With 25 years of industry experience, Dale is a firm believer in keeping nutritional advice to the professionals. Also known as 'The Medicinal Chef', Dale has made regular TV appearances and has written 14 books...

These are a great option for those days when you could eat a horse and chase the jockey. They are seriously filling and packed with B vitamins to boot! Quesadillas are usually made in a frying pan, but I prefer them cooked in the oven; they just get a little crisper.

Spinach & mixed bean quesadillas

Prep: 5 min
Cook: 10 min
Serves: 2

2 handfuls baby spinach
2tsp olive oil
400g tin of mixed beans in water, drained and rinsed
¼tsp ground cumin
2 small wholemeal tortilla wraps
30g reduced-fat Cheddar cheese, grated

1 Preheat the oven to 200°C/fan 180°C/gas 6.
2 Quickly sauté the spinach in the olive oil, just long enough for it to wilt. Add the beans, mix well, then partially mash or smash the mixture with the back of a fork. Add the cumin.
3 Spread the bean mixture on to one of the tortillas. Sprinkle over the cheese and place the other tortilla on top. Place on a baking sheet and bake at the top of the oven for about 8 min – just long enough for the cheese to melt and the tortillas to begin to get crispy. Cut into triangles and serve.

Per serving:
39.9g protein
21.8g fat
7.1g saturates
69.1g carbs
4.4g sugar
18.6g fibre
2.1g salt
462mg calcium
8.5mg iron

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This recipe is in Dale Pinnock’s book Anxiety & Depression: Eat your Way to Better Health (Quadrille, £14.99), out now.