Magnesium-Rich Cottage Cheese Pizza Recipe (Serves 4)

Focus Mineral: Magnesium

Supporting Minerals for Nutrient Synergy:

• Iron – supports energy and immune function
• Zinc – aids digestion and metabolism
• Calcium – works with magnesium for bone and muscle health

Ingredients (For 4 Large Servings – Makes 2 Big Pizzas)

For the Pizza Base:

• 1 cup low-fat cottage cheese (226g)
• 1 cup rolled oats (blended into oat flour) (90g)
• 2 egg whites
• 2 tsp olive oil
• 1 tsp baking powder
• Pinch of salt

For the Sauce:

• 4 tbsp tomato paste
• 2 tsp olive oil
• 2 garlic cloves, minced
• Salt & pepper to taste

For the Toppings:

• 120g cooked chicken breast, shredded
• 1 cup baby spinach
• 1 cup red capsicum, thinly sliced
• 1 cup mushrooms, sliced
• 2 tbsp pumpkin seeds
• 1/2 cup shredded mozzarella cheese (56g)
• 40g avocado, thinly sliced (optional)
• Pinch of chilli flakes & oregano (optional)

Method

1. Preheat Oven:

• Preheat oven to 200°C (390°F). Line two baking trays with baking paper.

2. Prepare Pizza Base:

1. Blend rolled oats into a fine flour.
2. Combine oat flour, cottage cheese, egg whites, olive oil, baking powder, and salt in a large bowl.
3. Mix well until smooth and thick.
4. Divide the batter evenly between the two trays and spread it into round bases (~1 cm thick).
5. Bake for 12-15 minutes until firm and lightly golden.

3. Prepare Sauce:

1. Mix tomato paste, olive oil, garlic, salt, and pepper in a bowl.

4. Assemble Toppings:

1. Spread sauce on baked bases.
2. Add chicken, spinach, capsicum, mushrooms, mozzarella, and pumpkin seeds.

5. Final Bake:

• Return pizzas to oven for 8-10 minutes until cheese is melted and toppings are cooked.

6. Finish:

• Top with avocado slices (optional) and sprinkle chilli flakes or oregano.
• Slice each pizza into 4 servings and enjoy!

Nutrition Highlights (Per Serving):

• Calories: ~335 kcal
• Protein: ~28-30g
• Carbs: ~20g (complex)
• Fats: ~15g (mostly healthy fats)

Key Minerals Per Serving:

• Magnesium: oats, spinach, pumpkin seeds, avocado
• Iron: chicken, spinach, capsicum
• Zinc: chicken, pumpkin seeds
• Calcium: cottage cheese, mozzarella

Comparison to Takeaway Pizza Base:

• Your base: ~335 kcal per serving (high protein, high fibre)
• Takeaway base: 800-1000+ kcal per serving (refined carbs, low protein/fibre)