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.

披萨对很多人来说都是很重要的，但是有一点通常是例外，那就是：健康。我不喜欢连锁店的披萨和那里披萨的厚重的、半熟的面包饼，那里的披萨甚至在意大利辣香肠和香肠这样的配料加上之前就总是添加了乳酪。

但是，在罗马或者那不勒斯的任何一个脆饼店里，你将会找到一系列令人眼花缭乱的餐点，并且这些都是真正健康的。面包饼很薄，上面通常会有时令蔬菜，并且每块都切得大小合适。也许还会有一些乳酪在上面，但是不会很多。

这个季节虽然没有番茄，但是这并不能组织我做一系列的披萨。这是白披萨，披萨上面是焦化的洋葱和茴香，或者烘烤的胡椒粉，或者蘑菇、羊酪、胡桃和芝麻菜，这些都可替代番茄汁。我的披萨的面包饼是用一半的全麦面粉做的，健康而轻薄，非常好吃。

全麦面粉披萨生面团

全麦面粉披萨的面包饼比较坚硬，但是很有营养价值。由于面包饼是披萨的一个主要方面，全麦面粉是很好的。但是做面包饼的时候如果加了太多的全麦面粉将使得它很厚重、干和半熟。我找到了一个配方，将全麦面粉和通用面粉结合起来，这样做出来的面包饼既好吃，又有谷粒的营养，特别是纤维。

2茶匙有活性的干酵母

1杯温水

1/2茶匙糖

1大汤匙轻榨优质橄榄油，这是额外用来刷披萨面包饼的

11/4杯细磨全买面粉

11/2杯原通用面粉，在揉面团的时候凭需要加

11/4茶匙盐

1.将酵母和水加到2杯的Pyrex量杯。加糖，搅拌。大约2到3分钟后，水变浑浊。加橄榄油搅拌。

2.将全面面粉、通用面粉和盐一起加入配有钢刀的食品处理器。拍打一到两次。然后，在机器仍然运行的时候，加入酵母混合液。知道生面团在刀片上形成一个球才停止机器。将生面团取出（生面团会有一点粘；将手上弄一点面粉或水生面团就不会粘在手上了），加一点面粉稍微再揉几分钟，面粉加适量，使得生面团便面光滑。

3.将生面团揉成一个球形，底部收紧，顶部圆滑。将生面团转移到一个干净的刷了少量油的碗，先将圆滑的那头朝碗底放置，然后再倒过来。用一个保鲜膜将碗盖起来，然后将碗放在温暖的地方1到5.5小时。当时间到了，轻轻的拉扯生面团，它会变得很伸展。

4.将生面团平分为2个相等的球形。将面团放在刷了少量油的碟子或大浅盘中，用一个刷了油的保鲜膜或者湿毛巾盖在面团上，放置15到20分钟。然后，将生面团放在一个宽碗中，用保鲜膜包好，冷冻3天。同样的，你也可以用刷了油的保鲜膜松散的盖在生面团上，然后将其放在塑料袋中冷冻。当你准备好开始做披萨，将生面团拿到室温下，并且在此捶打它们。

5.将烤箱预热至450度。将一个披萨板放在烤箱的中间烤架上。将生面团揉压成为一个12到14英寸的圆。在披萨盘上轻轻的刷上油，撒上粗粒小麦粉或者玉米粉。将生面团放在披萨盘上。用手指将边缘的生面团捏成突起、更厚的样子。将到处都刷上油，但是突起的边缘只要一点油，然后将披萨表面加上你选择的配料。

6.将披萨盘放在披萨板上。按照说明烘烤。

产品：两个12到14英寸的饼

预先准备：生面团可以再第一次发面得时候冷冻，3天（见第四步）。铺开的面饼也可以冷冻。直接从冰箱到烤箱烘烤。