Loaded "Quesadilla" ~ gluten-free, dairy-free, corn-free, vegan

Breakfast has been a challenge for me since I found out about my body's negative reactions to gluten, dairy and eggs. I am so excited about this quesadilla which is a fantastic option for any meal of the day! I make the filling in a big batch ahead of time and then make the quesadilla when I'm ready to eat it.

Filling:
1/4 of a medium sweet onion, finely chopped
1 small/medium sweet potato, cut into small cubes
1/2 package of tofu, cut into small cubes (I like superfirm)***
4 Tbs diced green chiles
1/4 tsp cumin
1/4 tsp coriander
salt 
pepper
1 brown rice tortilla (I use Food For Life)
1/4 cup cheddar Daiya shreds

***If you are avoiding soy or if you don't like tofu, I tried it with lentils instead and it is also delicious!


Instructions:
Drain the green chiles. In a bowl, sprinkle the cumin and coriander over the tofu. Mix thoroughly so that the tofu is evenly coated and then let it sit while you cook the onions and sweet potatoes. Over medium heat, cook the onions and sweet potatoes for about 10 minutes. I have a fantastic non-stick Scanpan so I didn't have to use any oil. If I did, I'd probably use a small amount of coconut oil. Add the tofu and the green chiles to the pan and cook for another 10 minutes. Add a few shakes of salt and pepper to taste (I also added a few more shakes of cumin and coriander at the end).
Set the filling aside. Wipe out your pan or grab a new one and place the brown rice tortilla in it on medium heat (again, I didn't use any oil but you could spray a little olive oil on the tortilla before you put it in). Sprinkle the Daiya shreds on the tortilla and cook until the cheese starts to melt. Add the filling and cook until the tortilla gets a little brown on the bottom. If I'm taking the filling out of the fridge I heat it in the microwave for about 30 seconds. Fold the tortilla over, put it on a plate, and enjoy! You have a meal that is satisfying, delicious, and packed with complex carbohydrates, healthy protein, fiber and loaded with nutrients from the chiles, onions and sweet potatoes. My son likes to have a side of raw avocado with it which is a great way to add some healthy fats and more nutrients.

If you're interested in buying a Scanpan for yourself, here's an Amazon link. You will pay the same price through this link but I will get a small affiliate fee to help maintain this blog. Thanks for your support!

I'm sure there are a ton of ways to play around with the filling. If you try anything and love it, please share!

To Make Big Changes, You Sometimes Have To Make BIG CHANGES, Part 1

I generally recommend baby steps to achieve lasting behavior change. Research shows that if we try to bite off too much at one time, we are probably setting ourselves up for failure. Most people prefer little changes because it's a more comfortable process. But sometimes, tweaking our current behavior isn't enough. Sometimes, our behaviors are so disconnected from what they need to be, that we have to make big changes. To make big changes, you must first identify the challenges you face and then be open to experiencing difficult emotions like fear and sorrow.

I am currently leading a weight-loss group and we've hit on what I believe to be very common challenges in reaching, and maintaining, a healthy weight. One that comes up most frequently is that socializing tends to revolve around food. For some people, eating out and going to parties is a weekly, if not daily, event. Common sense would say that you should make small changes, like asking the server not to bring bread or ordering grilled chicken and steamed vegetables. For some of us, that is unrealistic in the long run. We may do it a few times, but then we run into the issue of willpower (which ultimately fatigues). If you don't think you'd be able to stay away from the food and the drinks that you know are going to throw you off of your eating plan, you may need to skip the actual events for a time. You might have to completely change the way you socialize or even change WHO you're socializing with. For some of us, food can be like alcohol or drugs are to an addict. When people go through rehab or a 12-step program, they usually have to stop hanging out with their old friends and stop going to their old hang-outs. You obviously can't avoid food entirely, but you can avoid the situations that prevent your new behaviors from taking hold. However long it takes, making that big change will give you some space to breathe, think, plan, and grow some confidence in your ability to handle those situations in the future. Self-efficacy is a powerful force ~ once you give yourself a chance to build it up.

This process will probably be uncomfortable. You might feel sad to miss the social events (Is FOMO holding you back?). You might be worried that your friends are going to be upset with you. You might miss the feeling you get at a party when you're letting loose and just enjoying yourself. Whatever the pain is that comes along with making this change, you have to ask yourself: Which pain would I rather have~ the pain of change, or the pain of my life staying the same?

Change can be scary and difficult, but if it will transform your life, isn't it worth it?

 

Next post will deal with the process of being vulnerable and asking for support in our efforts to change.