Welcome to Teri's Food Therapy, a unique blog here for you to explore. Teri's F.T. blog is mainly Caribbean style food. Cooking has added such value to my life, and I love having the opportunity to share my passions and thoughts with my loyal readers. Read on, and enjoy.

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  • Terissa Skinner-Ballantyne

Beef & Mushroom Quesadillas

Updated: Jan 30, 2021

I'll start off by saying I respect traditions, I really do, especially when it comes to food. However, that being said, I also enjoy little twists. Somedays the challenge comes from my diet restrictions due to allergies and food sensitivities or a particular ingredient may be difficult to locate or I simply want a certain end result from a dish. I always ensure I put the disclaimer saying (my version of). Which brings me to my Quesadilla. I recently made vegan cheddar and vegan cream cheese so I've been experimenting with recipes to see how well they'd pair with the foods I enjoy. Boy oh boy was this Quesadilla right on the money. I began by making a cheese sauce as opposed to melting the cheese in the tortilla as is usually done, so again let me stress this is my version that I'm sharing with you. Enjoy.


Beef steak sliced thinly

10 small Flour Tortillas (or 5 large Tortillas)

1 large Sweet/Bell Pepper sliced

1 med Onion Sliced

3 medium Portabella Mushrooms sliced

3 Garlic cloves finely chopped

2 Tomatoes diced

2 tbsp. Olive Oil

1/2 tsp Garlic Powder

1/2 tsp Onion Powder

1 tsp Paprika

1/2 tsp Cayenne Pepper

1 tsp dried Oregano

1/2 tsp Cumin Powder

1/4 tsp Black Pepper

1 tsp Salt or to taste.

(I mentioned using a vegan Cheese Sauce as opposed to the regular cheese)

1 cup Vegan Cream Cheese

1 cup Vegan Cheddar cheese

1/2 cup Coconut or any plant based milk

1/2 cup Nutritional Yeast

1/2 tsp Red Pepper Flakes

Salt and Black Pepper to taste.

(If you wish to use regular Cheese.)

1 1/2 cup grated Cheddar Cheese

1 1/2 cup grated Pepper Jack Cheese

(Plz feel free to use whatever cheese you wish)


●Make your Vegan Cheese Sauce by adding milk and cheese to a hot sauce pan and stirring till melted add seasonings and once well incorporated and thick remove from heat and set aside.

●Season beef with garlic powder, onion powder, cayenne pepper, ground cumin, black pepper, paprika, oregano and salt and mix well.

●Add olive oil to a medium sized skillet on medium heat and once your oil is hot sauté beef until it is no longer pink.

●To your skillet add minced garlic, onion and bell pepper, sliced mushrooms and mix well allowing to cook for 1-2 mins or until onions are a bit translucent.

(Feel free to add a bit of water of your beef begins to stick to skillet)

●Remove from heat and using another large to medium sized skillet depending on the size of your tortillas set it on high heat and spray it lightly with oil.

●Once skillet is hot place one tortilla on skillet and toast on both sides, tortilla will begin puffing up slightly. Remove from skillet and spread generously with cheese sauce.

●Top with beef and veges and some of the diced tomatoes.

●Place another tortilla on skillet and toast and place on top of the other.

●Slice into quarters and serve hot.

If you're using the shredded cheese rather than the cheese sauce.

●Place 2 tortillas on skillet toast

●Flip one toasted tortilla and add cheese and beef with vege and tomatoes and top with other toasted tortilla.

●Flip several times allowing cheese to melt and then slice into quarters and serve.

Thanks for joining me for another session of Food Therapy. See you soon❤

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