Strawberry Spinach Quesadillas
Early summer spinach and strawberries along with tangy goat cheese work beautifully in a salad, so why not in a quesadilla? These are excellent as an alternative to a sandwich for lunch. You could even add some sliced cooked chicken to bolster protein levels.
1/2 cup (125 mL) balsamic vinegar
2 Tbsp (30 mL) honey
Juice of 1/2 lemon
2 cups (500 mL) baby spinach
3 oz (85 g) soft goat cheese, crumbled
1 1/2 cups (350 mL) sliced strawberries
1/4 cup (60 mL) roughly chopped mint
1/4 cup (60 mL) chopped walnuts
4 - 8 in (20 cm) organic whole grain or gluten-free tortillas
In small nonreactive saucepan (one made from material that does not react with acidic ingredients), bring balsamic vinegar, honey, and lemon juice to a boil. Reduce heat to medium and simmer uncovered until syrupy and reduced to 1/4 cup (60 mL), about 10 minutes. Set aside to cool.
Heat skillet over medium heat. Meanwhile, divide spinach, goat cheese, strawberries, mint, and walnuts over half of each tortilla, leaving a 1/2 in (1.25 cm) border. Drizzle balsamic syrup over top and then fold over tortillas to enclose toppings.
In warmed skillet, heat quesadillas for 1 1/2 minutes, or until bottom of tortillas are darkened and crispy. Carefully flip and cook for 1 1/2 minutes more. Slice in half to serve.
Serves 4.
Each serving contains: 290 calories; 9 g protein; 12 g total fat (4 g sat. fat, 0 g trans fat); 37 g total carbohydrates (17 g sugars, 4 g fibre); 280 mg sodium
source: "Dinner Worthy Quesadillas", alive #391, May 2015
Strawberry Spinach Quesadillas
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Vegan Queso Dip
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.
Banana French Toast with Raspberry Syrup
Custardy French toast drizzled in pure maple syrup is a cozy, cold-weather breakfast classic. We’ve given this recipe a vegan makeover by swapping out eggs in the batter with mashed banana and a bit of ground flaxseed. This clever swap makes the French toast reminiscent of banana bread. Top it off with a decadent drizzle of raspberry syrup and you’re just a quick stint in the kitchen away from breakfast bliss. Citrus swap If you don’t have any bananas around, consider swapping for an orange. In blender, add zest of one large orange along with peeled fruit and other batter ingredients. Blend until smooth and proceed with the recipe as described.
Supersalad with Sprouted Quinoa, Beans, and Roasted Veggies
A satisfying plant-based dinner or packed lunch, quinoa and beans add filling protein, while greens, cucumbers, roasted veggies, and a probiotic-rich dressing bring texture and flavour. Try it with a creamy plant-based cheese on top, or goat cheese for non-plant-based eaters. Mix and match Use this recipe as a guideline. Add in your go-tos such as chopped walnuts or hemp hearts, pitted sliced dates, roasted cauliflower, and crumbled feta (plant-based, if desired).
Curried Coconut Lentil and Rice Porridge
Brown rice and two varieties of lentils cook in one pot with broth, coconut milk, and simple spices. Nourishing spinach and sweet green peas bring this meal to life. It’s true sunshine in a bowl for those cold winter nights. Main grains White basmati rice, short-grain brown rice, quinoa, or millet can be used in place of the brown basmati rice. Try a mixture of grains for added nutrition and taste (e.g., millet and basmati rice, quinoa and millet, and so on).