HAPPY OCTOBER!

This month's recipes include simple-healthy quesadillas and healthy peanut butter fudge swirl brownies. You'll also notice an "Interesting fact" at the end of the post. I'm going to try including interesting facts or tips at the end of every recipe post.

Remember to email me if you have any submissions: Jessica.johnson81712@yahoo.com

 
SIMPLE-HEALTHY QUESADILLAS
 

By @cookieandkate

Ingredients:
 
(Ingredients per quesadilla, multiply as necessary)

·         2 eggs

·         1 cup spinach, roughly chopped

·         ¼ cup cooked black beans

·         1 medium whole grain tortilla

·         ½ cup melty shredded cheese (like cheddar or Monterey Jack), divided

·         Hot sauce, like Cholula

·         Sea salt

·         Guacamole (yields enough guac for 2 to 4 quesadillas

·         1 large avocado, diced

·         1 tablespoon fresh lime juice (about 1 small lime, juiced)

·         2 tablespoons finely chopped white onion or radishes

·         3 packed tablespoons fresh cilantro (about 1 small handful)

·         1 small garlic clove, pressed or minced

·         ½ teaspoon ground coriander

·         ⅛ teaspoon sea salt

 Directions: 
 

·         To make the guacamole:

o   Combine the guacamole ingredients in a small bowl. Mash with a fork until the mixture is well combined and mostly smooth. Set aside.

·         To prepare the eggs:

o   Scramble the eggs in a small bowl. Season with a couple dashes of hot sauce and a dash of salt.

·         To cook the eggs:

o   Heat 1 teaspoon of olive oil in a medium-sized skillet (either well-seasoned cast iron or nonstick) over medium heat until shimmering. Add the chopped spinach and cook, stirring often, until wilted, about 1 to 2 minutes. Add the black beans to the skillet. Pour in the scrambled eggs and cook, stirring often, until the eggs are just set, about 1 to 3 minutes. Transfer the mixture to a bowl to pause the cooking process (the eggs will finish cooking in the quesadilla).

·         Cook the quesadilla (if desired, you can cook two quesadillas at once):

o   In a large skillet (preferably cast iron, but nonstick also works), warm the tortilla over medium heat, flipping occasionally. Once the pan and tortilla are warm, sprinkle one half of the quesadilla with ¼ cup cheese. Top the cheese with scrambled eggs, then top the scrambled eggs with almost ¼ cup cheese, reserving about 1 tablespoon of cheese for later. Press the empty tortilla halve over the toppings.
Let the bottom side of the quesadilla cook for a minute, then carefully flip the quesadilla with a spatula. Immediately sprinkle the remaining tablespoon of cheese over the hot side of the quesadilla and let it melt as the other side cooks for a couple of minutes. Flip the quesadilla again, and let the cheese sizzle into the quesadilla for a couple of minutes. Use the spatula to get underneath the melty cheese side and flip again. Cook that side for a couple more minutes if necessary, until both sides are a nice, crisp golden brown.
Transfer the quesadilla to a cutting board to cool for a few minutes, and then slice each quesadilla into 2 slices using a pizza cutter or a very sharp knife. Serve with guacamole.

Healthy Peanut Butter-Fudge Swirl Brownies

Recipe by ifoodreal.com

 

 Ingredients:

•14 oz. can black beans, drained & rinsed
•1/2 cup egg whites (2 large eggs or flax egg replacer)
•1/2 cup applesauce, unsweetened
•10-12 Medjool dates or prunes, pitted (1/2 cup packed)
•1 tsp. pure vanilla extract
•1/2 cup cacao powder or cocoa powder
•1/2 tsp. baking soda
•1/4 tsp. salt
•1/2 cup organic/natural peanut butter, unsalted
•2 tbsp. chocolate chips
•Cooking spray

Directions:
 
1. Preheat oven to 350 degrees F. Line 8 x 8 square baking dish with parchment paper and spray with cooking spray. Set aside.
 
2. Add all ingredients, except chocolate chips and peanut butter, to a powerful blender or food processor and process until smooth. Pour batter into prepared baking dish and level with spatula.

3. In a small pot over low heat, whisk peanut butter until melted and smooth. Drop spoon-fulls on top of batter and sprinkle with chocolate chips. Using butter knife make deep swirls, "sinking" some peanut butter into the batter. Bake for 30 minutes. Remove from the oven and let brownies cool for 5 minutes in the baking dish. Holding onto the parchment paper flaps carefully transfer brownies to a cooling rack and let cool for 30 minutes before slicing. Cut into 16 squares and enjoy warm or cold (I love these cold!).

 4. Storage Instructions: Refrigerate in an airtight container for up to 7 days. 
 
OCTOBER'S INTERESTING FACT: 

Last Saturday my professor provided a shocking visual. As you can see above: The cups in front of each beverage contains the amount of sugar in each drink.

Interesting fact: Every 4 grams = 1 teaspoon of sugar.

Check your labels! Be conscious of how much sugar your consuming.