The Lean Tower of Pizza

Choose your base

Look for wholewheat dough powder mixes in the supermarket dry food aisle. Alternatively, go for a pre-baked wholewheat base, or even try naan or wholewheat pitta. Sprinkle the crust with flaxseed or wheatgerm for an extra nutrient boost.

Spread on the sauce

Tomato sauce is rich in lycopene, a cancer-fighting antioxidant. Researchers at Harvard studied the eating habits of more than 47,000 men and found those who ate tomato sauce two to four times per week had a 35 per cent lower risk of prostate cancer than men who ate none. For best absorption, lycopene should be cooked with some kind of fat – so pizza may be just what the doctor ordered. You can also make your own in half an hour.

Be cheese savvy

Shredded, reduced-fat mozzarella has around 55kcal, three grams of fat and 20 per cent of your daily calcium needs per 30g. (Tip: for easy shredding, freeze it and grate it while it’s still frozen.) A tablespoon of parmesan adds big flavour and only 21kcal.

Select your protein

Choose lean options such as grilled chicken, prawns, lean beef, smoked salmon or pork tenderloin – all these provide about 40 per cent of your daily protein needs. If you want to go meatless, add tofu or beans.

Pile on the veg

Vegetables are low-calorie and nutrient-rich, so add as many as you like. Chop raw veggies into small pieces so they cook faster, or lightly fry them to shorten cooking time and prevent the pizza getting soggy.

Add the finishing touches

Give your pizza extra pizzazz by adding chopped nuts and spices, and sprinkle with fresh herbs in the last few minutes of baking. Finish with a drizzle of olive or sesame oil for heart-healthy flavour.

Once ready, bake at 230C for 10-15 minutes.