lot of chopped garlic.  You can’t have too much.

Bread crumbs- 1 cup (make your own from stale bread, use stuffing mix or buy bread crumbs)

Liquid – 1 cup: any type of broth, water, or milk are good choices. 

Mushrooms (optional)- diced (this is a sneaky way to get someone to eat mushrooms without knowing they are eating them….)

Spices- keep it simple and just add salt and pepper- or use an Italian mix . Chipolte spices are yummy. I have also used rosemary and salt.  Use your favorite flavors

Diced tomatoes- 1 can – any flavor

Cheese-1/4 cup-  any flavor

 Instructions:

Preheat oven to 375^o.

-        Combine all ingredients except the Diced Tomatoes in a large bowl and mix until evenly distributed.

-        Transfer the resulting blob to a baking dish- I use a 9”x5” glass dish. 

-        Spread the blob evenly then make a moat around the edge.

-        Dump the can of tomatoes on top and let the juices run into the moat.

-        Cover with aluminum foil and bake for 45 minutes or until a meat thermometer inserted in the middle reads 160^o. 

-        Sprinkle cheese on top and bake uncovered for another 10 minutes.

-        Eat piping hot…. Also makes great leftovers!

Nutrition:

 

Please note that this recipe is low in fat and calories and high in protein- (depending on the meat you choose)
Total Kcals = 324

Fat     Kcals =  40                gms =  4.4            % fat   =  12.5

Pro    Kcals = 172               gms=   43             % pro  =  53.0

CHO  Kcals = 112               gms=   28             %CHO =  34.5

Pictures coming soon.....