Quesadillas

A quesadilla could be described as the Mexican equivalent to a grilled cheese sandwich. Instead of bread, corn or wheat tortillas are used. Vegetables, meat and cheese are added in between the tortillas and grilled.

I made quesadillas using black beans, sweet corn, tomatoes, peppers and chicken. I added avocado and grated cheese on top which made them very super tasty. Due to the number of tortillas, avocado, cheese filling, two quesadillas are quite calorific - a substantial dinner. One could be eaten as a light lunch.

Quesadillas
Makes 4

Ingredients:
- 120g / 4oz tomato, chopped
- 85g / 3 oz pepper, chopped
- 85g / 3oz sweet corn
- 85g / 3oz black beans, no salt added
- 170g / 6oz chicken, cooked and shredded
- 2tsp taco seasoning (optional)
- 8 corn OR wheat tortillas
- 85g / 3oz avocado
- 56g / 2oz cheese, grated (I use 2% milk reduced fat)

Method:

• In a pan sprayed with cooking spray, cook the pepper, tomatoes, sweet corn and black beans for 3-5 minutes.
• Add the cooked chicken and taco seasoning and stir to combine.
• Spoon the mixture on top of four corn OR flour tortillas.
• Add the avocado and sprinkle with grated cheese.
• Place the remaining four tortillas on top and press down gently to compact ingredients.
• Grill for 5-10 minutes, flipping half way through if not using a George Foreman grill, until the cheese has melted and the tortillas are slightly toasted. 
• Cut into halves or quarters. ENJOY!

Nutritional Information:

Avocado Cheese Bread

I had 4 avocados that needed eating so I made chocolate pudding and avocado hummus. I was going to make guacamole but decided to try a cheese bread. It was a little experimental but it turned out ok. I used bean liquid, from the canned beans used in the avocado hummus, instead of eggs. I also added nutritional yeast to give it extra nutty cheesy flavour. I then only used 3oz of reduced fat cheese making the bread healthier than if I'd used 4oz and/or full fat. I could have used regular flour but I had some blended oats already in a stored container. Similarly, I already had prepared taco seasoning from my Chicken Taco Broccoli Bake recipe so it was just a case of mixing everything together in a bowl.

Avocado Cheese Bread
Makes 8

Ingredients:
- 200g / 7oz avocado, mashed
- 30g / 1oz jalapeño, minced
- 90ml / 6tbsp bean liquid (aquafaba)
- 160g / 6oz oat flour
- 16g / 2tbsp nutritional yeast
- 1tsp baking soda
- 1tsp taco seasoning (a blend of herbs and spices)
- 85g / 3oz cheese, grated (I use reduced fat 2%)

Method:

• In a bowl, combine the avocado, jalapeño and bean liquid (aquafaba).
• Add the oat flour, nutritional yeast, baking soda and taco seasoning.
• Stir to combine and then mix in the cheese.
• Pour mixture into a 9x9 baking tray and bake at 220C / 425F for 20-25 minutes.
• Allow to cool on a wire rack before slicing. ENJOY!

Nutritional Information:

Pizza Hummus

Traditional flavours of a margarita pizza: tomatoes, cheese (in the form of nutritional yeast) and herbs all mixed with chickpeas to make this pizza hummus. I didn't add any oil in this hummus version, instead using aquafaba (the liquid from the chickpeas). After it's been refrigerated for a few hours it is quite thick - perfect for spreading on rice cakes or toast - but it can be watered down further by adding a little more lemon juice or water during the blending process.

Pizza Hummus
Makes 6 (65g per serving)

Ingredients:
- 420g / 15oz / 1 can chickpeas (drained but reserve 1/4cup liquid)
- 60ml / 4tbsp chickpea liquid
- 1tsp oregano, dried
- 1tsp basil, dried
- 1/4tsp onion powder
- 1/4tsp garlic powder
- 15ml / 1tbsp lemon juice
- 33g / 2tbsp tomato paste
- 8g / 1tbsp nutritional yeast

Method:

• In a food processor, blend all ingredients together.
• Spoon into a container and refrigerate. 
• Serve with chopped veg, baked corn tortillas, and/or rice cakes. ENJOY!

Nutritional Information:

Chicken Taco Broccoli Bake

I don't often eat cheese and diary but I like the combination of cottage cheese and grated 2% milk cheese in this bake. The taco seasoning nicely flavours the chicken and the brown rice is a healthy source of low GI carbohydrates.

Chicken Taco Broccoli Bake
Makes 6

Ingredients:
- 200g / 7oz onion, chopped
- 1 clove garlic
- 225g / 8oz chicken breast, cooked and chopped (I use canned)
- 2tbsp taco seasoning (see recipe below)
- 180g / 6.5oz rice, cooked
- 225g / 8oz cottage cheese, lowfat
- 350g / 12.5oz broccoli, cut into small florets
- 170g / 6oz cheese, grated (I use 2% milk)
- 240ml / 8floz almond milk

Taco seasoning
Makes 2tbsp

- 1tbsp chili powder
- 1tsp brown sugar
- 1tsp cumin
- 1tsp paprika
- 1/2tsp ground black pepper
- 1/2tsp oregano

Method:

• First make the taco seasoning.
• In a large pan sprayed with cooking spray, cook the onion and garlic for 3 minutes, adding a splash of water if needed.
• Add in the chicken breast with 1tbsp taco seasoning and cook for 2-3 minutes, until onions have softened.
• Turn off the heat.
• Add the rice, cottage cheese, broccoli, ¾ cheese, milk and remaining taco seasoning to the pan and stir to combine.
• Pour into a baking dish, cover with the remaining cheese and bake in the oven at 190C / 375F for 45 minutes.
• Let cool for 5 minutes before slicing into 6 and serving with green vegetables. ENJOY!

Nutritional Information:

Cashew Queso

Quick Spanish lesson.
Queso = Cheese.
Chile con Queso = Chile with Cheese.

Chile con queso, also referred to simply as queso, is a popular Tex-Mex dish. It's a creamy cheese dip that also contains chili peppers. It's usually served with tortilla chips and eaten as an appetizer. Traditional cheeses used to make queso include Queso Oaxaca (asadero) and Monterey Jack.
An authentic recipe can be found here. Here are some images from Google.

My cashew queso is cheese-free! Hard to make a cheese dip with the 'queso' but this version is just as creamy and cheesy and perfect for people who don't eat dairy.

Cashew Queso
Makes 10 (50g per serving)
Click HERE for a printable recipe card.

Ingredients:
- 112g / 4oz cashews
- 2 cloves garlic

- 60g / 2oz avocado
- 140g / 5oz red pepper, chopped

- 110g / 4oz green pepper, chopped

- 30g / 1oz / 1 jalapeño, chopped
- 30ml / 2tbsp lime juice
- 15ml / 1tbsp apple cider vinegar
- 1/2tsp cumin
- 64g / 8tbsp nutritional yeast

Method:
In a food processor blend the cashews and garlic.

Add the avocado, chopped red and green pepper, jalapeño, lime juice and apple cider vinegar.
Blend altogether.

Add the cumin and nutritional yeast.

Blend together until smooth and creamy. Serve with baked corn tortillas or chopped vegetables.
ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Flourless Pizza

For less than 500 calories, which is not even two slices of regular store-bought or delivery pizza options, a whole pizza can be eaten which is flourless, filling and a much healthier alternative.

In the recipe below, cauliflower is used to create the pizza base instead of flour. The pizza uses natural tomato paste instead of processed tomato sauces, that can be high in sugars and sodium. Grated cheese is baked into the base, in addition to being sprinkled on top, so there's no need to overload the pizza with too much greasy cheese. I topped my pizza with some green vegetables, sweet corn and shredded chicken.

The nutritional information for the recipe is without any meat or veg pizza toppings, only the grated cheese and tomato paste.

Whilst a traditional supermarket or delivery pizza may be considered quicker and tastier, my flourless version doesn't take too long to prepare and doesn't have the layer of grease which is often found glistening on top of the varieties that aren't homemade. In addition, who actually eats just one slice of pizza? A whole pizza has between 2240-2640 calories which is over the daily calorie intake for both men and women (typical daily value is 2000 calories)!

The Papa Johns large pepperoni pizza (14 inch) has 330 calories a slice (1/8 pizza / 130g), 14g fat, 870mg sodium, 37g carbohydrates, 2g fiber, 4g sugar and 13g protein.

The Papa Johns large vegetarian pizza (14 inch), topped with onions, green peppers, mushrooms, olives, cheese and tomatoes, has 280 calories a slice (1/8 pizza / 161g), 9g fat, 700mg sodium, 39g carbohydrates, 2g fiber, 5g sugar and 11g protein.

It's healthier to opt for a large slice of a thin crust pizza as all nutritional amounts tend to be lower. However, with less dough, there's more room for toppings which can make thin crust versions worse than deep pan varieties, especially if filled with salty, fatty processed meats and extra cheese.

Suggested Pizza Toppings:
peppers, onions, mushrooms, olives, courgettes, spinach, kale, chicken, tuna, sweetcorn, black beans, pepperoni, artichoke, pineapple, asparagus, avocado.

Flourless Pizza
Makes 1 pizza
Click HERE for a printable recipe card.

Ingredients:
Base
- 200g/ 7oz / approx. 1/2 head cauliflower
- 28g / 1oz cheese, grated
- 1tsp herbs, dried (e.g. parsley, oregano, mixed herds)
- 1 egg, beaten
- sprinkle onion / garlic powder (optional)

Topping
- 33g / tbsp tomato paste
- 15ml / 1tbsp water
- 28g / 1oz cheese, grated
- selection of pizza toppings

Method:
Blend the cauliflower in a food processor and then microwave/cook for 4 minutes to soften. Allow to cool.
In a bowl, mix the blended cauliflower, egg, cheese, herbs, and onion/garlic powder (if using).
Spread on a baking tray, sprayed lightly with cooking spray, to create a pizza base.

Bake in the oven at 220C / 425F for 15 minutes.

Mix the tomato paste with one tablespoon water to form a thick tomato sauce. Spread on the pizza base. Add grated cheese and additional toppings.
Bake in the oven at 175C / 350F for 10-15 minutes or until toppings are cooked. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: Pizza base plus cheese and tomato topping