Healthy Spinach and Mushroom Quesadilla

Spinach and Mushroom Quesadilla

Serves: 4   Calories: 290

Make sure to read the “Heart Facts” (below) before preparing meal, lots of true Health Benefits in this meal…. 

Ingredients:

  • 1 tablespoon Extra Virgin Olive Oil
  • 2 cups white (Crimini) mushrooms, diced
  • 4 cups fresh baby spinach
  • 1 tablespoon Chopped Organic Garlic
  • Non-stick cooking Spray
  • 1 cup low moisture mozzarella cheese, shredded
  • 4 gluten-free whole-grain tortillas
  • 1 spritz of lemon juice (to spinach before cooking to keep the rich iron content, toss)

Instructions

  1. Heat the olive oil in a non-stick pan over medium-high heat. Add the mushrooms and spinach (remember to spritz spinach with lemon juice and toss before adding in skillet), and  then sauté  mushrooms and spinach for about 5 minutes, until the spinach wilts. Add the garlic and sauté for 30 seconds. Remove the mixture from the pan and set aside in a bowl.
  2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread ¼ of the spinach-mushroom mixture on one half of the tortilla.  Spread ¼ cup cheese over the spinach-mushroom mixture. Fold the tortilla in half. Cook for 1-2 minutes. Flip the tortilla and cook for 1-2 more minutes, until golden brown. Cut your quesadilla into triangles.
  3. Repeat procedure for remaining 3 quesadillas.

Heart Facts:

Health Benefits of Spinach. Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B-6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

Spinach is loaded with good things for every part of your body!  

Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon. The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your vigorous brain function, memory and mental clarity.

In order to retain the rich iron content of spinach while cooking – lightly – add lemon juice or vinegar.

 

MMushrooms are so important and do sooo much!  Read Carefully to get the full greatness!

 

Many varieties of mushrooms contain good-for-your-bladder selenium and, like us, they produce vitamin D when exposed to sunlight.  Mushrooms (Crimini) are a good source or iron. Plus, they’re low in calories:  Six medium sized white mushrooms just have 22 calories. Because their cells walls are un-digestible unless exposed to heat, you must cook the mushrooms to get their nutritional benefits.

White button mushrooms, such as crimini,  that are commonly found in grocery stores and salad bars, help remove excess estrogen from circulation, making them helpful for preventing breast cancer.  Mushrooms are a good source of chitin and beta-glucan, fibers that lower cholesterol and improve cardiovascular health.  Beta-glucan in the mushrooms provides protection against colds, flu and other viruses.

Crimini mushrooms are among the only natural food sources of vitamin D, and mushrooms are one of the few foods that contain germanium, a trace mineral that helps your body use oxygen efficiently and prevents against damaging effects of free radicals.

6 Comments

  1. What a lovely recipe I think I will have to try it for myself

    Including the health benefits of the ingredients is really useful information for people especially those trying to lead a healthy lifestyle and this recipe would deffinately be a good start and what a delicious start.

    Can’t wait to try this one out.

    • Hello Marie,

      Thank you so much for writing in! So nice to meet you. I’m so glad you liked that we are now including the Heart Facts in our recipes. It was requested by several of our readers.. We love the suggestions from our readers. Our mission is Better Choices=Better Results so that really falls into the premise of what we are all about here at Healthier Lifestyle Recipes.

      Thanks again!

      Debra

  2. Aww, yes! I love quesadillas for so many reasons. They’re quick and super easy and what you put into them is up to your imagination. Thanks for this healthy spinach and mushroom quesadilla recipe!

    One of my tortilla favorites: hummus + fresh lemon juice + fresh spinach + squeeze garlic + feta cheese + hot sauce. It’s delicious. Ever tried one?

    • Hello BabyTuque,

      Wow, we are so excited you contacted us… Your recipe sounds delicious! You are the FIRST one to write us with a recipe included. Congratulations! We will add you to our “Let’s Hear From You” section. Placing you as our first one to be recognized as “this recipe comes from”! You can bet we will be trying your tortilla recipe today! Thanks again… Debra

  3. Hi Debra, I like your post about mushrooms and spinach. I agree with you, those are both healthy food. I eat a little bit of spinach but I like mushrooms. I know spinach has a lot of health benefits, that is why I force myself to eat it since it is not one of my favorites. I did not know that mushrooms have the health benefits your mentioned. I eat mushrooms on pizza but not spinach. It has kind of an undertaste for me. But considering the benefits derived from eating spinach, I think that I need to train myself to eat more. Thanks for sharing.

    • Hello Rebecca,

      Thank you so much for writing in and letting us know that you are now going to incorporate more spinach into your diet!  All of us here at Healthier Lifestyle Recipes are trying everyday to inform more and more readers about the way to enhance your diet with a healthier choice.  We are so glad we were able to get you on-board with trying to do just that… Thanks again, Debra

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