TYPE: Lunch, Dinner                        PREP TIME: < 15 mins

Goodies Needed

• Whole Wheat, Greek Pocketless Pita Bread
• Basil Pesto (store bought or home made)
• Tomatoes (organic)
• Baby Spinach (organic)
• Kalamata Olives
• Crimini Mushrooms
• Low-fat Feta cheese (crumbled)

* Quantities depend on number of people you are serving and portion sizes

Preparation Steps

• Spread a layer of pesto over each pita bread
• Layer the spinach leaves on the pesto, in a single layer
• Rinse and cut up the tomatoes into relatively thin slices and layer on spinach
• Rinse and cut the mushrooms into thin slices and layer on the tomatoes
• Cut up the Kalamata olives into small slices and spread all over the pizza
• Sprinkle the crumbled Feta cheese on the pizza
• Toast in a toaster oven until desired (about 10 minutes)
• This makes a delicious and healthy home made pizza in great personal portion sizes that the whole family can enjoy!
• Come back and let me know how you liked it

Meal Nutritional Benefits

Whole Wheat Pita

• offers healthy source of complex carbohydrates, which help to regulate healthy blood-sugar levels
• good source of (in descending order): manganese, fiber, tryptophan and magnesium
• helps to maintain a healthy weight, reduces risk of metabolic syndrome, lowers risk of diabetes type 2, helps prevent gallstones
• enhances intestinal health by keeping you regular, protects against breast cancer, helps prevent childhood asthma, enhances cardiovascular health and contains an excellent dose of phytochemicals to promote overall health
• for more information, visit the whole wheat detailed overview from World’s Healthiest Foods

Basil (Pesto):

• acts as a great substitute for the traditional tomato sauce and adds a unique and exciting flavor to the pizza

• good source of (in descending order): vitamin K, iron, calcium, vitamin A, fiber, manganese, magnesium, vitamin C and potassium

• offers DNA protection, antibacterial properties, linked to anti-inflammatory properties and helps promote cardiovascular health
• for more information, visit the basil detailed overview from World’s Healthiest Foods

Spinach:

• good source of (in descending order): vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
• protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
• enhances eye sight, immune system and mental function
• for more information, visit the spinach detailed overview from World’s Healthiest Foods

Tomatoes:

• Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease

• good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate

• aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
• for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Crimini Mushrooms:

• Great source of phytonutrients and anti-cancer properties
• good source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
• reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
• for more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods

Olives:

• great source of monounsaturated fats
• good source of (in descending order): iron, vitamin E, fiber and copper
• have anti-inflammatory compounds, have antioxidant properties for fighting cancers and offer protection from heart disease
• for more information, visit the olives detailed overview from World’s Healthiest Foods

Cheese (low-fat):

• provides a serving of dairy
• good source of (in descending order): tryptophan, calcium, protein, phosphorus, iodine and selenium
• dairy products in general help prevent colon cancer, osteoporosis, migraine and PMS as well protect against gout, breast cancer, metabolic syndrome and help maintain a healthy weight
• for more information, visit the cheese detailed overview from World’s Healthiest Foods

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.