Grilled Cheese and Quesadillas - Two Meals in One!

I am very big into meals that are quick, easy, healthy, and serve more than one purpose. Life is not meant to be so hard, and neither is meal prep. That is why you are going to love this recipe I have modified slightly from VegWeb. The white bean "cheese" can be used for grilled cheese one night and quesadillas the next.

For my 17 month old, I make her an open face grilled cheese simply because it's easier for her to eat. She loves them both, and I have to say this makes quite a delicious comfort food when you're craving that. It won't be your typical cheese that is stringy and elastic, but it will give you that gooeyness and taste without all the unhealthy fat, cholesterol, and other additives traditionally found in dairy. It's also much better than any "fake" cheese, because you are taking whole, pure, foods and creating your own mix. 

So let's get to it!

What you need:

2 cups White Kidney or Cannellini Beans (Cook your own in a slow cooker overnight or 20 minutes in a pressure cooker to avoid the sodium found in canned)

*1 cup Tomatoes, Diced (Can or fresh work - Canned tomatoes will up the sodium intake)

1/3 cup Nutritional Yeast

4 Cloves Garlic

1 tsp Red Pepper Flakes

Salt & Pepper to Taste

* Can sub sweet red peppers, or combine the two. My favorite is Canned Fire Roasted Tomatoes!

What you do:

1. Combine all ingredients in a high speed blender or food processor and blend until smooth. Makes about 3 cups.

For Grilled Cheese:

1. Heat a dry, nonstick skillet or griddle over medium high heat. 

2. Spread a thick layer of the cheese (1/4 - 1/2 cup depending on the size of your bread) between two slices of thinly sliced bread. I like to use this Crusty Artisan Bread. (You want to add a thick layer of the "cheese" because it will absorb into the bread somewhat.) 

3. Coat the outside of each bread slice with a thin layer of the cheese mixture (this gives it the nice crispy texture that buttered grilled cheese gets). 

5. Cook each side until golden brown. Serve, and enjoy!

*Serve this by itself, combine it with this Creamy Fire Roasted Tomato Soup, add a salad, or both!

For Quesadillas:

1. Heat a dry, nonstick skillet or griddle over medium high heat. 

2. Put one tortilla on the skillet or griddle, spread a thick layer of the cheese (1/4 - 1/2 c depending on the size of your tortillas), then top with the other tortilla.

3. Cook until crisp on one side, then flip, and continue cooking until crisp.

* Serve this with fresh pico de gallo, salsa, or guacamole. To make a large meal, serve with Spanish rice and beans.

Benefits of White Beans:

• Packed with antioxidants, which are known to have anticancer properties. When cells in the body metabolize, they produce compounds known as free radicals. These free radicals bind to your cells causing aging, cancer, and chronic diseases. Antioxidants destroy free radicals.

• High Protein (a 1 cup serving contains roughly 16 grams of protein, providing 32% of the Recommended Daily Intake for Protein). 

• High in both soluble and insoluble fiber (a 1 cup serving meets roughly 45% of the Recommended Daily Intake) which helps to lower cholesterol, maintain regular bowel movement, and prevent digestive disorders.

• Rich in Folate - Folate helps lower levels of amino acid homocysteine  in the blood, which studies show high levels of provide an independent risk factor for heart attack, stroke, and peripheral vascular disease. 

• Rich in Magnesium - Magnesium lessens resistance and improves the flow of blood, oxygen, and nutrients throughout the body. Studies show that "a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart." (Source)

• Excellent sources of Manganese (28% RDI), Phosphorus (24% RDI), Vitamin B1 (15% RDI), and Potassium (21% RDI).

• Help stabilize blood sugar levels, providing stable, slow burning energy.

• Helps replenish iron stores and contains 29% of the Recommended Daily Intake for Iron (in a 1 cup serving).

Nutrition Info for White Bean Cheese Filling per 1/2 cup:

* Based on Canned Tomatoes (Sodium will be less if using fresh)

Calories: 94

Fat: 0.1 g

Saturated Fat: 0 g

Sodium: 97 mg

Cholesterol: 0 mg

Carbohydrates: 17.5 g

Fiber: 6.6 g

Sugars: 1.6 g

Protein: 7.2 g

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