In addition to being necessary to recover energy to continue with the day’s commitments and keep the metabolism active, lunch is an opportunity for rest and socialization between daily activities.
For school-age children and youth, lunch becomes a key meal for healthy growth and development.
At lunchtime, it is recommended to balance the different types of food, such as proteins, vegetables, fruits and carbohydrates, and to maintain a healthy weight, the ideal is that lunch contains a large portion of vegetables, a moderate portion of cereals, lean meats and, if you have a good appetite, legumes such as beans or lentils, which are sources of protein and plant fiber.
A light and healthy lunch recipe: Vegetarian Spinach Quesadilla
Ingredients
- 4 flour tortillas
- 1/4 white onion finely chopped
- 1 spoon of butter
- 1 spoon of olive oil
- 1 clove of garlic macerated
- 7 cups of spinach chopped
- Salt and pepper to taste
For the egg mixture
- 1 egg
- 1/4 cup crumbled feta cheese
- 1/4 cup grated Parmesan cheese
- 1/4 cup chopped dill
In a non-stick skillet, heat the oil and butter and fry the onion. Add the garlic and spinach and sauté for 3-4 minutes, add salt and pepper to taste and remove from the heat.
Separately, in a bowl, beat the egg and mix with the feta cheese, Parmesan cheese and dill.
To remove the extra liquid from the spinach, squeeze it out with your hands and add it to the egg and cheese mixture and stir. Place this filling on the tortillas and fold them in half. In an oil-free nonstick skillet, grill the tortillas folded on each side and serve, if desired, with cream cheese.
This recipe is ideal for the balance of ingredients, light, healthy and even easy to transport if we have lunch out of the house.