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Grocery List & Class Prep Notes

Prep time: 10 min. Cooking Time: 15-20 min.
Time from start to eating: 25-35 min.
Makes 2 small pizzas.

Ingredients

• 2 small whole wheat pitas or gluten-free wraps
• 1/2 cup fresh hummus (recipe attached)
• 1 zucchini, thinly sliced
• 1 onion, thinly sliced
• 1 red pepper, thinly sliced
• 2 Tbsp sundried tomatoes, chopped
• Pinch sea salt
• 2 Tbsp sunflower seed topping

Directions

1. Put the veggies in a pot with a sprinkle of sea salt and just enough water to cover the bottom of the pot. Bring to a boil, cover with a lid, and lightly steam for 5 minutes.
2. Spread the hummus on each pita, then top with the veggies and put in the oven at 300-350 degrees F for 15-20 minutes, or until the pizzas are heated up to your liking.

Sunflower Seed Topping

Prep time: 10 min. Makes 1 cup.

Ingredients

• 3/4 cup sunflower seeds
• 1/4 cup nutritional yeast
• 1/8 cup dried kelp, nori, or other seaweed
• 1/2 tsp sea salt (optional)

Directions

1. Put the sunflower seeds and kelp or nori in a coffee grinder, small blender or food processor and grind them to a powder. Mix in the nutritional yeast. You can use the topping dry on steamed veggies or salad, or mix it with lemon juice to make a cheese for pizza.

Nutrition Facts

Per pizza (including sunflower seed topping)

• Calories 313
• Total Fat 8.8g 14%DV
• Saturated Fat 1g 5%DV
• Cholesterol 0mg 0%DV
• Sodium 383mg 29%DV
• Carbohydrates 50.8g 17%DV
• Dietary Fiber 12.1g 48%DV
• Sugar 15g
• Protein 13.8g
• Vitamin A 2724IU 101%DV
• Vitamin C 122mg 136%DV
• Calcium 72.6mg 6%DV
• Iron 2.5mg 14%DV

Nutrition Facts – Sunflower Seed Topping

Per Tbsp

• Calories 72
• Total Fat 5.4g 8%DV
• Saturated Fat 0.6g 3%DV
• Cholesterol 0mg 0%DV
• Sodium 74mg 6%DV
• Carbohydrates 3.8g 1%DV
• Dietary Fiber 1.9g 8%DV
• Sugar 0.3g
• Protein 3.4g
• Vitamin A 26IU 1%DV
• Vitamin C 0.5mg 1%DV
• Calcium 7.4mg 1%DV
• Iron 0.4mg 2%DV