Healthy Lunchbox: Chicken Quesadilla and Salad

We love slightly updating traditional foods to make them healthier, especially for kids. I think it’s safe to say that we all love the comforting and delicious taste of a quesadilla. The problem is, store bought, white tortillas are loaded with processed ingredients and can lead to blood sugar spikes and weight gain.

Take a look at the ingredients list for a national brand of tortillas:

Enriched Bleached Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Vegetable Shortening (Interesterified Soybean Oil,Hydrogenated Soybean Oil and/or Palm Oil), contains 2% or less of: Salt, Sugar, Leavening (Sodium Bicarbonate, Sodium Aluminum Sulfate, Corn Starch, Monocalcium Phosphate and/or Sodium Acid Pyrophosphate, Calcium Sulfate), Distilled Monoglycerides, Enzymes, Wheat Starch, Calcium Carbonate, Antioxidants (Tocopherols, Ascorbic Acid, Citric Acid), Cellulose Gum, Guar Gum, Dough Conditioners (Fumaric Acid, Sodium Metabisulfite and/or Mono- and Diglycerides), Calcium Propionate and Sorbic Acid (to preserve freshness).

Does a simple and delicious tortilla need all of those chemicals? I don’t think so! Instead, opt for a whole wheat or a whole grain option. The complex carbohydrates in whole wheat or whole grain tortillas will not lead to blood sugar spikes and eating whole grains is much more beneficial to our health.

✿ Whole grain or whole wheat is much better for you nutritionally than white bread, or in our case, tortillas. Bread is made out of flour that comes from grain kernels. A grain kernel has 3 parts: brand, endosperm, and germ (called this because it’s the part of the kernel that germinates into a new plant). Whole grain and whole wheat bread contain all parts of the grain kernel. White bread is made from flour with refined grains that have had the fiber-dense bran and the nutrient-rich germ processed out, leaving only the starchy endosperm. Removing the bran and germ also removes key nutrients, including vitamins, minerals, healthy fats, protein, and fiber.

Today’s sneaky healthy lunchbox includes whole grain tortillas with a side of simple salad, fruits, and veggies.

Quesadilla Ingredients:

• Whole grain or whole wheat tortilla
• Cheddar cheese
• Grilled or broiled chicken

Directions:

Take a tortilla and place the cheese and chicken over one half.  Fold over the ingredients and cook on a pan over the stovetop or bake a few minutes in a toaster oven.

Salad Ingredients:

• Arugula (or any other spring or field greens)
• Cherry tomatoes
• Baby or Persian cucumbers

Directions:

Chop your ingredients into pieces that are suitable for your little ones and mix. There is no need for salad dressing, but if you would like to add a little more moisture, you can sprinkle a little bit of olive oil on top.

Sides: cucumbers, carrots (we prefer to use regular sized carrots instead of baby carrots because they are less expensive and sweeter), apple slices.

Enjoy! 

Eat Like a Mediterranean: Farro and Mushroom Pilaf

Farro is a delicious species of wheat that was cultivated in Ancient Egypt. It is said to have fed the Ancient Roman army and it is still very much loved in Italy. As an heirloom grain, farro is more nutritious than most modern wheat. Whole farro contains fiber, vitamins, and minerals. Our recipe features semi-pearled farro, which has had some of the bran removed, but still contains plenty of fiber.

In addition to being a good source of fiber, farro is a complex carbohydrate so, it takes a long time to break down and keeps blood sugar levels steady. For more information on simple vs. complex carbohydrates and their impact on health and diabetes click here.

For more information on Farro’s history, nutrition composition, and recipes click here.

This week, our recipe features this lovely grain in a simple pilaf with mushrooms. ✿ When cooking with whole (not processed) farro you should let it soak in warm water overnight.

Ingredients:

• 1 cup farro
• 3 cups water or chicken stock
• 1 cup washed mushrooms (we’ve used tiny seafood mushrooms, but any kind will work)
• 1/2 yellow onion
• Olive oil
• Salt & pepper to taste

Directions:

Chop the onions. In a medium skillet, heat the olive oil and toss in the chopped onions. When the onions become translucent, add the mushrooms. Saute the mixture on medium heat until the mushrooms are translucent and soft.

In a separate pot, bring 3 cups of water or chicken stock to a boil. Add the washed farro and salt and pepper to taste. Turn the heat down to low heat and cover the pot. You want to cook the farro until it has soaked up all of the water and it soft, approximately 30-40 minutes. Add in the cooked mushroom and onion mixture. Stir and let it sit for a few minutes. Enjoy!

This recipe was handed down to me by my mother, Margarit Mkrian.