Myself and my family really love pizza. I am happy that I came out with this Low FODMAP spelt sourdough pizza, because I can eat my pizza again, without uneasy consequences.
Note: this sourdough spelt pizza dough hasn’t been tested, and depending on your flour and other factors, like climate and temperatures, FODMAP levels in this sourdough pizza bread may vary.
It is a staple food that I rarely ever bought in the shops. I bake bread myself and from there is not far to baking pizza. My daughter enjoys helping to mix the ingredients and knead the dough. Therefore it is a good family activity. And you can personalise the pizza, for example put an onion in one corner of the pizza for your partner, and the other corner reserve for your favourite, low FODMAP ingredients.
Kneading pizza is much easier from a sourdough bread, because it is much thicker consistency. At the beginning you mix all the ingredients in the bowl and then just knead it on the worktop, squeezing out all of your negative emotions. It is a good therapy!
Recipe adapted from Kindle’s e-book by Emmanuel Handjiandreou “How to make bread…”, available on Amazon here:
I met Emmanuel during a sourdough bread making course and the same as in the book, he gives an easy step by step explanations on bread making. Delightful! I come back to this book very often.
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
Ingredients for a Low FODMAP spelt sourdough pizza dough:
300 g white spelt flour
200 g wholemeal spelt flour
10 g salt
250 ml water
110 g refreshed spelt sourdough starter. Recipe under Low FODMAP spelt sourdough bread.
Instructions to make a Low FODMAP spelt sourdough pizza dough:
Place both spelt flours in a large bowl. Sprinkle the salt. Mix it all together.
Measure the refreshed active sourdough starter on top of flour, place warm water on top.
Start mixing all ingredients together. When it comes together, you can knead it on a clean worktop.
Knead it until the ball is smooth and has no lumps. Probaly 5 – 10 minutes.
Places it back in a bowl, sprinkled with flour, so the dough won’t stick. Cover and place in a room temperature, in a cooler place, for about 12 hours or in the fridge for up to 16 hours.
For this recipe I used a large measuring container with a lid. It is great, because 1. you need to see the bubbles appearing and 2. you can easily open it to knead and cover it again! Very handy, instead of stretching cling film constantly! I found very similar bowls for you on Amazon:
The dough should double in size. This recipe make two smaller, but still quit big pizzas or one large one. My family likes thicker crust, so I don’t roll it as much.
You can roll your pizza or try stretching it by hand.
Many pizza recipes call for a pizza baking stone etc., but I find it easier to preheat just the oven on a maximum.
In the meantime, I stretch the pizza dough and place it in an oiled baking tray. Then I place some of my favourite Low FODMAP pizza toppings, in a low FODMAP amounts, for example:
tomato concentrate or passata, depending what I have,
fresh basil,
mozarella,
Swiss cheese,
olive oil,
olives,
Low FODMAP Ham or sausage or bacon,
Peppers
Sometimes pineapple.
Sprinkle the cheese on top and it goes in the oven! Reduce the temperature to 200 degrees C.
Bake for around 10 minutes. Ready!
Enjoy!
Disclaimer:
100% spelt sourdough bread is suitable on a low FODMAP diet. Pizza dough is made using the same principles, just a bit thicker dough. But, since you are making it at home – it hasn’t been tested and FODMAP levels in this sourdough spelt pizza base may vary.
Also, if you are coeliac, this bread is not for you, because it DOES contain gluten.
To see a Polish version of this recipe, go here.
Low FODMAP spelt sourdough pizza
Ingredients
- 300 g white spelt flour
- 200 g wholemeal spelt flour
- 10 g salt
- 250 ml water
- 110 g refreshed spelt sourdough starter
Instructions
- Place both spelt flours in a large bowl. Sprinkle the salt. Mix it all together.
- Measure the refreshed active sourdough starter on top of flour, place warm water on top.
- Start mixing all ingredients together. When it comes together, you can knead it on a clean worktop.
- Knead it until the ball is smooth and has no lumps. Probaly 5 - 10 minutes.
- Places it back in a bowl, sprinkled with flour, so the dough won’t stick. Cover and place in a room temperature, in a cooler place, for about 12 hours or in the fridge for up to 16 hours.
- The dough should double in size. This recipe make two smaller, but still quit big pizzas or one large one. My family likes thicker crust, so I don’t roll it as much.
- You can roll your pizza or try stretching it by hand.
- Many pizza recipes call for a pizza baking stone etc., but I find it easier to preheat just the oven on a maximum.
- In the meantime, I stretch the pizza dough and place it in an oiled baking tray. Then I place some of my favourite Low FODMAP pizza toppings, in a low FODMAP amounts.
- Sprinkle the cheese on top and it goes in the oven! Reduce the temperature to 200 degrees C.
- Bake for around 10 minutes. Ready!Enjoy!
Notes
Disclaimer:
100% spelt sourdough bread is suitable on a low FODMAP diet. Pizza dough is made using the same principles, just a bit thicker dough. But, since you are making it at home - it hasn't been tested and FODMAP levels in this sourdough spelt pizza base may vary. Also, if you are coeliac, this bread is not for you, because it DOES contain gluten.If you want to find other low FODMAP dinner recipes, go here.
