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Writer's pictureThe Ideal Team
Jan 10, 20232 min read

Spinach Quesadillas

During Alzheimer's Awareness Month, we will be exploring "brain-friendly" foods that can help to improve cognitive function and dementia prevention.


According to the National Institute on Aging, studies have suggested that the MIND diet and incorporating other healthy eating and lifestyle choices have been associated with cognitive benefits. The MIND (Mediterranean–DASH Intervention for Neurodegenerative Delay) diet combines the Mediterranean diet which emphasizes fruits, vegetables, whole grains, legumes, fish, and other seafood; unsaturated fats such as olive oils; and low amounts of red meat, eggs, and sweets with the DASH (Dietary Approaches to Stop Hypertension) diet, which has been shown to lower high blood pressure, a risk factor for Alzheimer's disease.


Today's recipe will focus on Spinach, as leafy green vegetables are one of the core ingredients in the MIND diet.


Spinach Quesadillas

Adapted from Taste of Home


Ingredients

  • 3 ounces fresh baby spinach (about 4 cups)

  • 4 green onions, chopped

  • 1 small tomato, chopped

  • 2 tablespoons lemon juice

  • 1 teaspoon ground cumin

  • 1/4 teaspoon garlic powder

  • 1 cup shredded reduced-fat Monterey Jack cheese or Mexican cheese blend

  • 1/4 cup reduced-fat ricotta cheese

  • 6 flour tortillas (6 inches)

  • Reduced-fat sour cream, optional


Directions

  1. In a large nonstick skillet, cook and stir the first 6 ingredients until spinach is wilted. Remove from heat; stir in cheeses.

  2. Top half of each tortilla with spinach mixture; fold the other half over the filling. Place on a griddle coated with cooking spray; cook over medium heat until golden brown, 1-2 minutes per side.

  3. Cut quesadillas in half; if desired, serve with sour cream.



 

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