Make Ahead Tip: Prepare through Step 2, cover the bowl with plastic wrap and refrigerate for up to 1 day. Or tightly wrap the unrisen dough in oiled plastic wrap and freeze for up to 3 months. Defrost the dough in the refrigerator overnight. Let refrigerated (or previous
Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Find it at large supermarkets and natural-foods stores. Store in an airtight container in the freezer.
No time to make your own dough? Look for balls of prepared whole-wheat pizza dough at your supermarket, fresh or frozen and without any hydrogenated oils.
To Roll Out Pizza Dough
Turn out onto a lightly floured surface. Dust with flour; dimple with your fingertips to shape into a thick, flattened circle. Then use a rolling pin to roll into the desired shape. If your dough “resists” being rolled out, let it rest for about 15 minutes, then try rolling it out again.
Storage smarts: For long-term freezer storage, wrap your food in a layer of plastic wrap followed by a layer of foil. The plastic will help prevent freezer burn while the foil will help keep off-odors from seeping into the food.
3 starch, 1 vegetable, 1 high-fat meat, 2 fat