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.

    披薩對很多人來說都是很重要的，但是有一點通常是例外
，那就是：健康。我不喜歡連鎖店的披薩和那裏披薩的厚重的、半熟的麵包餅
，那裏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(dan)是(shi)，在(zai)羅(luo)馬(ma)或(huo)者(zhe)那(na)不(bu)勒(le)斯(si)的(de)任(ren)何(he)一(yi)個(ge)脆(cui)餅(bing)店(dian)裏(li)

，你(ni)將(jiang)會(hui)找(zhao)到(dao)一(yi)係(xi)列(lie)令(ling)人(ren)眼(yan)花(hua)繚(liao)亂(luan)的(de)餐(can)點(dian)
，並(bing)且(qie)這(zhe)些(xie)都(dou)是(shi)真(zhen)正(zheng)健(jian)康(kang)的(de)。麵(mian)包(bao)餅(bing)很(hen)薄(bo)

，上(shang)麵(mian)通(tong)常(chang)會(hui)有(you)時(shi)令(ling)蔬(shu)菜(cai)，並(bing)且(qie)每(mei)塊(kuai)都(dou)切(qie)得(de)大(da)小(xiao)合(he)適(shi)。也(ye)許(xu)還(hai)會(hui)有(you)一(yi)些(xie)乳(ru)酪(lao)在(zai)上(shang)麵(mian)
，但(dan)是(shi)不(bu)會(hui)很(hen)多(duo)。

    這(zhe)個(ge)季(ji)節(jie)雖(sui)然(ran)沒(mei)有(you)番(fan)茄(qie)，但(dan)是(shi)這(zhe)並(bing)不(bu)能(neng)組(zu)織(zhi)我(wo)做(zuo)一(yi)係(xi)列(lie)的(de)披(pi)薩(sa)。這(zhe)是(shi)白(bai)披(pi)薩(sa)，披(pi)薩(sa)上(shang)麵(mian)是(shi)焦(jiao)化(hua)的(de)洋(yang)蔥(cong)和(he)茴(hui)香(xiang)
，或(huo)者(zhe)烘(hong)烤(kao)的(de)胡(hu)椒(jiao)粉(fen)，或(huo)者(zhe)蘑(mo)菇(gu)、羊酪、胡桃和芝麻菜

，這些都可替代番茄汁。我的披薩的麵包餅是用一半的全麥麵粉做的，健康而輕薄
，非常好吃。

    全麥麵粉披薩生麵團

    quanmaimianfenpisademianbaobingbijiaojianying，danshihenyouyingyangjiazhi。youyumianbaobingshipisadeyigezhuyaofangmian
，quanmaimianfenshihenhaode。danshizuomianbaobingdeshihouruguojialetaiduodequanmaimianfenjiangshidetahenhouzhong、幹和半熟。我找到了一個配方，將全麥麵粉和通用麵粉結合起來

，這樣做出來的麵包餅既好吃，又有穀粒的營養，特別是纖維。

    2茶匙有活性的幹酵母

    1杯溫水

    1/2茶匙糖

    1大湯匙輕榨優質橄欖油
，這是額外用來刷披薩麵包餅的

    11/4杯細磨全買麵粉

    11/2杯原通用麵粉
，在揉麵團的時候憑需要加

    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分鍾後，水變渾濁。加橄欖油攪拌。

    2.將全麵麵粉、通(tong)用(yong)麵(mian)粉(fen)和(he)鹽(yan)一(yi)起(qi)加(jia)入(ru)配(pei)有(you)鋼(gang)刀(dao)的(de)食(shi)品(pin)處(chu)理(li)器(qi)。拍(pai)打(da)一(yi)到(dao)兩(liang)次(ci)。然(ran)後(hou)，在(zai)機(ji)器(qi)仍(reng)然(ran)運(yun)行(xing)的(de)時(shi)候(hou)，加(jia)入(ru)酵(jiao)母(mu)混(hun)合(he)液(ye)。知(zhi)道(dao)生(sheng)麵(mian)團(tuan)在(zai)刀(dao)片(pian)上(shang)形(xing)成(cheng)一(yi)個(ge)球(qiu)才(cai)停(ting)止(zhi)機(ji)器(qi)。將(jiang)生(sheng)麵(mian)團(tuan)取(qu)出(chu)（生麵團會有一點粘；將手上弄一點麵粉或水生麵團就不會粘在手上了）
，加一點麵粉稍微再揉幾分鍾，麵粉加適量
，使得生麵團便麵光滑。

    3.將(jiang)生(sheng)麵(mian)團(tuan)揉(rou)成(cheng)一(yi)個(ge)球(qiu)形(xing)
，底(di)部(bu)收(shou)緊(jin)
，頂(ding)部(bu)圓(yuan)滑(hua)。將(jiang)生(sheng)麵(mian)團(tuan)轉(zhuan)移(yi)到(dao)一(yi)個(ge)幹(gan)淨(jing)的(de)刷(shua)了(le)少(shao)量(liang)油(you)的(de)碗(wan)，先(xian)將(jiang)圓(yuan)滑(hua)的(de)那(na)頭(tou)朝(chao)碗(wan)底(di)放(fang)置(zhi)，然(ran)後(hou)再(zai)倒(dao)過(guo)來(lai)。用(yong)一(yi)個(ge)保(bao)鮮(xian)膜(mo)將(jiang)碗(wan)蓋(gai)起(qi)來(lai)，然(ran)後(hou)將(jiang)碗(wan)放(fang)在(zai)溫(wen)暖(nuan)的(de)地(di)方(fang)1到5.5小時。當時間到了
，輕輕的拉扯生麵團，它會變得很伸展。

    4.將生麵團平分為2個相等的球形。將麵團放在刷了少量油的碟子或大淺盤中
，用一個刷了油的保鮮膜或者濕毛巾蓋在麵團上，放置15到20分鍾。然後，將生麵團放在一個寬碗中，用保鮮膜包好，冷凍3tian。tongyangde，niyekeyiyongshualeyoudebaoxianmosongsandegaizaishengmiantuanshang，ranhoujiangqifangzaisuliaodaizhonglengdong。dangnizhunbeihaokaishizuopisa，jiangshengmiantuannadaoshiwenxia
，bingqiezaicichuidatamen。

    5.將烤箱預熱至450度。將一個披薩板放在烤箱的中間烤架上。將生麵團揉壓成為一個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。將生麵團放在披薩盤上。用手指將邊緣的生麵團捏成突起、更厚的樣子。將到處都刷上油

，但是突起的邊緣隻要一點油
，然後將披薩表麵加上你選擇的配料。

    6.將披薩盤放在披薩板上。按照說明烘烤。

    產品：兩個12到14英寸的餅

    預先準備：生麵團可以再第一次發麵得時候冷凍，3天（見第四步）。鋪開的麵餅也可以冷凍。直接從冰箱到烤箱烘烤。