Category: Nutrition

Gluten Free Quesadilla (10-Minute Lunch)

Gluten Free Quesadilla (10-Minute Lunch)

This gluten-free quesadilla is made with corn tortillas that contain no flour. If you aren’t gluten-sensitive, feel free to buy the corn tortillas that have flour in them if you like them better.  The GF tortillas I buy from Trader Joe’s have only corn and lime, and as such they are somewhat prone to fall apart with too much handling.

Cutting this into four wedges makes it easier to eat without falling apart.

The photo shows the quesadillas on a paper plate served with a small side of leftover roasted potatoes.

Print Recipe
 Gluten Free Quesadilla Lunch Yum
Votes: 0
Rating: 0
You:
Rate this recipe!
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 minutes
Cook Time 20 seconds
Servings
person
Ingredients
Prep Time 10 minutes
Cook Time 20 seconds
Servings
person
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Put 2 tortillas side by side
  2. Using the back of a fork, mash the avocado onto one tortilla. Put some slivers of cheese on the other.
  3. Put the slices of lunch meat on top of the cheese. Put the one with the cheese and meat on it on a paper towel and heat in the microwave for 10 seconds.
  4. Arrange the leafy greens on top of the meat. Place the other tortilla on top, with the mashed avocado side down.
  5. Cut into four wedges with a knife or pizza cutter.
  6. Put a couple spoonfuls of salsa in a small glass dish, cover with a small piece of paper towel and heat in the microwave for just a few seconds.
  7. Dip the quesadilla wedge into the salsa and enjoy. Yum!
Share this Recipe

Don’t Toast Your Quinoa

Posted on by Lisa P

A recent study on different ways of cooking quinoa has revealed that toasting your quinoa prior to cooking can actually decrease the nutritional value. 

You can read the publication here (if you enjoy reading scientific papers) but I’ll give you the bottom line: the best way to prepare your quinoa for maximum nutritional value is to rinse it well, don’t toast it, and cook it under pressure. 

Here’s a great recipe that uses a wonderful blend of Mexican-inspired seasonings. 

Fake Bread Crumbs

Posted on by Lisa P

I’ve been practicing healthy cooking and eating for years. I’m not perfect, and I do slip occasionally. I also sometimes let things slide, like eating yummy crusty Italian white bread, or stopping at Chick Fil-A because I’m starving and I can’t resist their french fries.

But today I was stopped in my tracks when I read the ingredients on the label of a package of Progresso Bread Crumbs. In fact I was left thinking “where’s the bread?”

“Ingredients: Bread Crumbs (enriched flour [wheat flour, malted barley flour, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid], high fructose corn syrup, corn syrup, partially hydrogenated vegetable oil [soybean and/or cottonseed and/or corn and/or canola], water, salt. Contains 2% or less of: yeast, honey, molasses, sugar, wheat gluten, whey, soy flour, whole wheat flour, rye flour, corn flour, oat bran, corn meal, rice flour, potato flour, butter, dough conditioners [mono- and diglyerides, sodium and/or calcium, stearoyl lactylate, soy lecithin,, calcium carbonate], yeast nutrients [ammonium sulfate, calcium sulfate, monocalcium phosphate], vinegar, nonfat milk, buttermilk, lactic acid, calcium proponate and potassium sorbate [preservatives], sesame seeds), oat flour, salt, garlic powder, spice, dried parsley, onion powder, natural flavor, egg, sunflower seeds.”

Here are just a few interesting facts if you read carefully.

10 ingredients ending in “ate” (meaning synthetically produced)
8 preservatives
6 kinds of sugar
5 items made from corn

This is not even to mention the high fructose corn syrup or the partially hydrogenated vegetable oil, two of the top ingredients that should make you put that item back on grocery shelf like a hot potato.

What is this package of “bread crumbs that aren’t really bread crumbs” doing in my pantry? MY pantry? I’m disgusted with myself.

I used to make my own breadcrumbs.  I saved the heels of loaves of bread in the freezer and every few months made bread crumbs from them.  Just plain old unseasoned bread crumbs made from really good bread.  I kept a container in my freezer, although I don’t actually use bread crumbs much any more.  Still… I think I’ll go back to making my own.

And I don’t think I’ll buy anything made by Progresso again. Ever.

Quick Low Calorie Breakfast Burrito

Posted on by Lisa P

We have this wonderful Mexican takeout place near our house that has breakfast burritos that are to die for. Unfortunately they pack a punch when it comes to calories. If you prefer the same taste without the guilt, here’s a low calorie breakfast burrito I came up with that I think you’ll really like. Continue reading “Quick Low Calorie Breakfast Burrito” →

10 Minute Farro Salad

10 Minute Farro Salad

Posted on by gch_admin

The 10 minutes is a bit misleading. It refers to the type of farro I used: Trader Joe’s 10 Minute Farro. The actual recipe takes about 30 minutes. It’s best if you let it sit for about an hour after you’ve made it just to let the flavors blend. You could chill it or leave it out at room temperature.

Ingredients:

1 bag Trader Joe’s 10 Minute Farro
1-1/2 C frozen corn
2 large carrots
1 beet
1 large sweet onion
2 stalks of celery with leaves
1 green pepper
1 jalapeño pepper
1/4 cup EVOO
6 Tbsp balsamic vinegar
Coarse salt & fresh ground pepper
1 tsp Herbs de Provence (or other favorite herb blend)
Optional: crumbled feta, avocados, or sliced olives for garnish

Instructions:

Trader Joe's 10-Minute Farro

Add the bag of farro and 2 cups of water to a pan and turn to high. When it boils turned down to simmer and cover. After 10 minutes remove from heat, add the corn on top, re-cover and let sit for five more minutes.

While farro is cooking, coarsely chop celery, carrot, onion, beet, jalapeno. Add celery and beet pieces to a large bowl. Set the rest aside.

When farro is done, drain and add to the bowl with the beets and celery.

In the same pan in which you cooked the farro, add 2 tablespoons of the oil and turn heat to medium. Sauté the pile of chopped vegetables for about five minutes, then add them to the bowl along with the rest of the oil and vinegar. Season with salt pepper and seasonings and mix well.

Farro Salad

Chill in the fridge for about an hour or so and, if desired, top with crumbled feta and olives just prior to serving. Serve with grilled chicken sausages and a side salad. Or omit the sausage and add a can of drained black beans or chickpeas for a wonderful vegetarian meal.

Farro Salad with Avocados and Sausage