The dreaded cold and flu season rears its ugly head every winter. Doctors recommend regular hand washing, a daily multivitamin, and adequate sleep for fending off a nasty cold or flu. Further amp up your body’s defenses by adding in these 5 common foods and nutrients into your daily routine:
- Chicken Soup: Your mom was right – chicken soup really does help when you’re feeling crumby. In addition to hydrating your body, chicken soup makes your nose run, which helps rid your nasal passages of viruses and bacteria. Slurp away!
- Yogurt: “Good bacteria” found in yogurt actually helps your immune system function better and aids in digestion. For the most powerful probiotics, look for yogurts labeled with a “Live and Active Cultures” seal from the National Yogurt Association.
- Green Tea: Green tea is full of beneficial plant antioxidants known as “polyphenols.” Research suggests that these little wonders may actually kill influenza viruses. For best results, use just-below-boiling water and steep your tea bag for 1-2 minutes. To minimize bitterness, try adding a little lemon or honey, but avoid adding milk as it binds to the polyphenols and renders them ineffective.
- Vitamin D: Vitamin D acts like an assassin in your body by detecting and destroying harmful bacteria and viruses. One study in the American Journal of Clinical Nutrition revealed that children who took daily vitamin D supplements (approximately 1,200 IU) were 40% less likely to acquire the common flu virus when compared to kids who did not supplement with the vitamin. While you can get vitamin D from foods such as fatty fish and fortified milk, most experts recommend a daily supplement for optimal results.
- Soluble Fiber: There are two types of fiber – soluble and insoluble. While both are extremely important for health, soluble fiber seems to be especially beneficial for the immune system. A study in Brain, Behavior, and Immunity demonstrated that mice who ate a diet rich in soluble fiber over a six-week period recovered from bacterial infection in half the time it took mice who consumed a diet consisting of mixed fiber. Researchers suggest adults should aim for 25-38 grams of total fiber per day, paying special attention to foods rich in soluble fiber, such as citrus fruits, apples, carrots, beans, and oats.
The dreaded diet has long been defined by cutting back on food intake so that we eat fewer calories and lose more weight. However, the concept of Volumetrics, developed by Barbara Rolls, Ph.D., suggests that we can actually eat more food, and still lose weight. This idea may sound completely backwards, but the diet is based on choosing foods that are lower in caloric density. This enables one to eat larger volumes of low calorie foods, while staying within one’s calorie allotment. Sounds great, right? Check out these tips for putting the concept of Volumetrics into practice:
- Add Liquids: Adding water or broth to foods instantly increases volume, without boosting the calories. A half of a cup of vegetables may not seem like a very satisfying snack, but when you add a cup or water or broth it suddenly becomes vegetable soup. One study in Obesity Research demonstrated that women who consumed two servings of low calorie soup daily for a year actually ended up losing 50% more weight than women who ate the same amount of calories in an energy-dense snack.
- Pack in the Veggies: Vegetables are a great source of that magic nutrient known as fiber. Fiber is extremely beneficial when losing weight, because the body is unable to fully digest it, meaning that fewer calories are absorbed. Researchers in South Korea tested this idea by feeding women one of two plates of equal volume: one containing only white rice, and one containing white rice with vegetables. The result? Women who ate the plate consisting of white rice and vegetables ended up consuming 41% fewer calories and felt more satisfied than the group who ate only white rice.
- Puff it up with Air: Adding air to foods expands the volume, which tricks the brain into thinking that it’s eating more food because of the increase in size. Researchers at Penn State demonstrated this concept by feeding groups two similar-sized snacks: one with original calorie dense Cheetos, and the other with more voluminous Cheetos Puffs. The group that ate the puffs consumed 73% more volume and 70 fewer calories.
- Add a Serving of Salad: Including a side salad with your meal allows you to eat more food without packing in extra calories. For best results, keep it simple with veggies and leafy greens and limit adding in nuts, seeds and cheese. If you decide to make your salad your main course, opt for lean protein additions such as boneless, skinless chicken breast, grilled shrimp or salmon, tofu, or beans to help you feel more satisfied.
- Keep Fat In-Check: One bite of fat contains double the calories of one bite of carbs or protein, which adds up quickly! Keep an eye on fat content by choosing lower-fat options of your favorite foods, such as lean cuts of beef, skinless poultry, low or non-fat dairy products, and always trim excess fat from meat before cooking.
French Onion Soup is the perfect meal for a cold winter night. Try this super simple and heartier version of what’s sure to be a family favorite.
French Onion Soup
Recipe Yield: 2 servings, 1 ½ cups each
Total Cook Time: 30 minutes
- 1 tablespoon extra-virgin olive oil
- 1 small sweet onion, sliced
- 1 leek, white and light green parts only, chopped
- 2 tablespoons chopped garlic
- 1/2 teaspoon chopped fresh thyme, or 1/4 teaspoon dried
- 1 tablespoon sherry, (see Note)
- Freshly ground pepper, to taste
- 1 14-ounce can reduced-sodium beef broth
- 1 8-ounce can chickpeas, rinsed
- 2 tablespoons minced fresh chives, or scallion greens
- 2 slices whole-wheat country bread, toasted
- 1/3 cup shredded Gruyere, or fontina cheese
1. Heat oil in a large saucepan over medium-high heat. Add onion, stir to coat and cover. Reduce heat to medium and cook, stirring often, until the onion is soft and starting to brown, 6 to 8 minutes. Add leek, garlic and thyme and cook, uncovered, stirring often, until the leek begins to soften, 3 to 4 minutes.
2. Add sherry and pepper. Increase heat to medium-high and cook, stirring, until most of the liquid has evaporated, about 30 seconds. Stir in broth and chickpeas; bring to a boil. Reduce heat to a simmer and cook until the vegetables are tender, about 3 minutes.
3. Remove from the heat and stir in chives (or scallion greens)
Place bread in the bottom of 2 bowls; top with cheese. Ladle the soup over the bread and cheese and serve immediately.
Per serving: 484 calories; 15 g fat ( 5 g sat , 8 g mono ); 23 mg cholesterol; 66 g carbohydrates; 19 g protein; 9 g fiber; 608 mg sodium; 504 mg potassium.
Science has shown that there are many factors play a role in weight management, such as physical activity, sleep, screen time, and of course eating habits. A study conducted by Harvard researchers in the New England Journal of Medicine looked at all of these factors over a four year period, and found that diet was the most influential factor on weight maintenance. These scientists actually went on to identify the top 10 foods that seem to have the biggest impact on one’s weight, whether it be through promoting weight loss, or even resulting in weight gain.
The Top Five Foods Promoting Weight Gain:
Number 5: Processed meats.
Number 4: Unprocessed red meats.
Number 3: Sugar-sweetened beverages.
Number 2: Potatoes.
Number 1: Potato chips.
The Top Five Foods Promoting Weight Loss:
Number 5: Yogurt.
Number 4: Nuts.
Number 3: Fruit.
Number 2: Whole grains.
Number 1: Vegetables.
The key take-away message: Rather than focusing on total calorie and fat intake, it may be more important to focus on the nutritional quality of the diet. Foods such as fruits, vegetables, whole grains and nuts are an excellent source of fiber, which is a key player in promoting weight loss. They also provide better nutrition quality, in that they are rich in beneficial vitamins, minerals, and heart-healthy fats. On the other hand, many of the foods that promote weight gain provide little or no vitamins and minerals and contain large amounts of fat, saturated fat, and empty calories.
Article source: http://www.eatingwell.com/nutrition_health/diet_reports_information/10_foods_that_drive_weight_gai?page=12
Do you have a hankering for something sweet, but want something healthier? Try this recipe for Carmelized Spiced Pears. It tastes great with a dollop of nonfat vanilla frozen yogurt, or even makes for an excellent addition to your morning oatmeal!
Carmelized Spiced Pears
Recipe Yield: 6 servings, 1/2 cup each
Total Cook Time: 25 minutes
- 3 ripe but firm pears (about 1 1/2 pounds), cut into 1/4-inch slices
- 1 tablespoon lemon juice
- 2 tablespoons unsalted butter
- 3 tablespoons granulated or light brown sugar
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground cloves
- Pinch of salt
- Toss pears with lemon juice in a medium bowl. Melt butter in a large deep skillet or Dutch oven over medium heat; stir in the pears. Reduce heat to medium-low, cover and cook, stirring once halfway through, for 10 minutes.
- Meanwhile combine sugar, cinnamon, ginger, cloves and salt in a small bowl. After 10 minutes, stir the sugar mixture into the pears. Increase the heat to medium and cook, stirring often, until the pears are tender and glazed, 4 to 6 minutes, depending on the type and firmness of the pears. Serve warm.
Per serving: 108 calories; 4 g fat ( 2 g sat , 1 g mono ); 10 mg cholesterol; 20 g carbohydrates; 6 g added sugars; 0 g protein; 3 g fiber; 26 mg sodium; 107 mg potassium.
Recipe Source: http://www.eatingwell.com/recipes/caramelized_spiced_pears.html
While science has yet to show that any spice cures disease, there’s compelling evidence that several may help manage some chronic conditions (though it’s always smart to talk with your doctor). And of course, seasoning your dishes with spices allows you to use less of other ingredients linked with health problems, such as salt, added sugars and sources of saturated fat. What’s not to love? Here we’ve gathered eight of the healthiest spices and herbs enjoyed around the world.
Pairs well with: Squashes; parsley; rosemary; thyme; walnuts
May help: Preserve memory, soothe sore throats.
Recipe to try: Sweet Potato & Turnip Mash with Sage Butter and More Sage Recipes
Today’s herbalists recommend sipping sage tea for upset stomachs and sore throats; one study found that spraying sore throats with a sage solution gave effective pain relief. And whoever gave the herb the wisdom-connoting “sage” moniker may have been onto something: preliminary research suggests the herb may improve some symptoms of early Alzheimer’s disease by preventing a key enzyme from destroying acetylcholine, a brain chemical involved in memory and learning. In another study, college students who took sage extracts in capsule form performed significantly better on memory tests, and their moods improved.
Pairs well with: Potatoes; citrus; honey; garlic; onions; chile peppers
May help: Enhance mental focus, fight foodborne bacteria.
Recipe to try: Rosemary Flatbread with Yellow Split Pea Spread and More Rosemary Recipes
In ancient Greece, scholars wore rosemary garlands to help them study—and one recent study found that people performed better on memory and alertness tests when mists of aromatic rosemary oil were piped into their study cubicles. Rosemary is often used in marinades for meats and poultry, and there’s scientific wisdom behind that tradition: rosmarinic acid and other antioxidant compounds in the herb fight bacteria and prevent meat from spoiling, and may even make cooked meats healthier. In March, Kansas State University researchers reported that adding rosemary extracts to ground beef helped prevent the formation of heterocyclic amines (HCAs)—cancer-causing compounds produced when meats are grilled, broiled or fried.
Pairs well with: Garlic; citrus; ingredients in curry powder, such as coriander & cumin
May help: Quell inflammation, inhibit tumors.
Recipe to try: Golden Turmeric Latkes with Applesauce and More Turmeric Recipes
In India, turmeric paste is applied to wounds to speed healing; people sip turmeric tea to relieve colds and respiratory problems. Modern medicine confirms some solid-gold health benefits as well; most are associated with curcumin, a compound in turmeric that has potent antioxidant and anti-inflammatory properties. Curcumin has been shown to help relieve pain of arthritis, injuries and dental procedures; it’s also being studied for its potential in managing heart disease, diabetes and Alzheimer’s disease.
Researcher Bharat Aggarwal is bullish on curcumin’s potential as a cancer treatment, particularly in colon, prostate and breast cancers; preliminary studies have found that curcumin can inhibit tumor cell growth and suppress enzymes that activate carcinogens.
4. Chile Pepper
Pairs well with: Ginger; chocolate; beans; beef
May help: Boost metabolism.
Recipe to try: Paprika & Red Pepper Soup with Pistachio Puree and More Chile Pepper Recipes
Chiles, which create sensations of heat, from mild to fiery, are especially prized in hot climates since, ironically, the spice helps trigger the body’s natural cooling systems. Studies show that capsaicin—a pungent compound in hot chiles—revs up the body’s metabolism and may boost fat burning, but the jury is still out on whether that translates to long-term weight loss. Recent research found that capsinoids, similar but gentler chemicals found in milder chile hybrids, have the same effects—so even tamer sweet paprika packs a healthy punch. Capsaicin may also lower risk of ulcers by boosting the ability of stomach cells to resist infection by ulcer-causing bacteria and help the heart by keeping “bad” LDL cholesterol from turning into a more lethal, artery-clogging form.
Pairs well with: Soy sauce; citrus; chile peppers; garlic
May help: Soothe an upset stomach, fight arthritis pain.
Recipe to try: Ginger-Marinated Leg of Lamb with Israeli Couscous & Kale and More Ginger Recipes
Traditionally used to relieve colds and stomach troubles, ginger is rich in inflammation-fighting compounds, such as gingerols, which some experts believe may hold promise in fighting some cancers and reducing arthritis pain. In a recent study, people who took ginger capsules daily for 11 days reported 25 percent less muscle pain when they performed exercises designed to strain their muscles (compared with a similar group taking placebo capsules). Another study found that ginger extract injections helped relieve osteoarthritis pain of the knee. And ginger’s reputation as a stomach soother seems deserved: studies show ginger extracts can help reduce nausea caused by morning sickness or following surgery or chemotherapy, though it’s less effective for motion sickness.
Pairs well with: Cloves; nutmeg; allspice; chocolate; fruit; nuts
May help: Stabilize blood sugar.
Recipe to try: Cinnamon Bread Pudding with Cranberry-Raisin Sauce and More Cinnamon Recipes
Cinnamon was prized by King Solomon and used by the ancient Greeks and Romans to boost appetite and relieve indigestion. A few studies suggest that adding cinnamon to food—up to a teaspoon a day, usually given in capsule form—might help people with type 2 diabetes better control their blood sugar, by lowering post-meal blood-sugar spikes. Other studies suggest the effects are limited at best.
Pairs well with: Shellfish, rice, tomatoes, garlic, onion
May help: Boost your mood, relieve symptoms of PMS
Recipe to try: Winter Squash Risotto and More Saffron Recipes
Saffron has long been used in traditional Persian medicine as a mood lifter, usually steeped into a medicinal tea or used to prepare rice. Research from Iran’s Roozbeh Psychiatric Hospital at Tehran University of Medical Sciences has found that saffron may help to relieve symptoms of premenstrual syndrome (PMS) and depression. In one study, 75% of women with PMS who were given saffron capsules daily reported that their PMS symptoms (such as mood swings and depression) declined by at least half, compared with only 8 percent of women who didn’t take saffron.
Pairs well with: lemon zest, mint, garlic, capers, fish, beef
May help: Prevent cancer
Recipe to try: Rustic Parsley & Orzo Soup with Walnuts
University of Missouri scientists found that this herb can actually inhibit breast cancer-cell growth, reported Holly Pevzner in the September/October 2011 issue of EatingWell Magazine. In the study, animals that were given apigenin, a compound abundant in parsley (and in celery), boosted their resistance to developing cancerous tumors. Experts recommend adding a couple pinches of minced fresh parsley to your dishes daily.
Article information taken directly from: http://www.eatingwell.com/nutrition_health/nutrition_news_information/8_of_the_worlds_healthiest_spices
When you’re stressed, certain scents and foods can actually help calm you down. Here are 7 of the best stress fighting foods and scents according to Eating Well.com:
1. Sniff an Apple: If you like the smell of green apples, embracing their aroma may help alleviate headaches, according to preliminary research. In one small study, people with chronic migraines reported some pain relief after inhaling green-apple fragrance at the start of a headache.
2. Sip on Tea: Drinking caffeinated black, green or oolong tea varieties may elicit a more alert state of mind, says a study in The Journal of Nutrition. Researchers think theanine—an amino acid present in these tea varieties—may work synergistically with caffeine to improve attention and focus. To reap the benefits, the study’s results suggest drinking five to six (8-ounce) cups of tea daily.
3. Inhale Lavender: In one 2010 study, British researchers randomly assigned 340 dental patients to one of two groups. In the first, they diffused lavender oil with a ceramic candle warmer before the start of morning and afternoon clinics. With the second group the lavender oil was replaced with water. Their findings: the group exposed to the lavender scent reported significantly lower anxiety levels. And if it works during dental appointments, who’s to say it can’t work during other stressful times?
4. Cut into a Coconut: When you’re stressed, the scent of coconut may blunt your natural “fight or flight” response, slowing your heart rate. People who breathed in coconut fragrance in a small pilot study at Columbia University saw their blood pressure recover more quickly after a challenging task. The researchers speculate that inhaling a pleasant scent enhances alertness while soothing our response to stress.
5. Pack Some Peppermint: Overwhelmed by decadent holiday spreads? A little peppermint may help you stave off the urge to overdo it. When researchers at Wheeling Jesuit University in West Virginia evaluated hunger levels of peppermint sniffers versus nonsniffers, they found that those who wafted peppermint oil under their nose every two hours rated their hunger level lower, experienced fewer cravings and ate significantly less. “While the greatest effect from peppermint comes through inhaling the scent, peppermint gum, mints and flavored water have been found to produce similar effects,” says Bryan Raudenbush, Ph.D., lead researcher and associate professor of psychology.
6. Nibble on Chocolate: Recent research shows eating dark chocolate can help reduce levels of cortisol and catecholamines (hormones associated with stress), especially for those with high anxiety. Go easy, though: chocolate is calorically dense—eating too much can pack on the pounds and that can lead to more stress.
7. Give in to Carb Cravings: Eating carbohydrates can stimulate the release of serotonin, your feel-good brain chemical. A study in the Archives of Internal Medicine found that adults on a high-carb, low-fat diet were happier over the long term than those on a low-carb diet. Opt for whole grains, such as quinoa and oatmeal, which deliver more fiber and nutrients than refined ones.
Article information taken directly from: http://www.eatingwell.com/nutrition_health/nutrition_news_information/7_stress_busters_soothing_foods_and_calming_scents?sssdmh=dm17.631122&esrc=nwewd111512_B
Abdominal cramps, bloating, indigestion, diarrhea – we’ve all been there. Did you know that there are foods that can help avoid these symptoms, and foods that can exacerbate them? Let’s take a look at some of the key players for digestive health:
1. Whole grains: whole grain sources such as whole wheat bread, brown rice, and rolled oats contain lots of fiber, which helps clean out your digestive system and keeps it running smoothly.
2. Bananas: In general, most fruits and vegetables are good for digestion. Bananas, however, are particularly good in that they do not irritate the stomach. Folks experiencing symptoms of digestion might find it particularly helpful to eat a banana in that they will help provide nourishment, without causing further stomach upset.
3. Water: Even though water is not technically a food item, it helps speed up the digestive process by moving food through the intestines.
4. Ginger: Remember when you were a kid and your mom gave you gingerale to calm an upset stomach? Well she was right! Spices like ginger, tumeric, and peppermint are great for relieving an upset stomach. Rather than drinking sugary ginerale, try sipping on ginger or peppermint tea, or even sucking on a peppermint lozenge.
5. Probiotics: Probiotic foods such as yogurt contain beneficial bacteria, which helps crowd out any bad bacteria in your digestive tract. The best probiotic foods are ones that contain live bacteria, which can be found in yogurt and kefir.
6. Prebiotics: We just learned about probiotics above, and foods that contain prebiotics actually contain a type of fiber that feeds the probiotic foods. Along with probiotics, these foods promote the growth of healthy bacteria in our digestive tracts. Examples of these foods include asparagus, onions, lentils, and whole grains.
1. Spicy foods: While they sure are tasty, spicy foods can be one of the worst things to eat when you have an upset stomach. These foods are known as gastric stimulates, which stir things up in your tummy and can cause symptoms of gastric reflux.
2. Caffeine: Coffee drinkers beware! Much like spicy foods, caffeine can also contribute to symptoms of gastric reflux.
3. Soda: During times of stomach distress, many of us have turned to soda in believing that the bubbles may help settle an angry tummy. Turns out that soda is very acidic, and acid can cause gastric reflux, just like caffeine and spicy foods.
4. High Fat Foods: Foods that contain a lot of saturated fats, like bacon and sausage, slow down the digestive process and can induce symptoms of indigestion, such as heartburn and diarrhea. One effective but unpleasant way to tell if you’re getting too much fat is to look at your stool after you’ve gone #2. If your stool floats to the top of the toilet, you may want to cut back on your intake of fatty foods.
5. Alcohol: Much like caffeine, spicy foods, and soda, alcohol can also lead to symptoms of gastric reflux. Even worse, too much alcohol can lead to stomach inflammation, which only makes matters worse.
6. Dairy: Dairy foods other than yogurt can cause bloating and abdominal discomfort, particularly in people with a lactose intolerance.
Article source: http://www.huffingtonpost.com/2012/11/29/digestion-foods-best-worst-digestive-system-gut_n_2206641.html?ir=Healthy+Living#slide=more266405
Most of us know the basics about healthier menu options – choose grilled entrees instead of fried, request sauces and dressings on the side, and always pay attention to portion sizes. Even in our attempt to control our calorie intake by choosing lighter dishes, restaurants still find a way to sneak more calories into our “healthy” picks. Maridel Reyes with Health magazine shares a few helpful restaurant tips to keep in mind:
1. Go easy on the olive oil. We know that olive oil is a heart-healthy fat, but it is still a fat. By dunking two pieces of bread into olive oil as you read through the menu could have you consuming about 380 calories – almost as many calories as most of us should have in an entire meal! Suggestion: Add balsamic vinegar to cut the fat and amp up the flavor. Try drizzling the mixture onto your bread with a fork instead of dunking.
2. Small plates can pack lots of calories. With the recent popularity of tappas restaurants, Americans have enjoyed ordering several small dishes instead of one main meal. However, certain favorites such as patatas bravas (fried potatoes with spicy mayonnaise) can cost you as much as 640 calories in one small plate! Suggestion: Look for dishes that are grilled instead of fried, and balance out your protein-heavy dishes with plates that feature veggies as the main ingredient.
3. Chef’s love to secretly boost the flavor by adding more fat. Chef’s have one main goal – to make your food taste good. The best way of accomplishing this task? Add more fat and salt. Suggestion: Ask away! Even if the description of the menu item seems pretty straight forward, it doesn’t hurt to ask the server if the recipe contains any cream or butter.
4. Keep your veggies plain. Steamed vegetables seem like an obvious healthy choice, but chefs often decide to finish them in the saute pan…with butter. Another craze with salads and veggies has been to give ‘em a quick toss with bacon drippings, which might not be mentioned on the menu. Suggestion: Order your veggies “dry.” It lets the chef know that you don’t mess around when it comes to your veggies.
5. Looks can be deceiving. Putting a hefty mound of food on an over-sized plate is a sneaky way to trick your mind into thinking you’ve eaten a much smaller quantity. Suggestion: Pay attention to the portion sizes. Reyes suggests that a protein source should be about the size of your smart phone, and a serving of carbs should be about the size of your fist.
6. When it comes to calories – go for the red meat. We’ve all heard the warnings that consuming too much steak can do a number on our hearts, but not all steaks are equal. Lean cuts such as fillet and sirloin are often served in 5 oz portions, which can help save you some calories if you choose these over the typical 8 oz serving of salmon. Suggestion: Check if the steak is served with a high-fat sauce, if so, ask for some grilled lemon instead to boost the flavor.
7. Be wary of salads. It’s pretty obvious that Caesar and Cobb salads contain a lot of calories, but other salads can be sneaky too! For example, a mixed greens salad containing goat cheese, sliced pears, and candied walnuts can pack about 500 calories. Suggestion: Create your own salad. Ask your server if you can swap out some of the calorie-dense ingredients with lighter ones.
Article source: http://www.health.com/health/gallery/0,,20646732,00.html
Do you find yourself pressed for time to put together a tasty, low-calorie dinner? Try this fantastic recipe with a healthier spin on traditional quesadillas. The best part? It only takes about 20 minutes to prepare!
Turkey and Balsamic Onion Quesadillas
Recipe yield: 4 servings
Prep time: 15 minutes
Total cooking time: 20 minutes
-1 small red onion, thinly sliced
-1/4 cup balsamic vinegar
-4 (10-inch) whole wheat tortillas
-1 cup sharp cheddar cheese, shredded
-8 slices deli turkey (approximately 8 ounces total)
1. Combine onion and vinegar in a bowl and let marinade for about 5 minutes. Drain, reserve vinegar for another use such as salad dressing
2. Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes.
3. Flip and cook until the second side is golden, 1 to 2 minutes more. Transfer to a plate and cover to keep warm. Make 3 more quesadillas with the remaining ingredients.
Per serving: 328 calories; 12 g fat ( 6 g sat , 0 g mono ); 56 mg cholesterol; 30 g carbohydrates; 24 g protein; 2 g fiber; 871 mg sodium; 33 mg potassium.
Recipe Source: http://www.eatingwell.com/recipes/turkey_balsamic_onion_quesadillas.html