Pizza Napoletana and its Role in the Mediterranean Diet

Today is World Pizza Day, and there's no better time to discuss the role of this delicious food in the Mediterranean Diet. 

I'll be giving a presentation on the topic during the new Master Class at Marra Forni's Pizza University and Culinary Arts Center this Thursday alongside Maestro Pizzaiolo Antonio Starita, whose certification class begins today as well. Mr. Starita hails from a Neapolitan family of pizza legends, has created over 60 variations on pizza, and has even served pizza to Pope John Paul II!

So how can pizza, a food most Americans associate with fast-food or junk food, be part of a healthy meal plan? Well, the answer is simple - to make pizza healthful, it must be prepared according to traditional methods and using the best ingredients.  What often gets called pizza in the US (where more "pizza" is eaten per capita than in Italy) is very different from what earns the title Vera Pizza Napoletana in Naples.
UNESCO just granted authentic Neapolitan pizza a place on its cultural heritage list last year.

According to the Associazione Verace Pizza Napoletana, in 1984 Antonio Pace and Lello Surace reunited the most important and famous pizza makers of the time to write down the fundamental rules in order to recognize and differentiate the True Neapolitan Pizza from the other type of pizza, giving it the maximum dignity. If you've ever aspired to be a pizzaiolo, you can become certified in this unique program.  

      Following the guidelines of the Associazione Verace Pizza Napoletana, you are guaranteed that a single serving of pizza is a complete meal and supplies an appropriate balance of carbohydrates, protein, and fat. An Authentic pizza napoletana weighs about 10 ounces (thanks to special leavening procedures and is made up of approximately 50% carbohydrates, 6% fat, 5.5% protein, and is about 800 calories. 

Another important factor to consider is that not all ingredients are created equal. The authentic Neapolitan pizza recipe calls for specific types of water, flour, yeast, salt, extra-virgin olive oil, tomatoes, and mozzarella to be used in addition to the preparation techniques. Each of these ingredients ensure maximum flavor, nutrients, and quality.

      For example, the water used must be clean and non-carbonated.  It must also be free of micro organisms, parasites or chemical substances that represent a health risk. Water must be fit for human consumption. and  have a pH level of 6-7 · 

The 00 Flour used in authentic pizza-making provides carbohydrates for energy, minerals and b vitamins as well as protein. The Bakers Yeast used in authentic pizza-making is a strain of yeast used in the baking industry of bread production which produces large amounts of carbon dioxide and is made by adding water to molasses. This yeast yields Beta 1 3 Glucans which support immunity. Certified mozzarella cheese (either buffalo or cow's milk must both be used. While the buffalo milk is richer, and higher in fat, both contain protein and calcium with relatively low levels of cholesterol and sodium. The fresh tomatoes used must be of the “S.Marzano dell’Agro Sarnese-nocerino D.O.P”., “Pomodorini di Corbara (Corbarino)”, or “Pomodorino del piennolo del Vesuvio” D.O.P." varieties. These tomatoes are rich lycopene- a precious anti-oxidant that give the fruit its red color.

Only extra-virgin olive oil can be used in authentic pizza-making. Its' health benefits include:

•preventing the formation of blood clots

•lowering total blood cholesterol

•boosting the immune system against the negative effects of toxins, microorganisms, parasites, and other

•can improve calcium absorption in the body and prevent osteoporosis

•may prevent memory loss may lead to less risk of rheumatoid arthritis

• can protect against malignant tumors

•reduces the risk of breast, colon, and bowel cancer and the incidence of melanoma

      It's important to remember that the Mediterranean Diet is based largely upon plant-based foods, and also animal products (mainly milk and cheese) which are harvested and produced in the traditional method. The authentic ingredients which make up true Neapolitan pizza uphold these standards. It's also important to note that pizza was often enjoyed communally (especially on Saturday nights in Italy), and eating together is the foundation of the Mediterranean Diet pyramid.

So, if you're in the mood for pizza, here's my recipe. 

Check out the Associazione Verace Pizza Napoletana's version here.

Pizza

This recipe is adapted from The UltimateMediterranean Diet Cookbook. Pizza dough dates back to antiquity and has roots in Egypt, Greece, and Rome. Modern pizza (with a tomato topping) was first served in eighteenth-century Naples, Italy, using tomatoes, which were recently imported from the New World , and traditional buffalo-milk mozzarella. By the 19th century there were over 1700 pizzerie in the city, and members of the royal family who broke court etiquette by frequenting them made dining in pizzerie fashionable.

For the Dough:

1 package (1/4 ounce, or 7 g) dry active yeast

½ cup (120 ml) lukewarm water

11/2 cups (188 g) whole-wheat flour, or 00 flour, plus extra for work surface (See Gluten-Free Alternative)

1 teaspoon sea salt

1 tablespoon (15 ml) extra-virgin olive oil, plus extra for bowl

For the Sauce:

1 tablespoon (15 ml) extra-virgin olive oil

1 large clove garlic, minced

3/4 pound (340 g) strained (seeded and skinned) tomatoes, such as Pomi brand

Unrefined sea salt or salt, to taste

Freshly ground pepper, to taste

1 tablespoon (2.5 g) finely chopped fresh basil, oregano, or parsley

2 tablespoons (18 g) cornmeal or semolina

10 ounces (288 g) fresh mozzarella cheese, grated

Grated Parmigiano-Reggiano or Pecorino Romano cheese

To make the Dough:

Place the yeast in a small bowl and stir in the water. Set aside. Put the flour into a large bowl and add the yeast to the center. Add the salt and olive oil, and stir to combine until it forms a dense dough that will be slightly sticky. If the dough does not come together, add more water a tablespoon at a time.

Dust a work surface lightly with flour. Knead the dough energetically for 5 to 10 minutes, or until it is smooth and supple. Shape the dough into a ball and place it in a lightly oiled bowl. Cover with plastic and a clean kitchen cloth. Allow to rise for 11/2 to 2 hours, or until doubled in size. In the meantime, make the sauce.

To make the Sauce:

Heat the oil in a medium saucepan over medium heat. Add garlic and reduce heat to low.

When the garlic begins to release its aroma (before it turns color), add the tomatoes. Stir and allow the mixture to come to a boil. Add salt, pepper, and fresh herbs, stir and cover. Reduce heat to low and simmer for 20 to 30 minutes. Allow to cool.

Finishing the Pizza:

When the dough has finished rising, preheat the oven to 500°F to 550°F (250°C to 288°C). Punch the dough down and let it rest 5 minutes. Use a rolling pin to roll it out into a 10- to 12-inch (26 to 30 cm) diameter circle. Transfer to a pizza stone or peel dusted with cornmeal or semolina.

Cover the dough with a thin layer of sauce, mozzarella, and a sprinkling of Pecorino or Parmigiano cheese. Fold the edges of the crust in and brush lightly with extra olive oil. Bake on the second-to-lowest rack for 10 to 15 minutes or until golden and bubbly. Remove from the oven and allow to stand 5 minutes. Cut and serve.

Yield: 1 pizza

Mediterranean Tradition

Mediterranean cooks are always thinking ahead! Keep in mind that you can double the recipes for pizza dough and sauce and freeze them so that you will have them ready for another occasion. To freeze the dough, wrap loosely in plastic wrap and then place into a sealable plastic bag. To thaw, allow to defrost at room temperature for an hour or two, and roll out the same way as fresh dough. The extra dough can also be used for calzones or savory pies, which can be filled with leftover meats, vegetables, cheeses, and beans.

Gluten-Free Alternative:

Substitute whole-wheat flour for 3/4 cup (94 g) tapioca flour, 1/2 cup (79 g) white rice flour, 1/4 cup (23 g) chickpea flour, 1/4 cup (34 g) sorghum flour, and 1 teaspoon xanthan gum.