Rise ‘n Shine Quesadillas
The real challenge is getting the foods we need in the correct combination to manage our blood sugars, energy levels and hunger though out the day, meaning we really need to focus on getting protein AND fiber every time we eat, especially at breakfast.
For example, some of us may just have a bagel or muffin for breakfast, which will spike your blood sugars and result in low energy levels and more cravings for the rest of the day. It is the protein and fiber combination that really fuels your body the best. So, let’s practice with breakfast to set the tone for the day.
Breakfast fuel should include a Protein + Whole Grain + Fruit. Here are two ideas for a nutritionally complete quesadilla that I gave a demonstration for at the Plymouth Farmers’ Market. The Culinary Insight of the week allows chefs and myself to gather local ingredients that day from the vendors at the farmers’ market.
Fruit and Cheese Quesadilla
- Joseph’s Brand Tortilla or Brown Rice Tortilla (Gluten-free)
- 1/2 cup of Berries, Sliced Peaches or Seasonal Fruit
- 1/4 cup shredded or sliced Mozzarella or Cheddar Cheese
- 1 tablespoon of Local Jam
- 1 teaspoon of Maple Syrup
Place tortilla in a frying pan on low to medium heat. Spread jam to cover half of the tortilla, then place fruit over jam. Sprinkle mozzarella over fruit and fold over the tortilla to cover ingredients. Heat until cheese is melted. Cut and drizzle maple syrup over quesadilla and serve.
Egg and Kale Quesadilla
- 2 Eggs
- 1 TB Milk or Coconut Milk
- 1/2 cup of Kale
- 1/2 cup of other Seasonal Vegetables: Tomato, Onion & Garlic.
Place Olive Oil in frying pan on medium heat. Saute the onion and garlic for 2 minutes, then add kale and tomatoes for 3 minutes. Whisk eggs and coconut milk in a small mixing bowl and scramble in frying pan with vegetables. Place to the side after cooked. Place tortilla in a frying pan on low to medium heat. Add scramble in the center of tortilla and add cheese and fold over to cover ingredients. Cut and Serve.