Caputo Fioreglut Gluten-Free Low FODMAP Pizza
This Caputo Fioreglut Gluten-Free Low FODMAP Pizza is just one of many gluten-free pizza recipes that we have for you. This one features Caputo Fioreglut Gluten-Free Flour, which contains an interesting ingredient: gluten-free wheat starch. Gluten-free wheat starch is made by washing away the gluten, resulting in a very dry powdery starch. Fructans in wheat, being water soluble, are also removed and/or reduced. If you are in Elimination and treading conservatively, this might not be the recipe for you, but we have others. Try our Easy Low FODMAP Pizza, for instance. Know your own tolerances.
Low FODMAP Serving Size Info: Makes 2, approximately 11-inch (28 cm) pizzas; 4 servings
Ingredients:
Pizza Dough:
- 500 grams (about 4 cups plus 2 generous tablespoons) Caputo Fioreglut Gluten-free Flour, plus extra
- 2 teaspoons instant yeast
- 1 ½ teaspoons salt
- 1 teaspoon sugar
- 1 ¾ cups (420 ml) warm water, 120°F to 125°F (48°C to 52°C)
- 2 tablespoons extra-virgin olive oil, plus extra
Sauce & Toppings:
- 1 ½ cups (360 ml) Low FODMAP Pizza Sauce or low FODMAP marinara
- 12- ounces (340 g) shredded or thinly sliced low-moisture mozzarella
- Low FODMAP pepperoni
- Sautéed red or green peppers or oyster mushrooms
- Other low FODMAP toppings
- Fresh basil leaves; optional - to be added after baking
Preparation:
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For Making By Hand: Whisk together the 500 g of flour, yeast, salt and sugar in a large bowl to aerate and combine. Add the warm water and 2 tablespoons olive oil and begin to stir together with a sturdy wooden spoon until a wet dough forms, then beat vigorously until mixture looks like a soft, moist batter with a little elasticity.
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For Making With A Stand Mixer: Place the 500 g of flour, yeast, salt and sugar in stand mixer bowl fitted with flat paddle or dough hook attachment and mix on low to aerate and combine. Add the warm water and 2 tablespoons olive oil and mix on low-medium speed until a wet dough forms, then turn speed up to medium to medium-high and beat until mixture looks like a soft, moist batter with a little elasticity.
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Lightly coat a bowl or container with olive oil, scrape the dough into the receptacle and turn the dough around to coat with oil. Seal the bowl with plastic wrap, or snap on a cover to the container. Place in refrigerator for 24 hours.
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Cut two pieces of parchment paper that are about 14-inches (35.5 cm) around; set aside
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Remove from refrigerator, turn out onto a floured surface and use a bench scraper to divide the dough in half. Knead well, flouring all sides of your dough ball as you go, until you have a smooth elastic ball. The saying goes that the balls should be as smooth and soft as a baby’s bottom and it is a helpful description. Cover with a cloth or plastic wrap and allow to sit for at least 3 hours to relax and come to room temperature.
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Meanwhile, prep your sauce and toppings, which should be room temperature, or at least not cold.
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Position rack in the hottest area of your oven. Place baking steel on rack. Preheat oven to 450°F (230°C) and allow baking steel to preheat for 1 full hour. Seriously, 1 hour.
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One at a time, press your dough balls out on floured parchment rounds into discs about 12-inches (30.5 cm) around. You can also use a rolling pin, if you like. Keep everything lightly floured to prevent sticking. Slip your peel under a parchment round holding a dough disc and brush it with olive oil.
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Launch into oven with the parchment in direct contact with the baking steel. Bake for about 3 to 4 minutes , or until just beginning to firm up and color. Open the oven and quickly remove the pizza and parchment with a peel. Close the oven door to retain heat. Quickly and carefully grab the free edge of the parchment and pull it away from under the pizza. If the dough sticks, it isn’t parbaked long enough. Once you strip the parchment away it is time to apply your sauce and toppings swiftly. Get your pizza back into the oven where it will now be in direct contact with the preheated steel and will develop great color and texture.
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Continue to bake about 5 minutes more or until cheese is melted and bubbly (or toppings are “done”) and crust has some nice char marks. You want to cook this pizza until it gets some color; do not pull it out too early. Serve immediately. Repeat with remaining dough ball.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Canned Tomatoes: Monash University has lab tested canned tomatoes and they are low FODMAP at 92 g or 3.2-ounces, which they say is about 3/5 of a cup. Moderate FODMAPs kick in at about 3/4 cup or 115 g, at which point fructose can become an issue.
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
- Tomatoes: Both Monash University and FODMAP Friendly have lab tested common, beefsteak tomatoes. Monash University lab tests have shown no FODMAPs. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions. Cherry tomatoes and Plum (Roma) tomatoes have also been tested by Monash and FODMAP Friendly. Both Monash and FODMAP Friendly recommend 75 g of cherry tomatoes as a serving (about 5 or ½ cup) and 75 g of plum or Roma tomatoes, which is about 1 small tomato or ½ cup.
- Yeast: Yeast – fresh, dry and instant – are all low FODMAP.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.