Eating leafy greens can do wonders for muscle strength, according to new research from Edith Cowan University. The study, which published in the Journal of Nutrition on March 24, found that regularly eating nitrate-rich leafy greens, like spinach and kale, can boost muscle function, which in turn may help prevent falls and fractures.
If you are looking at ways to sneak more spinach into your family’s diet, these quesadillas will do the trick. Not only are they a tasty and nutritious addition to an old favorite, but you may also never want to go back to plain quesadillas again. Here’s how to make them:
Ingredients
3 ounces fresh baby spinach (about 4 cups)
4 green onions, chopped
1 small tomato, chopped
2 tablespoons lemon juice
1 teaspoon ground cumin
1/4 teaspoon garlic powder
1 cup shredded reduced-fat Monterey Jack cheese or Mexican cheese blend
1/4 cup reduced-fat ricotta cheese
6 flour tortillas (6 inches)
Reduced-fat sour cream, optional
Directions
In a large nonstick skillet, cook and stir first 6 ingredients until spinach is wilted. Remove from heat; stir in cheeses.
Top half of each tortilla with spinach mixture; fold other half over filling. Place on a griddle coated with cooking spray; cook over medium heat until golden brown, 1-2 minutes per side. Cut quesadillas in half; if desired, serve with sour cream.

• Tags:
• Food & Nutrition