This MAP-friendly pizza delivers all the comfort of a classic without the inflammation. The almond-meal base is fibre-rich, blood glucose-friendly and full of healthy fats. Goat’s cheese adds a creamy contrast to the sweet caramelised onions, while fresh rocket brings peppery brightness and digestive support.
Baked at a moderate temperature to minimise AGE formation, this is a gut friendly, hormone-supportive dinner that feels indulgent yet deeply nourishing.
Serves 2
INGREDIENTS
ALMOND BASE
1¼ cups almond meal, 1 tbsp ground linseeds (flaxseeds)
½ tsp baking powder
Sea salt
1 egg
2 tbsp extra virgin olive oil
1 tbsp filtered water
¾ cup goat’s cheese
1 large handful rocket (arugula)
Fresh thyme or oregano leaves (optional)
Freshly ground black pepper
CARAMELISED ONIONS
2 small red onions, thinly sliced
1 tsp extra virgin olive oil
Sea salt
1 tsp balsamic vinegar
METHOD
Preheat the oven to 180°C (350°F).
To make the almond base, mix the almond meal, linseeds, baking powder and a pinch of salt in a bowl. Add the egg, olive oil and water then stir into a sticky dough. Roll out dough between two pieces of baking (parchment) paper into a thin round (about 0.5 cm/¼ inch). Place on a baking tray and peel off the top layer.
Bake the base for 12–15 minutes until golden and firm. Remove from the oven and let cool slightly.
Meanwhile, heat a pan over low heat. Add the onions, olive oil and a pinch of salt. Cook slowly for 15–20 minutes, stirring occasionally. Add balsamic vinegar and cook for 2–3 more minutes until soft and caramelised.
Spread the goat’s cheese over the cooled base. Season with salt and pepper.
Top with the warm caramelised onions. Return pizza to the oven for 5–7 minutes to just warm through if desired.
Top with the fresh rocket and herbs. Drizzle with some olive oil and a grind of black pepper to serve.
This is an extract from EAT TO HEAL by Lee Holmes (Rockpool Publishing), available now.
FYI: Definition –
| A FODMAP-friendly (or MAP-friendly) pizza is a modified pizza designed for people with sensitive guts or irritable bowel syndrome (IBS). It swaps out standard ingredients high in fermentable carbs—like garlic, onion, and regular wheat dough—for gut-safe alternatives. |
