Food for Thought, brought to you by the Oregon State Student Health Services Dietitian Lynn Cordes, MS, RD, LD and OSU dietetic intern Sherry Farley
Are you a fan of fruit and cheese combos or just want a fun way to incorporate fruit into a meal? If so, take it to the next level by testing out this delicious recipe. The creaminess of the cheese with fresh sweetness of fruit will make your mouth sing! Also packed with 4g of “so good for you” fiber and 11g of filling protein. If you’re not a fan of pear, apples will work just as well.
- 4 medium whole wheat tortillas
- 1 cup grated cheese (try cheddar or jack)
- 1 cup pear cubes (fresh or canned/drained)
- 1⁄2 cup finely chopped green or red peppers
- 2 tablespoons minced onion (green, red, or yellow)
- Lay two tortillas on a clean cutting board or on two plates.
- Place 1/4 of the cheese on each tortilla.
- Divide pears, peppers, and onion between the two tortillas.
- Divide the remaining cheese between the two tortillas. Top with remaining two tortillas.
- Heat a pan or griddle to medium. Place one quesadilla in pan. Cook for 2-4 minutes, or until bottom of quesadilla begins to look a little brown.
- With large spatula, gently turn quesadilla over and cook the other side
- until a little brown, 2-4 minutes.
- Gently slide quesadilla onto plate. Cook the second quesadilla.
- Cut each cooked quesadilla into 4 pieces and serve.
- Refrigerate leftovers within 2 hours.
- Put pear cubes on a paper towel for a couple of minutes to help dry them out. This will help your quesadilla stick together!
- Out of pears? Try diced fresh apples, halved grapes, or even sliced bananas.
- Flavor boosters: add some chopped cilantro, or use pepper jack cheese
- Try other flavors of low fat yogurt or even cottage cheese.
- Try other fresh, frozen, or canned fruits.
- Some foods can cause choking in young children. Be sure that fruit pieces are very small and soft for toddlers. Avoid grapes, chunks of pineapple or melon. Instead, use softer canned fruit, such as fruit cocktail.
- Honey is not recommended for children under 1 year old.
* For nutritional information, information about prep time, cooking time, and to adjust ingredients to particular serving sizes, please view this recipe on the Food Hero website here