Rowing Ireland Nutritional Tips – 20.03.20


Easy Peasy Pizza

This is a really simple pizza dough recipe that you can make as healthy or indulgent as you like. For the sauce, you can use tomato or mix it up a little and try butternut squash, and for the toppings…. well, that’s down to you.

Pizza Base

300g Natural or Greek Yoghurt

300g Self Raising Flour

Preheat the oven and two baking trays to 220 degrees.

Weigh the flour into a bowl, making a well in the middle. Pour the yoghurt into the well and mix together with a fork, until you have a rough dough.

Tip your dough out onto a floured surface and knead until you have a smooth ball.

Divide the dough into 4 equal balls and roll out into thin discs as bases. Put your bases into the oven on the hot baking trays and bake for 3 minutes.

Flip your bases and top with the sauce and toppings of your choice. Bake for a further 5 minutes or until the toppings look cooked.

You can make one large pizza instead of 4 smaller ones, you just need to adjust the cook for a little longer (cook for 10-12 in total), and be careful when you flip it over.


Tomato sauce

400g tin chopped tomatoes

1 tsp dried mixed herbs

½ tsp caster or brown sugar

1 garlic clove – crushed

In a saucepan, lightly fry the garlic over medium heat for 1-2 minutes, or just until it is soft and fragrant.

Add the chopped tomatoes, sugar, herbs, salt and pepper (you could also add a few chilli flakes if you want to add some spice). Stir to combine.

Cover the pot and allow the sauce to come to a simmer. Reduce the heat to low, and let it simmer for 10 to 15 minutes until it has thickened (you could leave this simmering while you prepare your pizza bases).

Butternut Squash Sauce

This takes a little more effort than the tomato sauce but tastes great and has a much lighter flavour than tomato sauce. It works really well with chicken, vegetables and strong cheeses like feta.

3 cups butternut squash, peeled and cubed

3 cloves garlic 

2 Tbsp olive oil 

1 pinch salt and pepper

Pre-heat the oven to 200 degrees

Place the butternut squash and garlic on a baking sheet and drizzle with 1tbsp olive oil and the salt and pepper (again, if you want to add some spice, you could also throw in a few chilli flakes at this stage). Bake for 15-20 minutes, or until all squash is tender.

Transfer the squash mix to a blender or food processor, with the remaining olive oil. Purée until creamy and smooth, adding more olive oil or a touch of water if it’s too thick;  the sauce should be creamy and spreadable (not pourable).

Taste and adjust the seasoning as needed.

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