8.21.2013

Healthy Eating: Black Bean & Kale Quesadillas

In attempts to be a healthier person and um, *cough* loose some weight, I'm really trying to make smarter choices when it comes to food. However, I hate feeling deprived and living off of salads and raw veggies just isn't going to cut it. So my solution, 1. is to "lighten up" foods I already like by making healthier substitutions and 2. sneaking in healthy foods into other foods whenever possible. I do this with my green smoothies in the morning (aka hide the spinach, kale and chia seeds amidst the fruit) so I don't even know I'm eating it, and I'm doing the same thing here with this black bean and kale quesadilla. This recipe I invented was born out of having only these ingredients to work with, and I must say, I've made this about a handful of times now and it definitely satisfies my Mexican cravings.
 What you'll need:
Whole wheat soft tortillas
Can of organic black beans (you can use regular too)
kale (I used locally grown -- always eat local whenever possible!)
shredded cheese (your choice, I happen to have a mexican blend leftover from tacos)
cooking spray

You can also swap the kale for other leafy greens you may have on hand. I've actually made this with spinach and arugula and they are both equally tasty!
 {always eat local}
So what I do is lighting spray a small frying pan with cooking spray. I used Pam Organic Olive Oil, but feel free to use whatever you have on hand. I then add my filling on one side of the tortilla, starting with cheese, then the black beans, the kale, and then a little more cheese on top just to make sure it melts on both sides and holds together better. 
Or maybe it's just an excuse to add more cheese!
Either way, you can monitor your cheese intake and use it more sparingly.
 Fold it over and press down with a spatula and hear it start to sizzle. I usually hold it down with the spatula for a minute or two and then flip it to the other side. You know it's done when you can see the cheese melting on the sides, and the tortilla on the outside will look like this.
 Plate your quesadilla, cut it into four pieces so it looks like you're eating more, and it will take you longer to eat. 
Longer to eat = slowing down = fuller faster = less likely to overeat. 
 I serve mine with a side of fresh pico de gallo, but regular salsa would work, or guacamole would be delicious too! If you're trying to keep it light, stay away from the sour cream!
And enjoy knowing you're not only eating black beans and kale -- but you're also eating a yummy quesadilla too!!

Hope you enjoy this recipe as much as I do!
What tips and tricks do you have to eat healthier?

xo Steph

Also linking up with Because Shanna Said So

17 comments:

  1. I'm also a fan of just eating moderately more often. You know Dean. he's always cutting things out completely, having a cheat day, and then cutting everything again. That kills me! I'd just prefer to make healthier choices all around and if I want some cheese or I want to snack on a cookie it's no biggie (as long as I watch my portions).

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    Replies
    1. hahaha thats true and what's funny is dan does the same thing. He'll cut pasta for a while (why would anyone ever do that?) and then eat only pasta for days! hahaha

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  2. These quesadillas look so yummy!

    xo, Yi-chia
    Always Maylee

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  3. Yum yum yum and super easy! If you need more ideas I have a ton of recipes on my blog, I have a degree in Nutrition but you can find me cooking like Paula Deen occasionally ;)

    xx
    Megan
    IG: megawat
    http://hellonewlywedlife.blogspot.com/2013/08/currently-lovin_20.html

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  4. These sound SO good! Thanks for sharing!

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  5. I've never had quesadillas but I'm going to give these a go, they look so delish!
    Thanks so much for sharing!

    Lauren | www.LaurenVlogs.co.uk

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  6. I've discovered kale lately so I need to try this, thanks!

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  7. Yummm I love kale! These quesadillas sound delicious & healthy - win, win. :) Just found your blog but can't wait to read more.

    xx, Jen
    foodloveandlifeblog.blogspot.com

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  8. yum!! need to try making myself..and healthy too..found your blog along the way and love it..
    Visit me @ http://willfullyelegant.wordpress.com

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  9. Yummy I love quesadillas! I've made something similar with spinach instead of kale.

    Kristina does the Internets

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  10. Love this! Hope you'll check out my blog at www.loveolia.com and follow on bloglovin!

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  11. This looks so yummy! I really love kale and this looks like such a great way to enjoy it. xx. McKenna Lou

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  12. This might sound a little different if you havent tried it, but plain greek yogurt -- we use chobani -- makes for an amazing (and healthy) substitute for sour cream alongside mexican dishes.

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  13. Very yummy these recipe items . Thank you so much .

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I love getting and reading all your comments and respond to most of them when I can. Love hearing from you all! xo

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