Black beans (canned, drained): 80g (1/3 cup), Shrimp (peeled and deveined): 100g (3.5 oz), Whole wheat tortillas: 60g (2 small/1big), Bell pepper (green): 50g (1/2 cup, diced), Onion: 30g (1/4 cup, diced), Garlic: 3g (1 clove, minced), Mozzarella cheese (reduced-fat): 15g (1 tbsp, shredded), Cumin: 1g (1/4 tsp), Lime juice: 5ml (1 tsp), Olive oil: 5ml (1 tsp), Salsa: 30g (2 tbsp), Avocado: 30g (1/4 medium, diced), Cilantro (fresh): 5g (1 tbsp, chopped), Salt and Black pepper: to taste
1. Heat 5ml olive oil in a skillet over medium heat. 2. Add 30g diced onion and cook until translucent, about 3 minutes. 3. Add 3g minced garlic and cook for 30 seconds. 4. Add 50g diced bell pepper and cook for 3 minutes. 5. Season 100g shrimp with salt and black pepper. Add to the skillet and cook until pink and opaque, about 2-3 minutes per side. Remove and roughly chop. 6. In a bowl, mash 80g black beans slightly. Add 1g cumin, and 5ml lime juice. Stir to combine. 7. Spread the bean mixture on one half of each tortilla. 8. Top with the vegetable and shrimp mixture, 15g shredded mozzarella cheese. 9. Fold the tortillas in half to create half-moon shapes. 10. Wipe the skillet clean and heat over medium heat. 11. Cook the quesadillas for 1-2 minutes per side until golden and crispy, and the cheese is melted. 12. Serve with 30g salsa, 30g diced avocado, and 5g chopped cilantro.
This Black Bean and Shrimp Quesadilla is thoughtfully balanced to support menopausal health with a fusion of lean protein, fibre, and vibrant produce. Shrimp offers a lean source of protein and essential minerals like selenium and zinc, which play a role in immune function and skin health. Black beans add plant-based protein and fibre, supporting digestive comfort and helping to maintain steady energy levels. Whole wheat tortillas provide complex carbohydrates and B vitamins, which are important for energy metabolism and nervous system support. Bell pepper and onion bring a burst of antioxidants, including vitamin C, which aids in collagen production and supports immune resilience. Garlic and cumin enhance flavour and offer anti-inflammatory and heart-protective benefits. A touch of reduced-fat mozzarella cheese supplies calcium for bone strength, while avocado adds heart-healthy monounsaturated fats and potassium, which may help with blood pressure regulation. Salsa and lime juice brighten the dish with vitamin C and refreshing acidity, and fresh cilantro contributes phytonutrients and a burst of flavour. Altogether, this colourful quesadilla supports bone health, digestive wellness, and stable energy, making it a delicious and nourishing option for women during menopause.
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