I'll be honest, lunch is a big hassle for me to make. I think
because it's just too much to think about in my already
jam-packed day. But, because I refuse to eat processed packaged
foods, I usually have to do some sort of food assembly come
Quesadillas are one of my favorite go-to meals because
they really are beyond basic to make. The Mexican version of
grilled cheese, anyone can make a quesadilla! And, since no
measuring is required you won't have to think too much either.
Note: the measurements in the recipe below are guidelines only.
While my whole foods quesadillas are extra super healthy I can't
say the same for your average run of the mill quesadilla. In
fact, quesadillas are one of those appetizers/ entrées I would
never ever order in a restaurant. That's because I know
restaurant quesadillas are going to be served on tortillas made
with refined flour and I know they'll be loaded with too much
cheese. Since "queso" means cheese in Spanish I'm pretty sure a
quesadilla has to have at least some cheese to officially be
called a quesadilla. Other than that, pretty much anything goes.
I keep the cheese minimal and only use about 2 tablespoons per
quesadilla and then I load it with veggies and beans.
What about the Tortilla?
One of the big differences in my quesadilla and the ones you'll
find on a menu is that I use sprouted whole kernel corn tortillas
instead of the junky flour varieties typically used. Sprouting
releases all the vital nutrients stored within the corn kernel
and so sprouted corn tortillas are about ten times healthier than
a corn tortilla made with flour. In fact, sprouted corn tortillas
contain no corn meal and no flour whatsoever and, because of
this, they are slowly absorbed and therefore will help keep you
feeling full longer. Sprouted corn tortillas also taste a lot
better! They taste "real" because that's what they are, a "real"
whole food. Super yummy, super nutritious and very filling. The
ingredients are as basic and pure as you can get: organic
sprouted whole kernel corn, filtered water, sea salt and lime.
Because sprouted whole grains are a "live" food and do not
contain preservatives you won't find them on the shelves along
with all the processed varieties.
This whole foods recipe proves whole foods eating doesn't need to
be a full time job. As long as you have the ingredients on hand
you can have lunch on the table in 10 minutes or less!
Bean & Veggie Healthy Quesadilla
1/2 cup canned pinto beans, rinsed, drained
2-3 roasted garlic cloves, optional
4 sprouted corn tortillas (such as Food for Life brand)
3/4 cup frozen chopped spinach, thawed and patted dry
1/2 cup jarred roasted red peppers, patted dry and chopped
1/4 cup organic part-skim shredded mozzarella cheese
Extra virgin olive oil
Hot sauce, optional
Using the back of a fork, mash the beans. Add the roasted garlic
cloves (if using) and mash well.
Spread the bean mixture evenly over two of the corn tortillas.
Spread the spinach on top of the beans. Scatter the red peppers on top of the spinach. Sprinkle the cheese on top of the red peppers. Place the remaining two corn tortillas on top of the fixings.
Heat 2 teaspoons extra virgin olive oil in a cast iron skillet
over medium-high heat. Add one quesadilla to the skillet at a
time. Place a small flat lid on top of the quesadilla and firmly
press down. Cook for 1 minute per side. Repeat with remaining
quesadilla. If you like, you can open the quesadilla and drizzle
with hot sauce before serving. Serve warm.
To get free daily updates on whole foods nutrition, whole foods
cooking video demos, nutrition advice, 30-minute workouts,
healthy product reviews and more visit Ivy Larson at
Ivy is a healthy lifestyle coach who runs
http://www.HotandHealthyLiving.com. Along with her husband, Andy
Larson, M.D., Ivy is the author of the bestselling Gold Coast
Cure, Fitter Firmer Faster and Whole Foods Diet Cookbook. A
popular figure among national media outlets, Ivy has appeared on
such shows as Good Morning America, CNN, and Fox News. She
currently makes regular appearances on Lifetime Television.
Article Source: http://EzineArticles.com/?expert=Ivy_Larson
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