Plant Based Quesadilla
The Bountiful Benefits of Vegetables
Vegetables are not just colorful additions to a plate; they offer a myriad of health benefits that make them an essential part of a balanced diet. Packed with vitamins, minerals, and fiber, vegetables contribute to overall well-being in various ways.
Nutrient Powerhouse: Vegetables are rich in essential nutrients such as vitamins (A, C, K, and folate), minerals (potassium, magnesium, and iron), and antioxidants. These nutrients support a healthy immune system, aid in cell repair and growth, and help protect the body from chronic diseases.
Heart Health: Many vegetables are low in calories and high in fiber, making them an excellent choice for maintaining a healthy weight and reducing the risk of heart disease. Potassium-rich vegetables such as spinach and kale can also help manage blood pressure.
Digestive Health: The fiber found in vegetables supports digestive health by regulating bowel movements and preventing constipation. Additionally, a diet high in fiber has been linked to a reduced risk of colon cancer.
Disease Prevention: The antioxidants in vegetables help combat damage caused by free radicals, lowering the risk of certain cancers and age-related eye diseases. Cruciferous vegetables like broccoli and Brussels sprouts contain compounds that may help prevent cancer.
Hydration and Detoxification: Many vegetables have high water content, contributing to overall hydration. Moreover, the phytonutrients in vegetables can aid in the body's detoxification process, supporting liver health.
Weight Management: With their low calorie and high nutrient profile, vegetables are an ideal component of a weight management plan. They provide the body with essential vitamins and minerals while helping to control hunger and reduce overall calorie intake.
Incorporating a wide variety of vegetables into one's diet ensures a diverse range of nutrients, each offering its own specific benefits. From leafy greens to vibrant bell peppers and versatile root vegetables, the colorful array of vegetables provides a wealth of health advantages that are essential for overall vitality and well-being.
Quesadillas are a fave. They are quick, easy and delicious. The best part is that you can use ingredients on hand. A great way to get more veggies in your diet is to incorporate them into your meals. Quesadillas are perfect for that. Here’s a great veggie quesadilla recipe to try.
Serves 1
Ingredients:
1⁄2 onion sliced
1 red bell pepper sliced
1 roma tomato chopped
1⁄2 cup frozen corn
1 cup spinach chopped
2 whole wheat tortillas
1⁄3 cup hummus
1⁄2 cup black beans drained & rinsed
1 avocado mashed
1⁄4 cup salsa
1 handful cilantro chopped
1 jalapeno sliced
In a medium skillet, add a little water (or oil, if using) over medium heat. Add onion; cook for 3-4 minutes, until they start to become translucent. Add bell pepper; cook for 5 minutes. Add tomato and corn; cook for 5 more minutes. Add spinach; cook until wilted, about 1 minute.
Place a tortilla flat. On one half of the tortilla, add half of the hummus; spread evenly. Add half of the vegetables and ¼ cup black beans on top of the hummus.
Fold the tortilla in half.
In the same skillet, add the quesadilla. Over medium heat, cook for 2-3 minutes on each side, until slightly crispy.
Remove; cut into 4 even pieces.
Repeat with the other tortilla and the rest of the fillings.
Serve with mashed avocado, salsa, and fresh cilantro. Top with jalapeno, if desired.
Recipe by Emilie Eats
