Goat Cheese, Caramelized Onion and Spinach Quesadilla

Goat Cheese, Caramelized Onion and Spinach Quesadilla

  • Carb Grams Per Serving: 38
Goat Cheese, Caramelized Onion and Spinach Quesadilla
  • 1 tablespoon olive oil
  • 2 cups thinly sliced onion
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 9 ounces baby spinach
  • 4 8 – inches whole-wheat flour tortillas
  • 4 ounces semisoft goat cheese
  • 2 medium tomatoes, thinly sliced


  1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, sugar and salt; cook, stirring occasionally, until onion is dark golden brown. Remove from pan. Add the spinach and 1 tablespoon water to the skillet; cook 2 minutes, or until spinach is just wilted. Remove from skillet and turn off heat. Spread a quarter of the goat cheese on each tortilla and top with spinach, tomato and onion; fold closed and press lightly. Heat the skillet and place two folded quesadillas in it; cook two minutes per side, or until golden brown and lightly crisp. Repeat.

Nutrition Information

PER SERVING: 337 cal., 15 g total fat (6 g sat. fat), 38 g carb. (7 g fiber), 13 g pro.

Financial Wellness: The Extra $20 in your Account



dollar billThe average tank of gasoline for your car is $1 less than it was even six months ago. For a car with a 20 gallon gas tank, this is a $20 savings per fill up. We do not know when the pump prices will increase or decrease, so the extra money is likely temporary savings.


So, what are you doing with the extra $20?

  • Possibly, consider saving it, or putting it in a child’s college savings account.
  • Create or add to a rainy day fund.
  • Put it toward paying off debt, or spend cash at the holiday season rather than adding charges to a credit card bill.
  • Consider trying a super food with the savings.
  • Maybe purchase new walking/running shoes, yoga mat, or a balance ball.

Consider this,if someone makes $10 per hour who is filling up his/her car each week, this is 2 hours of work they have to increase their financial wellbeing.

Older Runners Walk Like People Decades Younger


In case you were looking for another reason to continue–or take up–running in your golden years, new research published in PLoS ONE found that seniors who run several times a week expend the same amount of energy, or have the same “economy” when walking as a typical person in their 20s. Meanwhile, seniors who walk, as opposed to run, for exercise have the walking economy of a typical sedentary middle-aged adult.

“The bottom line is that running keeps you younger, at least in terms of energy efficiency,” said study co-author Rodger Kram via a news release.

The study’s participants, 15 males and 15 females, had an average age of 69 and regularly walked or ran for 30 minutes at least three times per week. Researchers measured participants’ oxygen consumption and carbon dioxide production while they walked on a force-measuring treadmill at 1.6, 2.8, and 3.9 miles per hour.

They found that the seniors who walked for exercise expend 22 percent more energy walking than the typical person in their 20s, and their senior counterparts who run.

“It’s been known for a long time that as people age their maximum aerobic capacity, or ‘horsepower,’ declines, and that is true for runners as well,” said the study’s lead author, Justus Ortega. “What’s new here is we found that old runners maintain their fuel economy.”

Maintenance of walking economy throughout the aging process is important, researchers said, because impaired walking ability is a key predictor of life expectancy among older adults.

The researchers noted that, while there are many benefits to walking for exercise, including a lowered risk of developing heart disease, diabetes, depression, and weight gain, walking for exercise does little to improve walking economy.

“It was surprising to find that older adults who regularly run for exercise are better walkers than older adults who regularly walk for exercise,” said study co-author Owen Beck. “The take-home message of the study is that consistently running for exercise seems to slow down the aging process and allows older individuals to move more easily, improving their independence and quality of life.”