Quesadillas are easy to make, but don’t let yourself skimp on the nutrition! Since they’re so simple, there are endless possibilities to spruce them up! It’s easy to think about chicken or a steak quesadilla, but it is equally easy to add one, some, or all of the following to your traditionally yellow and white “go-to meal”.
Remember, the more colorful your meal the greater likelihood you are getting good nutrition! No, Skittles don’t count!
- Garlic not only has great nutritional value, but it also may reduce risk of heart disease and certain cancers; as well as lower cholesterol and blood pressure.
- Black beans provide significant amounts of protein, fiber, iron, and B vitamins
- Corn offers similar nutrition to black beans
- Bell peppers are a good source of vitamin C – green, red, yellow, or orange
- Onions for some vitamin C and fiber – white, yellow, or red
- Tomatoes – red, green, yellow, or orange – add vitamins A and C, folate, and potassium; as well as lycopene which may reduced incidence of cancer, cardiovascular disease, and macular degeneration according to mayo clinic.
- Adding quinoa, white or red, will add a complete protein source and significant amounts of B vitamins
- Probably the most beneficial trait avocados add is unsaturated fats. When eaten in place of saturated fats, they can reduce blood cholesterol levels and the risk of heart disease.
After warming some olive oil in a pan, quickly brown the garlic, sauté all desired vegetables, and add in some cooked quinoa. Stuff into a corn (rather than flour) tortilla with just enough cheese to diffuse through the mixture, heat till cheese is melted, cut, and top with sliced avocado. If you prefer to use a flour tortilla, make it wheat!
Voila! A rather nutrient deprived meal turned substantial!
Enjoy~Just Wendy Jo
