|2010 California Dept of Public Health|
1 whole wheat tortilla
1 banana, peeled
2 TBS peanut butter
2 TBS jelly/jam/preserves
Simply spread the peanut butter and jelly on the flat tortilla, lay the banana at one end, and roll it up.
It may look like kids' food, but I would eat this for lunch every day. It's so yummy!
*Here comes my rant in defense of whole grains: When grains grow in the field, they contain a fiber-rich bran, a heart healthy germ, and a starchy endosperm. Whole grains keep all three parts, while enriched/refined grains (white bread, white rice, etc.) only have the starchy endosperm. I think it's better for food to be closer to its natural state, rather than processed and refined.
Whole grains are great for heart health, digestive health, reduced risk of chronic diseases, weight management, and contain a slew of nutrients such as iron, selenium, magnesium, and several B vitamins. White bread is mostly empty carbs and sugars. Some people think white breads taste better, but I disagree. Besides, that's not a very good excuse to skip out on the irreplaceable benefits of whole grains. We love whole wheat pasta and brown and wild rice. I think the flavors are much more delicious and hearty, plus whole grains help you feel full longer. Read more about the importance of eating whole grains here.
One more thing: breads at the store that say "100% Wheat" are not whole grains, even if the bread looks brown (it has been dyed). It just means that wheat was the only grain used to make the bread. The label must say whole wheat. And multi-grain breads may or may not be whole grains; you just have to check the ingredients.
I told you I was going to rant!