Cheesy Bean & Kale Quesadillas: healthy but yummy!

Here’s a glimpse of one of the delicious recipes in Theresa Nicassio’s book YUM: plant-based recipes for a gluten-free dietBut before we look at the actual recipe, Theresa Nicassio tells us the principles behind YUM’s recipe book?

Written by Theresa Nicassio

YUM Living general principles

1. inclusion and community: Because YUM is about inclusivity, acceptance and love, anyone and everyone can be a part of the YUM Living community, regardless of what food you do or don’t eat:

» vegan (or not)

» gluten-free (or not)

» refined sugar-free (or not)

» junk food (or not)

» raw (or not)

2. no perfectionism: Because it separates us from ourselves, others and the natural way of the world, perfectionism is not embraced as part of YUM Living.

3. no “shoulds”: Expectations and judgement are not welcome, because they rob us of the experience of gratitude and joy.

4. real food can be delicious: YUM rejects the belief that food needs to be unhealthy or difficult to make in order to be delicious.

5. personal power is celebrated: YUM is about celebrating our personal power, creativity and uniqueness, leaving no room for self-flagellation, victimhood, guilt or shame.

6. plant-based food is life-giving and beautiful: YUM Living is about increasing our plant-based food intake because we want to, knowing that our bodies like it and because it feels good to do something meaningful in the service of other beings and the planet itself.

7. live outside the box (if that’s where you feel at home): YUM Living is about unabashedly living freely and fully as the quirky being that you are. You can hug trees, sing with the birds, talk with the squirrels or do whatever your spirit moves you to do—all in celebration of the privilege of living.

8. F U N: Having fun is a core reward of YUM Living in and out of the kitchen. Go ahead: drink of the sweetness that touches your life. Life is here to be lived, so eat, love and live it fully—every delicious step of the way!

Theresa’s comment about Cheesy Bean & Kale Quesadillas

We love beans with the fresh kale and other garden vegetables in this easy, cheesy, raw–infused family favourite. Serves 1.

What you need to make Cheesy Bean & Kale Quesadillas

1 gluten–free flour tortilla

1⁄4–1⁄2 cup Daiya cheese (wedge or shredded) or favourite vegan cheese

3 tbsp mixed beans (black, refried and/or pinto)

1 cup de-stemmed kale, torn into pieces

Optional ingredients

cilantro, basil, arugula, peppers (hot and/or sweet), tomatoes, avocado and/or scallions

How to make Cheesy Bean & Kale Quesadillas

Place the tortilla flat in a large dry skillet over medium heat, then sprinkle the cheese over the whole tortilla, followed by a strip of beans evenly distributed along the middle. Generously spread the kale over the whole surface. Cover the skillet to allow the cheese to melt and to warm the beans. Once the cheese has melted, lay any of the optional additions on top along the middle of the tortilla. (If you choose to add avocados, do so only at the last moment.) With a pancake turner, fold the tortilla with fillings in half and carefully transfer it from the skillet to a plate and serve immediately.

Enjoy and if you make this recipe we would like to hear from you!

Dr. Theresa Nicassio is a registered psychologist (1541) & author of YUM: plant-based recipes for a gluten-free diet (available now from and on Amazon) — a delicious and sensually delightful gluten- and sugar-free vegan-friendly cookbook that is heart-healthy, anti-cancer & mostly diabetic-friendly.