Dr. Ann Kulze

It’s September, and you know what that means – adjusting to new schedules, picking up kids from soccer practice, and helping with homework.  Getting the family together for dinner can be a challenge during back-to-school time, but preparing and eating meals together is one of the most powerful avenues available to improve our collective health and well-being. Due to recent studies that show that family meals improve the health and well-being of parents and their children, this fading tradition is now on the upswing.  Eat Right for Life: Cookbook Companion, the new hands-on component of Eat Right for Life, is my way to celebrate this positive development!

In Eat Right for Life: Cookbook Companion, I share with you my favorite recipes from 20 years of family meal experience, including all the best tips, tricks, and strategies I have picked up along the way. This book will shatter the myth that cooking tasty and nutritious meals is a difficult feat. Think of this recipe collection as your step-by-step roadmap to healthy eating and an inspirational tool for maintaining optimal nutrition. All you need is a sharp chopping knife, colander, large and medium sized pots, large skillet, can opener, and a little motivation! And for every copy of Eat Right for Life: Cookbook Companion sold, I will donate $1.00 to the Prevent Cancer Foundation.

Here’s a healthy and delicious meal from Eat Right for Life: Cookbook Companion that the whole family can enjoy after a busy day!

Black Bean and Cheese Quesadillas with Broccoli Coleslaw

Black beans are a staple in my cupboard because I know they are cheap, convenient, versatile, tasty, and exploding with nutritional pop. Black beans house the highest concentration of antioxidant phytochemicals among all beans, which makes them a superstar in my kitchen – and soon in yours! With the addition of some sautéed veggies and a bit of cheese layered over a whole wheat tortilla, these quesadillas qualify as a 100% healthy (and delicious) “fast food!”

Ingredients & Directions

Quesadillas

1 medium yellow onion, chopped

1 green bell pepper, chopped

1 red or yellow bell pepper, chopped

2 tbsp extra virgin olive oil

2 cloves fresh garlic, minced

1 container reduced-fat sour cream

1 (8-oz) package shredded part-skim mozzarella cheese

2 (15-oz) cans black beans, rinsed

1 package whole wheat tortillas

1 tsp cumin

Fresh salsa

½ bunch cilantro, chopped

Pan spray

In sauce pan, sauté onions and bell peppers in extra virgin olive oil until soft. Add black beans, garlic, cumin, and cilantro, and stir until thoroughly heated. Coat one side of each tortilla with pan spray. Place tortillas coated side down in a skillet over medium heat. Layer bean mixture and then cheese on uncoated side. Top with another tortilla, coated side up. Continue cooking the tortillas in the skillet over medium heat, turning until both sides are lightly brown and toasted. Slice each quesadilla into four pieces and top with sour cream and fresh salsa.

Broccoli Coleslaw

2 (12-oz) packages broccoli coleslaw

4 tbsp seasoned rice wine vinegar

3 tbsp Hellman’s® canola or olive oil mayonnaise

2 tbsp extra virgin olive oil

1 heaping tbsp Dijon mustard

Put broccoli slaw in shallow bowl. Whisk the vinegar, extra virgin olive oil, mayonnaise, Dijon mustard, pour over slaw and toss.

Visit www.preventcancer.org to find out other ways to donate and how you can reduce your cancer risk.

Editor’s Note: Ann G. Kulze, M.D. is a noted nutrition and wellness expert, physician and member of the Prevent Cancer Foundation’s board of directors.