Wheat! It’s What’s for Dinner...and Fiber-Rich for Good Colon HealthEating a high-fiber diet is linked with a reduced risk of colon cancer, especially if the fiber is from cereal and whole grains. Whole wheat flour has 12-14 grams of fiber per cup, so we get to use the good ole “F” word again – yep it’s FIBER! According to WebMD, fiber helps rid the body of toxins, and bacteria living in the gut feeds on it – producing beneficial byproducts to keep the body healthy. In this post we will take a look at an easy recipe using whole wheat flour to get a good dose of fiber.

Whole Wheat Pizza Margherita

A Margherita pizza is topped with tomatoes, mozzarella cheese and basil to represent the colors of the Italian flag to honor the Queen consort of Italy, Margherita of Savoy. So, this summer, pretend you are in Naples and celebrate with a healthy fiber packed pizza.

Makes three 12” pizzas

What You Will Need:

For Pizza Dough

  • 1 package active dry yeast
  • 2 cups whole wheat flour
  • 2 cups unbleached all-purpose flour
  • 1 tablespoon of honey
  • 1 ½ teaspoon salt
  • 2 tablespoon olive oil
  • 1 ½ cups of warm water around 110 degrees F

For Tomato Sauce

  • 1 (28 oz.) can of diced tomatoes (San Marzano if you can find them)
  • 3 cloves of garlic, finely diced
  • ½ onion, finely diced
  • ¼ teaspoon chili flakes
  • good olive oil
  • salt & pepper

For Toppings

  • fresh mozzarella
  • fresh basil


To Prepare:

In a kitchen mixer with dough hook attachment – on a low speed, combine warm water, yeast, honey, olive oil and slowly add in the whole wheat and all-purpose flour. Add salt and mix together until all ingredients are incorporated and a sticky dough ball is formed.  Remove the dough and add a little flour and knead by hand to get a nice round ball.

Add dough to an oiled bowl and coat the entire ball with a small amount of oil.  Cover with plastic wrap and let rise for 45 minutes to an hour.

In the meantime, on medium heat – sauté onions, garlic, chili flakes, in a little olive oil then add tomatoes and season with salt and pepper to taste.  Simmer for 3-4 minutes.  Set aside.

After the dough has risen divide into 3 equal balls.  With a rolling pin or by hand, flatten and stretch the dough into a large thin circle.   Preheat oven to 450 degrees.  Transfer dough to an inverted nonstick cookie sheet that has been lightly oiled.  Top with tomato sauce and fresh mozzarella; cook for 8-12 minutes until bubbly and golden brown.  Remove from oven, top with fresh torn basil, and serve.

A high-fiber diet has many benefits. However, even the best medical centers still recommend regular screenings. Mayo Clinic explains, “If you’re concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.” If you’re 50 or older (45 for African Americans), don’t wait – find a screening center near you!

Good health begins with good eating habits. Take it from someone who knows. Check out the following by fellow StopColonCancerNow.com blogger, Dawn Scott, who has a lot to say about healthy eating choices. She writes about her first-hand experience with colon cancer in her post titled, “If I Knew Then What I Know Now … Healthy Foods Prevent Cancer”.

*For another great high-fiber recipe, check out Amy’s Six Week Muffins.

Tags: , , , , , , ,