Pizza is many things to many people, but one thing it usually is not: healthy. I blame chain-store pizza and their thick, doughy crusts, usually loaded with cheese even before the extras like pepperoni and sausage are added.

    But in any pizzeria in Rome or Naples, you’ll find a dizzying array of offerings that really are healthy. The crusts are thin, often topped with seasonal vegetables, and the slices are reasonably sized. There may be cheese on top, but not more than a few ounces.

    It’s not tomato season yet, but that doesn’t stop me from making a range of pizzas. They’re white pizzas — instead of tomato sauce, they’re topped with caramelized onions and fennel, or roasted peppers, or mushrooms, goat cheese, walnuts and arugula. My crust, made with half whole wheat flour, is wholesome but light, full of flavor.

    Whole Wheat Pizza Dough

    Whole wheat pizza crust has a nutty flavor and real nutritional value. Since the crust is what pizza is primarily about, this is a good thing. But a crust made with too much whole wheat flour can be heavy, dry and tough. I’ve found that this formula, which combines whole wheat and all-purpose flour, makes a crust that is both delightful to eat and full of whole grain nutrients, especially fiber.

    2 teaspoons active dry yeast

    1 cup warm water

    1/2 teaspoon sugar

    1 tablespoon extra virgin olive oil, plus additional for brushing the pizza crusts

    1 1/4 cups stone ground whole wheat flour

    1 1/2 cups unbleached all-purpose flour, plus additional if necessary for kneading

    1 1/4 teaspoons salt

    1. Combine the yeast and water in a 2-cup Pyrex measuring cup. Add the sugar, and stir together. Let sit two or three minutes, until the water is cloudy. Stir in the olive oil.

    2. Combine the whole wheat flour, all-purpose flour and salt in a food processor fitted with the steel blade. Pulse once or twice. Then, with the machine running, pour in the yeast mixture. Process until the dough forms a ball on the blades. Remove from the processor (the dough will be a little tacky; flour or moisten your hands so it won’t stick), and knead on a lightly floured surface for a couple of minutes, adding flour as necessary for a smooth dough.

    3. Shape the dough into a ball, pinched at bottom and rounded at top. Transfer the dough to a clean, lightly oiled bowl, rounded side down first, then rounded side up. Cover the bowl tightly with plastic wrap, and leave it in a warm spot to rise for 1 to 1 1/2 hours. When it is ready, the dough will stretch when it is gently pulled.

    4. Divide the dough into two equal balls. Put the balls on a lightly oiled tray or platter, cover with lightly oiled plastic wrap or a damp towel, and leave them to rest for 15 to 20 minutes. Afterward, the dough balls can be placed in a wide bowl, covered with plastic wrap and refrigerated for up to three days. Alternatively, you can wrap them loosely in lightly oiled plastic wrap and refrigerate them in a resealable plastic bag. When you are ready to roll out the pizzas, you will need to bring the balls to room temperature and punch them down again.

    5. Preheat the oven to 450 degrees. Place a pizza stone on the middle rack of the oven. Roll or press out the dough to a 12- to 14-inch circle. Lightly oil pizza pans, and dust with semolina or cornmeal. Place the dough on the pizza pan. With your fingers, form a slightly thicker raised rim around edge of the circle. Brush everything but the rim with a little olive oil, then top the pizza with the toppings of your choice.

    6. Place the pizza pan on the stone. Bake as directed.

    Yield: Two 12- to 14-inch crusts.

    Advance preparation: The pizza dough can be refrigerated after the first rise for up to three days (see step 4). The rolled out dough can be frozen. Transfer directly from the freezer to the oven.

    披薩對(duì)很多人來說都是很重要的，但是有一點(diǎn)通常是例外，那就是：健康。我不喜歡連鎖店的披薩和那里披薩的厚重的、半熟的面包餅，那里的披薩甚至在意大利辣香腸和香腸這樣的配料加上之前就總是添加了乳酪。

    但是，在羅馬或者那不勒斯的任何一個(gè)脆餅店里，你將會(huì)找到一系列令人眼花繚亂的餐點(diǎn)，并且這些都是真正健康的。面包餅很薄，上面通常會(huì)有時(shí)令蔬菜，并且每塊都切得大小合適。也許還會(huì)有一些乳酪在上面，但是不會(huì)很多。

    這個(gè)季節(jié)雖然沒有番茄，但是這并不能組織我做一系列的披薩。這是白披薩，披薩上面是焦化的洋蔥和茴香，或者烘烤的胡椒粉，或者蘑菇、羊酪、胡桃和芝麻菜，這些都可替代番茄汁。我的披薩的面包餅是用一半的全麥面粉做的，健康而輕薄，非常好吃。

    全麥面粉披薩生面團(tuán)

    全麥面粉披薩的面包餅比較堅(jiān)硬，但是很有營養(yǎng)價(jià)值。由于面包餅是披薩的一個(gè)主要方面，全麥面粉是很好的。但是做面包餅的時(shí)候如果加了太多的全麥面粉將使得它很厚重、干和半熟。我找到了一個(gè)配方，將全麥面粉和通用面粉結(jié)合起來，這樣做出來的面包餅既好吃，又有谷粒的營養(yǎng)，特別是纖維。

    2茶匙有活性的干酵母

    1杯溫水

    1/2茶匙糖

    1大湯匙輕榨優(yōu)質(zhì)橄欖油，這是額外用來刷披薩面包餅的

    11/4杯細(xì)磨全買面粉

    11/2杯原通用面粉，在揉面團(tuán)的時(shí)候憑需要加

    11/4茶匙鹽

    1.將酵母和水加到2杯的Pyrex量杯。加糖，攪拌。大約2到3分鐘后，水變渾濁。加橄欖油攪拌。

    2.將全面面粉、通用面粉和鹽一起加入配有鋼刀的食品處理器。拍打一到兩次。然后，在機(jī)器仍然運(yùn)行的時(shí)候，加入酵母混合液。知道生面團(tuán)在刀片上形成一個(gè)球才停止機(jī)器。將生面團(tuán)取出（生面團(tuán)會(huì)有一點(diǎn)粘；將手上弄一點(diǎn)面粉或水生面團(tuán)就不會(huì)粘在手上了），加一點(diǎn)面粉稍微再揉幾分鐘，面粉加適量，使得生面團(tuán)便面光滑。

    3.將生面團(tuán)揉成一個(gè)球形，底部收緊，頂部圓滑。將生面團(tuán)轉(zhuǎn)移到一個(gè)干凈的刷了少量油的碗，先將圓滑的那頭朝碗底放置，然后再倒過來。用一個(gè)保鮮膜將碗蓋起來，然后將碗放在溫暖的地方1到5.5小時(shí)。當(dāng)時(shí)間到了，輕輕的拉扯生面團(tuán)，它會(huì)變得很伸展。

    4.將生面團(tuán)平分為2個(gè)相等的球形。將面團(tuán)放在刷了少量油的碟子或大淺盤中，用一個(gè)刷了油的保鮮膜或者濕毛巾蓋在面團(tuán)上，放置15到20分鐘。然后，將生面團(tuán)放在一個(gè)寬碗中，用保鮮膜包好，冷凍3天。同樣的，你也可以用刷了油的保鮮膜松散的蓋在生面團(tuán)上，然后將其放在塑料袋中冷凍。當(dāng)你準(zhǔn)備好開始做披薩，將生面團(tuán)拿到室溫下，并且在此捶打它們。

    5.將烤箱預(yù)熱至450度。將一個(gè)披薩板放在烤箱的中間烤架上。將生面團(tuán)揉壓成為一個(gè)12到14英寸的圓。在披薩盤上輕輕的刷上油，撒上粗粒小麥粉或者玉米粉。將生面團(tuán)放在披薩盤上。用手指將邊緣的生面團(tuán)捏成突起、更厚的樣子。將到處都刷上油，但是突起的邊緣只要一點(diǎn)油，然后將披薩表面加上你選擇的配料。

    6.將披薩盤放在披薩板上。按照說明烘烤。

    產(chǎn)品：兩個(gè)12到14英寸的餅

    預(yù)先準(zhǔn)備：生面團(tuán)可以再第一次發(fā)面得時(shí)候冷凍，3天（見第四步）。鋪開的面餅也可以冷凍。直接從冰箱到烤箱烘烤。