Sweet potato hemp pizza bases. Yes, allow me to expand. I’ve been having a bit of a moment with hemp recently. Given it’s protein and omega content, hemp is a ‘superfood’ that I can absolutely get on board with. It is creamy, delicious, nutritious, and easy to incorporate into meals. I’ve previously made a hemp seed pesto, which I love, but I wondered if I could go further, and use hemp seeds in place of grains. As it turns out, I (and you) can.
My digestive woes seem to be a never-ending story of the less romantic variety. At present, grains and I only seem to get along on every seventh day, if the moon is waxing, and if I am lying on my right side with my hair in a ponytail. There is no rhyme or reason to it – one day it will be fine, and the next I’ll be bed ridden. SO MUCH FUN.
So, I decided to try pizza bases without grains, and with hemp seeds instead. I’ve made broccoli pizzas before, but I wanted something less risky while also still delicious. Sweet potato seemed like the perfect solution, and thus, these sweet potato hemp pizza bases were born.
The pizza bases are gluten free, grain free, probably paleo (I never bother to check) and FODMAP friendly. They take 15 minutes from start to topping, and I think they would probably keep well in the freezer, too.
SWEET POTATO HEMP PIZZA BASES + FODMAPs
Sweet potato is FODMAP friendly in servings of 75g or less. These sweet potato hemp pizza bases contain 150g, and serve 2 people per base. Similarly, Monash considers hemp seeds to be FODMAP in servings of 2 tablespoons per serve, which is why these bases contain 4 tablespoons, and serve 2. I can pack pizza away with the best of them, and I honestly think 1/2 a pizza would very much fill me up.
Topping the pizza bases is equally as important as making them, and I have a number of suggestions. However, you can use absolutely whatever you like, provided it adheres to all your dietary constraints. Obviously.
A few quick FODMAP friendly pizza topping suggestions:
- Good quality cheddar. Hard cheeses, contrary to popular belief, are generally low lactose.
- Sundried tomatoes. 3 pieces per serve are deemed friendly, and you can eat more if you have no issues with fructose.
- Black or green olives. When they’re not filled with anything or marinated with olives, FODMAPs haven’t been detected in olives.
- Spinach or rocket.
- Kent pumpkin. Also sometimes called Japanese, this is the friendliest of the pumpkins, and hasn’t had FODMAPs detected.
- 10g worth of tinned artichoke.
- Any low FODMAP veg of your choosing, obviously.
- Feta, goats cheese, Parmesan, Pecorino, Swiss, Blue cheese (here is a good list of how much of each is ok)
- As many herbs as you can humanely fit on a pizza
- Capers! Everybody loves capers. They’re friendly in 1 tablespoon serves per person.
- Tomato paste is friendly in 2 tablespoon serves per person.
- Carrot puree with spices, in place of the tomato paste. I’m just not a tomato paste person, to be honest.
Sweet potato hemp pizza bases
INGREDIENTS (makes 1 pizza base which equals 2 FODMAP friendly serves)
- 150 g thoroughly steamed sweet potato skin removed (weighed after removing skin)
- 4 tablespoons hemp seeds
- 2 extra large eggs
- 1 tablespoon olive oil
- 1 tablespoon psyllium husk
- 50 g freshly and finely grated parmesan no pre-grated please, they contain ingredients that don’t allow them to melt properly
- Preheat the oven to 180 degrees Celsius or 356 degrees Fahrenheit.
- Combine all the ingredients for the pizza base in a high speed food processor. Blend until the mixture is completely smooth.
- Line a baking tray with baking paper, and pour the mixture into the middle. Generously lather your hands with olive oil (to stop them from sticking) and gently pat the mixture down into your desired pizza shape. It puffs up during cooking, so make it reasonably thin.
- Place the pizza into the oven and set the timer for ten minutes. Prepare your toppings during that time.
- Your base should be fluffy and cooked, depending on how thin you made it. If there’s still a soggy bit in the centre, continue cooking until there isn’t.
- Remove the base from the oven, and top with your desired hearty toppings. Return to the oven for an additional 10-15 minutes, until your chosen cheese is melty and browned. Serve immediately.