Tacos, burritos, and our favourite, quesadillas come from the Southern regions of Mexico and are traditionally made with a flat circle of cooked corn masa, or "tortilla," folded in half and filled with lettuce, onion, tomato, capsicum, your choice of protein and lots and lots of cheese and toasted in a skillet or a panini press until the tortilla is golden crispy and the cheese is perfectly melted. Quesadillas are one of my favourite go-to, quick meals and great for using up leftover roasted veggies and chicken in the fridge.
While you can't go wrong with ham and cheese quesadillas with most minis, bring them into the kitchen with you for an easy cooking lesson and encourage them to add more veggies into their meals.
We love Hungry Happy Healthy's Mini Avocado, Hummus, and Feta Quesadillas posted on Yummly. Avocados are a superfood full of poly-unsaturated fatty acids, great for heart health and our kids' developing brains. Brains are compromised of 60% fat, so a child's developing brain benefits the most from high-quality fats easily accessible from avocados.
Chickpeas, the main ingredient in hummus, is a good source of plant-based protein to help control blood sugar levels and are naturally high in fibre. For this recipe, we're opting for feta cheese because it's a lower calorie option cheese while still being equally tasty. Feel free to add any veggies or meat you like to this recipe. When we tried it, we stuck to the original, but it would be great with leftover shredded chicken or add fried egg for a breakfast quesadilla to fuel the day.
4 tortilla wraps (large whole wheat)
2 avocado (thinly sliced)
16 teaspoons hummus (caramelised onion)
4 jalapeno chilies (diced, optional)
60 grams feta cheese
chili flakes (A sprinkle of red, optional)
1) Stack the tortillas on top of each other and cut out 4 circles, so you are left with 16 circles.
2) Divide the jalapeños between the tortillas and top with the caramelised onion hummus.
3) Divide the avocado amongst the tortillas and then sprinkle the feta on top. Add the red chili flakes on top.
4) Fold the tortillas over so it is a half moon shape and then add to a hot, dry pan and cook for 45 seconds each side.
Serve with your favourite salsa our sour cream. Our favourite sour cream dupe is plain Greek Yoghurt because it has less sugar and natural probiotics for a happy healthy gut.