In this article we present a recipe which is tasty and contains good amount of dietary fiber. This recipe is made from Spinach and Black beans which are both good sources of fiber. Try at home and If you like this share it with your friends and family. This recipe has been suggested by Chef Wendell at http://wishtv.com/2014/06/21/chef-wendell-spinach-and-black-bean-quesadilla/
Hoosier gardens are busting with fresh spinach and summer’s glorious bounty of sun blessed vegetables. Here’s an easy and familiar way to work some of them into your families diet. This tasty and highly nutritious favorite is dairy free and loaded with bell ringing fiber.
• One cup has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.
• High anti-inflammatory plant nutrients that cool the fires of inflammation.
• Vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium combat the onset of osteoporosis, atherosclerosis and high blood pressure.
• Loaded with zeaxanthin ad lutein-prevents cataracts and age related Mac-Degeneration.
• Studies connected black bean consumption with reduced risk of certain cancers. (Here is another fiber rich black bean recipe)
• Regulate blood sugar, promote heart health,
• Explode with fiber.
• Contain Folate, or vitamin B6, is abundant in black beans
Spinach and Black Bean Quesadilla with Pico de Gallo
Extra Virgin Olive Oil-Antioxidant
1 cup chopped onion-Anticancer
3 cups fresh spinach, drained and chopped (See above)
4 organic corn tortillas (8-inch size)
2 cups cooked and drained black beans-Fiber &
Daiya Pepper Jack Cheese-Dairy-free
Plain Greek Yogurt-
Pico de Gallo:
¼ cups each: chopped onion, tomato, jalapeno, and cilantro
2 tbs. fresh lime juice-Vitamin C
Sea salt to taste-Trace minerals
*Keep at room temperature till time to serve.
• Puree cooked and drained black beans in a food processer; reserve.
• Make and reserve Pico de Gallo at room temperature
• Coat a large nonstick skillet with cooking EVOO.
• Place over medium¬ high heat until hot. Add onion; sauté 1 minute. Add spinach; sauté 30 minute or until spinach is wilted.
• Remove and mix with pureed black beans. (Refried black beans)
• Wipe pan with a paper towel.
• Add a tad of olive oil. Place sauté pan over medium heat until hot. Place one tortilla in pan.
• Spread spinach beans over one-half of the hemisphere of the tortilla. Sprinkle in Daiya Cheese
• Fold tortilla over in half. Cook 1 minute on each side or until golden.
• Remove to a cutting board. Cut into triangles. Place on plate, top with Pico de Gallo and serve. If the Pico de Gallo is cold, it really sucks the life out of the dish.
• If you must, add some low-fat sour cream or Greek yogurt. (Personally, I’m not fond of dairy)
Source – http://wishtv.com/2014/06/21/chef-wendell-spinach-and-black-bean-quesadilla/