Back-to-school means back to juggling a full family schedule. But it does not have to mean relying on a diet of fast food or convenience meals sandwiched into the brief period between classes and extra- curricular activities.

Proper nutrition is crucial to helping kids maintain their health and succeed in life. But because so many children are picky eaters – and often addicted to sweets and other junk foods – parents must consciously set a good example and teach their youngsters about the importance of eating properly. This is not as difficult as you may think. Here is one quick, easy meal that can be prepared ahead of time and heated up in the oven before serving. Your kids will love it – they may even want to help you make it! Vegetable Quesadillas


  • 1 small zucchini, sliced
  • 1 small yellow squash, sliced
  • 1 small yellow onion, halved and sliced thin
  • 1 clove garlic, diced
  • 1 red pepper, seeded and sliced
  • 1 small portabello mushroom, diced
  • 1 small tomato, diced
  • 1/2 tsp dried oregano
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • 6-pack of whole-wheat tortillas
  • 1 cup shredded pepper-jack cheese, medium cheddar or other firm cheese
Heat most of the olive oil in a non-stick pan. Add the veggies, oregano, salt and pepper and cook over med-ium heat until all the vegetables are cooked (about 15 min.).
Grease another non-stick skillet with the remaining oil, put it on a burner at medium heat, and place one flour tortilla in the middle of the pan. Spread some of the vegetable mixture over the tortilla, sprinkle gener-ously with cheese, and top with another tortilla. Press down with a spatula, turn the quesadilla over and heat the other side until cheese melts and the tortillas are barely beginning to brown. Slice into sections like a pizza, and serve with plain yogurt and fresh salsa (see next recipe for salsa).


Fresh Tomato and Pineapple Salsa

  • 3 med. tomatoes, seeded and chopped (about 3 cups)
  • 1/4 cup sliced green onions
  • 1/2 cup chopped red onion
  • 1/2 cup chopped red pepper
  • 1/2 cup chopped ripe pineapple
  • 3 tbsp lime juice
  • 2 tbsp finely chopped fresh cilantro
  • 1 tbsp finely chopped jalapeno pepper
  • 1 tbsp finely chopped garlic (about 3 cloves)
  • 1/2 tsp salt
  • 1/2 tsp fresh ground pepper
Mix all ingredients together in a bowl and season to taste.