FRIDAY FARE: Healthy Recipe - Veggie Quesadillas

We are happy to introduce guest blogger, Shannon Stahura. Shannon's mom has breast cancer, and she volunteered to help us out, here at Sister Survivors. Shannon will be our expert on nutritious recipes - we'll post one recipe per week. ENJOY!!

SHANNON:

The summer season is finally here!! The fruit and vegetable stands are starting to pop-up everywhere. This is the perfect time of year to start incorporating more fruits and vegetables into your diet.

“The easiest, least-expensive way to reduce your risk for cancer is just by eating a healthy diet,” says Rachael Stolzenberg-Solomon, PhD, MPH, RD, a researcher at the National Cancer Institute.

So... this is where you have to get creative and be patient. It's hard to just go cold turkey and stop eating all of the junk and go strictly healthy. It's best to start a little at a time and be patient as your body rids itself of the cravings for unhealthy foods.

Here is one of my favorite summer lunch or dinner ideas, its healthy and quick to make. Also, it is versatile if you are cooking for those non-veggie eaters....


Veggie Quesadillas (prep time 10 min)


2 tortillas (preferably canola oil based and or wheat but any kind works)

your favorite vegetables (I prefer spinach, cucumbers, mushrooms, and tomatoes. Zuccinni, squash, onions and peppers work well, too)

cumin

Mexican seasoning

optional toppings

salsa, guacamole, cheddar cheese, sour cream or cottage cheese


Directions

1. Cut up vegetables.

2. Heat a few drops of olive oil in a frying pan then add veggies to warm them up (except spinach). Stir or toss until they become soft.

3. While veggies are cooking sprinkle them with cumin and other Mexican seasonings.

4. Remove veggies from pan and set aside.

5. Place tortillas in pan to warm. If using spinach or cheddar cheese, line your tortilla with these ingredients at this time. (about 30 sec each side or until cheese melts) After tortillas are warm, layer vegetables on top of one tortilla, add toppings, then top with second tortilla and cut into slices.

*optional- If you are cooking for those who don't like veggies, just add the usual beans and cheddar cheese.

Serve with a side of your favorite fruit and enjoy!