Serves: 4 Calories: 290
Make sure to read the “Heart Facts” (below) before preparing meal, lots of true Health Benefits in this meal….
- 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)
- 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.
- 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.
- Repeat procedure for remaining 3 quesadillas.
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.
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.