純素｜全麥小披薩！健康免揉·冷凍即烤·10分鐘快手早餐｜Whole Wheat Mini Pizzas – Commuter-Friendly! No-Knead · Freezer-Ready

Hello everyone, in this video I'm going to share with you a healthy and convenient 'Whole Wheat Mini Pizza' recipe. We'll be using a no-knead dough that requires only basic ingredients to create a crispy, flavorful crust. This time I've experimented with 4 different sauce flavors including basil tomato, black olive, mushroom, and spicy bean paste, paired with various colorful vegetables and homemade cauliflower cashew cheese to make 9 varieties of mini pizzas. After preparation, simply wrap them individually in plastic wrap and freeze. In the morning, you can take them out straight from the freezer - no thawing needed - and just air fry or bake for 8-10 minutes to enjoy! 大家好，這期影片要與你分享健康又方便的「全麥小披薩」，採用免揉麵團，只需基本材料就能做出酥脆香濃的餅皮。這次我嘗試了5種不同風味的醬料，包括羅勒番茄醬、黑/青橄欖醬、蘑菇醬和辣豆瓣醬，搭配多種彩蔬與自製腰果花椰奶酪，製作出9款小披薩，完成后用保鲜膜包好冷冻，早上取出不用回溫，直接用氣炸鍋或烤箱直接烤8-10分钟即可享用！ 烤好的披萨饼皮一樣酥脆，馅料丰富，方便又美味。 🍕 全麥小披薩 Vegan Whole Wheat Mini Pizzas 健康免揉｜冷凍即烤｜早晨 10 分鐘上桌 No-Knead Dough｜Freezer-Friendly｜10-Minute Breakfast ⸻ 🍞 披薩麵團 Pizza Dough（約可做 9 份，每份約 80g） • 全麥麵粉｜400g whole wheat flour • 水｜320g water • 即溶酵母｜4g instant yeast • 鹽｜5g salt • 酪梨油或橄欖油｜15g avocado oil or olive oil 做法 Dough Instructions: 1. 將麵粉、酵母、鹽與水混合，攪拌至無乾粉。加入油，拌勻。 2. 靜置 30 分鐘，雙手沾水，從邊緣向中心折疊 2 次，翻面。 3. 靜置發酵 2–3 小時或冷藏 8–36 小時至兩倍大。 4. 檯面撒粉，倒出麵團，整形成圓形，分成 9 份。 5. 每份捏成小圓球，覆蓋濕布，噴水保濕，鬆弛 20 分鐘。 6. 用手或擀麵棍將麵團壓成小圓餅。 7. 表面噴油、用叉子扎孔。 8. 放入預熱至 230°C 烤箱中，烘烤 5–8 分鐘，餅皮略上色即可。 ⸻ 🧀 自製花椰菜腰果醬 Cauliflower Cashew Cream • 菜花｜400g cauliflower, chopped • 生腰果｜75g raw cashews (soaked 1 hr) • 無糖植物奶｜240ml plant milk • 營養酵母｜15g nutritional yeast • 玉米澱粉｜8g cornstarch • 檸檬汁｜5ml lemon juice • 鹽、黑胡椒｜適量 salt & black pepper 做法 Instructions: 將菜花煮熟，與其他材料一起攪拌至滑順，小火加熱至濃稠。 ⸻ 🍕 小披薩口味參考 Pizza Flavor Ideas（共 9 種） 1. 番茄醬＋彩椒圈＋玉米＋素奶酪絲｜Tomato + Bell Pepper + Corn + Vegan Cheese 2. 番茄醬＋菠蘿丁＋素培根＋羽衣甘藍＋腰果醬｜Tomato + Pineapple + Vegan Bacon + Kale + Cashew Cream 3. 番茄醬＋節瓜＋番茄乾＋橄欖＋豆乾絲｜Tomato + Zucchini + Sundried Tomato + Olives + Tofu Shreds 4. 蘑菇醬＋西蘭花＋杏鮑菇丁＋培根＋素奶酪｜Mushroom Sauce + Broccoli + Mushrooms + Bacon + Vegan Cheese 5. 辣豆瓣醬＋菠菜＋南瓜＋腰果醬＋芝麻｜Chili Bean Sauce + Spinach + Pumpkin + Cashew Cream + Sesame 6. 黑橄欖醬＋蘆筍＋小番茄＋羅勒＋素奶酪｜Black Olive Sauce + Asparagus + Tomato + Basil + Vegan Cheese 7. 番茄醬＋節瓜＋玉米＋素培根＋素奶酪｜Tomato + Zucchini + Corn + Vegan Bacon +Vegan Cheese 8. 蘑菇醬＋菠菜＋杏鮑菇＋小番茄＋素奶酪｜Mushroom Sauce + Spinach + Mushrooms + Tomato + Vegan Cheese 9. 青橄欖醬＋小番茄＋彩椒＋羽衣甘藍＋素奶酪｜Green Olive Sauce+ Tomato + Bell Pepper + Kale + Vegan Cheese ⸻ ❄ 冷凍保存與加熱指引 Freezing & Reheating • 烘烤後放涼，披薩逐一用保鮮膜包好直立冷凍。 • 不需退冰，烤箱或氣炸鍋預熱至 200–220°C，直接烘烤 8–10 分鐘即可。 ⸻