Southwest Veggie Quesadillas

Serving size: 4
Total time: 25 mins
Calories: 481

  • 4 Medium whole or organic Flour Tortillas
  • ½ Organic butternut squash
  • 2 Organic Avocados
  • 1/2 Cup Organic (cooked)Black Beans Rinsed and Drained
  • 1/4 Cup (cooked) Organic white corn Rinsed and Drained
  • 1 whole Organic white onion diced
  • 1 Organic mini green bell pepper (or ½ organic green bell pepper)
  • 1 Organic mini red bell pepper (or ½ organic red bell pepper)
  • 1 Organic mini orange bell pepper (or ½ organic orange bell pepper)
  • 1 Tsp Organic Jalapeno or Serrano Diced-Optional
  • 1 Tbsp Easy Homemade Taco Seasoning(see bottom for instructions) Or Store Bought Organic Mix Packer
  • 1 Cup Cheddar or Pepper Jack Cheese
  • 1 Tbsp Butter or Avocado oil For Pan Frying
  • 2 Tsp Olive Oil Divided
For Taco Seasoning
  • 1 1/2 Tsp Organic Chili Powder
  • 2 Tsp Organic Paprika
  • 1/2 Tsp Organic Dried Oregano
  • 1/2 Tsp Organic Red Pepper Flakes or 1 Tsp for Spicy Mix
  • 1 Tsp Organic Garlic Powder
  • 1 Tsp Organic Onion Powder
  • 1/2 Tsp Organic Cumin
  • 1 Pinch Organic Cinnamon
  • 1/4 Tsp Organic Sea Salt Or Himalayan salt (1/8 Tsp for Low Sodium)
  • 1/2 Tsp Organic Fresh Ground Black Pepper
Cooking Steps:

Prepare Filling

  1. Use a fork to poke several holes into the butternut squash and drizzle with 1 tsp olive oil. You can also sprinkle with a small amount of salt and pepper. Wrap the butternut squash in paper towels and microwave for 8 minutes or until very tender.
  2. Dice jalapeno, onions and peppers removing the ribs and seeds. Add onions, diced peppers and jalapeno (if using) to a large pan and cook until tender, about 5-7 minutes. Then add black beans, corn and taco seasoning and stir to combine cooking another 3 minutes. Pour into a bowl and set aside.

Assemble the Quesadilla

  1. Lightly spread butter or oil over one side of the tortilla. On the other side spread about 3 tbsp of sweet potato over the tortilla. Next mash half of an avocado over the butternut squash.
  2. Add about 1/4 cup of the veggie/bean filling over the top of the avocado. Finally sprinkle a generous amount of cheese over top.
  3. Place the butter side of the tortilla down on the warm pan and cook over medium heat until tortilla is browned and cheese is melted. Carefully fold tortilla in half on to itself using the spatula. Repeat until all tortillas are filled and cooked. Slice to your liking and serve warm.

Instructions for taco seasoning: calories: 55

  1. Combine all ingredients in a small bowl and stir together until combined. Use immediately for a recipe, or store in an airtight container at room temperature for up to one year.

Recipe note from the recipe creator, Monique Muhammad:

“I believe it will provide the proper nourishment to those who not only have head and neck cancer but survivors as well. This is my go-to recipe when I can’t keep anything down due to my sickle cell disease.

I’m an advocate for current and past patient, my grandmother. She has thyroid cancer and I know of her strides and struggles.”

If you are interested in sharing your recipes with head and neck cancer patients and survivors, please email us at or fill the online form here.

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Kristi believes dentists can be a resource for early detection by conducting a thorough mouth, jaw, and throat examination upon every visit. “While the dentists couldn’t have prevented cancer, they possibly could have been a great resource for early detection. This could have saved my husband from going through such grueling treatments.”Kristi Mason
Caregiver to Husband, Stage III Throat Cancer Patient

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