Text: Melissa Meier. Photos: iStock.
Barley+ Whole Grain
Barley Wraps
Per wrap: 413kJ (99cal),
4.4g protein, 0.3g sat fat,
6.1g fi bre, 176mg sodiumSSS Foods
Hommus Natural
Per 25g: 129kJ (31cal),
1.4g protein, 0.4g sat fat,
2.1g carbs, 123mg sodiumLeggo’s Pizza Sauce
Garlic, Onion & Herbs
Per 50g: 148kJ (35cal),
0.1g sat fat, 3.5g sugars,
1.8g fi bre, 279mgsodiumPerfect Italiano
Ricotta Light
Per 25g: 96kJ (23cal),
2.1g protein, 0.9g sat fat,
0.8gcarbs,40mgsodiumPIZZA LIKE A pr !
Try these dietitian-approved picks for the perfect pizza night in.TOP THAT!
The toppings you choose
can be a deal breaker, so
it’s important to pick wisely.
We recommend starting with
lots of vegies to boost your fi bre
intake while keeping the kilojoule
content low. You could also aim
to serve your pizza with a side
salad to help you reach your fi ve
daily serves of veg.
A source of muscle-building
protein helps balance out the
meal. Prawns, skinless barbecued
chicken and lean meat are all
excellent toppings, as are eggs,
nuts and beans. Limit cured meats
like pepperoni, prosciutto and
bacon, as they’re high in sodium
and saturated fats — which are
bad for your ticker.
The usual suspects such as
olives, capers and anchovies can
also pack a lot of salt — so go easy
on these fl avour makers!SAY CHEESE!
Last but not least, you can’t
forget the delicious glue that
holds pizza together — cheese!
You’ll be pleased to know there
are plenty of healthy choices.
Mozzarella is lower in fat, salt
and kilojoules than cheddar.
Flavoursome feta or parmesan
are also good choices, because
a little goes a long way. You can
scatter small amounts of either
of these over your pizza just
before serving.
Another winning option is to
dollop fresh or smooth ricotta
over your pizza before it goes
into the oven. Buon appetito!TOPPINGS
● Mushrooms
● Onions
● Red capsicum
● Rocket
● Zucchini
● Pumpkin
● Eggplant
● Baby spinach
● AsparagusTop ve
JUNE 2019 HEALTHY FOOD GUIDE 83