Healthy and flavourful: meatless takes on pizza and frittata

With hidden veggies—such as carrot juice and asparagus—these hearty, tasty dishes pack a nutritious punch. In a dinner rut? Shake yourself out of your boring vegetarian routine and try these delicious Southwestern and Italian-inspired meals!

• The secret ingredient in this pizza crust is carrot juice. It imparts a lovely golden colour to the dough. It also adds beta-carotene—the antioxidant your body uses to make vitamin A— important for maintaining proper eyesight and helping your eyes adjust to the dark.

• Prep time: 2 hours
• Cooking time: 25 minutes
• Serves: 8

• 15 ml (1 tbsp) active dry yeast
• 50 ml (1/4 c) warm water, 40°C to 46°C (105°F to 115°F)
• 875 g (3 1/2 c) flour
• 125 g (1/2 c) yellow cornmeal
• 30 ml (2 tbsp) chili powder
• 15 ml (1 tbsp) ground cumin
• 10 ml (2 tsp) salt
• 250 ml (1 c) carrot juice
• 45 ml (3 tbsp) olive oil, divided
• 1 large red pepper, thinly sliced
• 1 large green pepper, thinly sliced1 large onion, halved and thinly sliced250 g (1 c) corn kernels10 ml (2 tsp) dried oregano250 g (8 oz) Monterey Jack cheese, shredded

1. In a measuring cup, sprinkle yeast over warm water. Let stand for five minutes to dissolve.
2. In a large bowl, combine flour, cornmeal, chili powder, cumin and salt. Stir in yeast mixture, carrot juice and 30 millilitres (two tablespoons) of the oil. Transfer to a lightly-floured surface, and knead for seven to 10 minutes (or until the dough is smooth and elastic).
3. Transfer dough to a large oiled bowl, cover with a dampened cloth, and let stand for 1 1/2 hours in a warm draft-free spot (or until doubled in volume). Punch the dough down and divide in half. Cover and let rest for 15 minutes.
4. In a medium bowl, toss the red and green peppers, onion, corn and oregano with remaining 15 millilitres (one tablespoon) oil.
5. Roll each portion of dough into a 25 centimetre (10 inch) round, and place each onto an ungreased baking sheet.
6. Top each with cheese and vegetable mixture. Let stand for 20 minutes. Meanwhile, preheat oven to 230°C (450°F).
7. Bake for 20 to 25 minutes, reversing the top and bottom pizzas midway (until crust is crisp).

• 440 calories
• 15 g fat
• 5.7 g saturated fat
• 16 g protein
• 61 g carbohydrates
• 4.3 g fibre
• 30 mg cholesterol
• 770 mg sodium

• A frittata is an Italian omelet, usually made with whole eggs. This lightened version is made with fewer egg yolks and more whites to reduce fat and cholesterol.
• Asparagus is a nutrient-dense super-food with soluble fibre (to lower cholesterol), folate (which may prevent birth defects) and rutin, an antioxidant flavonoid that works with vitamin C to maintain blood-vessel health.

• Prep time: 15 minutes
• Cooking time: 35 minutes
• Serves: 4

• 15 ml (3 tsp) olive oil, divided
• 250 g (8 oz) red-skinned potatoes, cut into 0.5 cm (1/4 in) dices
• 500 g (1 lb) asparagus, cut into 2.5 cm (1 in) lengths
• 3 ml (3/4 tsp) salt
• 2 ml (1/2 tsp) dried tarragon
• 2 ml (1/2 tsp) dried marjoram
• 3 large eggs
• 4 large egg whites
• 45 ml (3 tbsp) grated Parmesan cheese

1.  In a large nonstick skillet, heat 10 millilitres (2 teaspoons) of the oil over medium heat. Add potatoes and cook, tossing occasionally, for seven minutes.
2. Add the asparagus, salt, tarragon and marjoram. Stir to combine. Cover and cook, stirring occasionally for seven minutes, or until asparagus and potatoes are tender.
3. Meanwhile, in a large bowl, whisk together the whole eggs, egg whites and Parmesan. Reduce heat under the skillet to low. Spoon remaining five millilitres (one teaspoon) oil around the inside edge of the pan. Add egg mixture. Cover and cook for 20 minutes, or until eggs are set.
4. With a spatula, release the frittata from the pan and slide it onto a serving platter. Cut into wedges and serve hot, at room temperature or chilled.

• 191 calories
• 8.6 g fat
• 2.4 g saturated fat
• 14 g protein
• 15 g carbohydrate
• 2 g fibre
• 162 mg cholesterol
• 615 mg sodium

Enjoy a cheesy, flavourful pizza or frittata tonight: enhance your health and add much-needed variety to your dinner repertoire!