10 Minute Whole Foods Lunch - Bean & Veggie Healthy Quesadillas

Home => Cooking and Recipes => Main Dishes => 10 Minute Whole Foods Lunch - Bean & Veggie Healthy Quesadillas
Related Articles: Ultimate Black Bean Nachos | Tomato and Green Bean Combo

10 Minute Whole Foods Lunch - Bean & Veggie Healthy Quesadillas
by Ivy Larson

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 midday.

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.

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!

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 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 http://HotandHealthyLiving.com 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.

Comment on this article or submit your tip to CreativeHomemaking.com.
Click here for a printer friendly version of this page.
Follow me on Pinterest.
Receive new article links via Twitter!
Follow Creative Homemaking on Facebook!
Recommend this article to a friend!
Search our article archives.
Click here to subscribe to our weekly newsletter.