A Colorful Dinner in 30 minutes

Oh boy! This winter has been busy! With the snow, our classes, and our work, we have been enjoying our time here at KidSpirit. We have created some amazing and zesty recipes in our Benny’s Family Kitchen Program this term. Our favorite protein-rich black bean quesadillas were a hit. In these delicious, easy-to-make quesadillas, we included Pico-de-Gallo and a Monterey jack cheese to increase the flavor.  These quesadillas are full of fiber, calcium and vitamin C. TIP:  These can been cooked anyway you like! The microwave is a great option for children.  Here is our recipe:                     

Black Bean Quesadillas

Yield:  4 Quesadillas       Serves: 4                Serving Size: 1   

Prep Time: 10 min            Cook Time: 15 min eachblack bean quesadilla


  • ¾  Pico de Gallo ( Roma tomatoes, onions, lime juice, diced and mixed)
  • 1 can  low sodium Black Beans, drained
  • 1/2c shredded Colby jack cheese
  • 2 TBS finely chopped cilantro
  • 4 8” whole wheat flour tortillas * or Corn
  • ½ teaspoon olive oil


  1. Prepare Pico de Gallo
  2.  Mix drained beans, cilantro, cheese, and Pico in a large bowl
  3. Divide black bean mixture evenly over half of the tortilla
  4. Heat large griddle or skillet over medium heat,  brush with oil
  5. Cook carefully, flipping once, unit golden brown.
  6. Cut into wedges and serve

An easy to make, nutritious side dish is seasoned kale chips. These crunchy, green chips are an excellent source of iron and vitamin A, which are vital nutrients for developing children. TIP: Cook these in the microwave! They will have a crisp, light texture.  Toss in olive oil and season however you would like. Salt and parmesan cheese are some of our favorites. Make sure to tear the leaves away from the stem before you pop them in the microwave.

And last, a colorful fruit bowl, drizzled in a lime and orange juice will make this meal complete.  This is a simple, fun way to increase your fruit consumption because you can sample the fruit as you cut.  Also, it is a great activity to do as a family or in a group.  TIP: Try to us fruit in season, which will have great taste and be lower in cost. You can find what fruits are in season here: