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Recently, many traditional recipes that were previously localized to a region have become popular worldwide. Pizza, shawarma, burgers, and quesadillas are examples of such food. Their biggest advantage is how easily they can be customized. And this customization can make them quite healthy!
Quesadillas can be a healthy option when they are part of a balanced diet, but they can also be high in calories and unhealthy if they are made with unhealthy ingredients or served in large portion sizes.
Quesadillas, in particular, are native to Mexico and traditionally made by adding fillings such as beans, cheese, meat, or rice to a tortilla, folding it in half, and toasting it.
Though most quesadillas are made using flour tortillas and processed cheese, you can replace them with ingredients that are great sources of protein, iron, calcium, fiber, and healthy fats.
Ingredients That Make Quesadilla Healthy
Here are the ingredients you can choose to make quesadilla a healthy food.
1. Choose whole-flour tortillas
Whole-flour tortillas are a great option over those made from refined flour. Not only do they share a similar flavor profile, but they also contain higher fiber and protein content. (1)
2. Put lean proteins and beans
Lean proteins such as chicken, turkey, and fish are great sources of protein. They also aid in weight loss and do not contribute to the accumulation of cholesterol. (2)(3)
Vegetarians can replace meat with beans as their source of protein. They add fiber to the diet, and studies have found them to be useful in preventing obesity, managing heart diseases, and reducing the risk of type 2 diabetes. (4)
In addition, beans are great sources of folate, zinc, calcium, and iron. (4)
3. Add veggies
Vegetables such as onions, tomatoes, leafy green vegetables, corn, and peppers add great flavor to quesadillas.
Multiple studies over the years have shown the benefits of a diet rich in vegetables. They reduce the risk of heart diseases, type 2 diabetes, strokes, and even esophageal cancer. (5)
4. Choose natural cheese
Cheese is a fermented food product that contributes many vital nutrients such as vitamin K2. Large population studies have found cheese intake to reduce the risk of heart disease when included as part of a healthy diet. (6)
5. Avoid high-fat dips and spreads
Use healthier dips such as salsa or guacamole over high-fat dips.
Salsa is primarily made from tomatoes, which are rich in lycopene. A powerful antioxidant, lycopene has many health benefits, among which is reducing cancer risk. (7)
Guacamole is made from avocadoes, which are great sources of healthy fats. A recent study has found that regular intake of avocado effectively reduces cancer risk (especially colorectal, lung, and bladder cancers). (8)
Most-Asked Questions About Consming Quesadillas
Can children eat quesadillas?
Quesadilla actually makes a great lunch food option. You can include your child’s favorite vegetable and a healthy dip to make it a wholesome lunch.
In addition, you can make a breakfast quesadilla by adding eggs, cheese, and spinach to your wrap.
Can I use vegan cheese?
Quesadilla is a versatile food and ingredients can be swapped based on your preference and health status. So choosing a vegan cheese or swapping meat for beans is an easy way to make it fit your needs.
Practical Takeaways
- Quesadilla is a traditional Mexican dish that is made by adding vegetables, meat, and cheese to a tortilla wrap.
- By choosing the right ingredients, you can make quesadilla an extremely healthy food.
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