Banana Wrap + A Plug for Whole Grains

This recipe is so simple, I'm kind of amazed I never thought of it myself. The combination of flavors is classic (bananas and peanut butter!), and this is a great meal for little kids. It is just right for little hands to hold. For Kimball, I make the wrap then slice it. He loves it. Plus, you get a serving each of fruit, protein, and whole grains all in one! Be sure to use whole wheat* tortillas. The flavor is much heartier.

2010 California Dept of Public Health

Banana Wrap

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!

Chocolate-Peanut Butter Smoothie

This chocolate-peanut butter smoothie doesn't have to be dessert; it can be a quick and energizing breakfast as well. I made it in no time flat tonight, and it was delicious! Despite sounding rich and fattening, it is more nutritious than not, especially if you follow the directions to use unsweetened cocoa powder and low-fat or nonfat yogurt. Our peanut butter does not have any added sugars, so that is an added bonus: protein and flavor with less sugar. Yogurt has active cultures that keep the intestinal tract healthy, and the calcium can help maintain a trim waistline. Despite what our skinny culture tells us, everyone needs fats, and these ingredients provide some healthy fats.

Ripe banana, 1

Milk, 1/2 cup

Creamy peanut butter, 1 1/2 TBS

Unsweetened cocoa powder, 1 1/2 TBS

Vanilla low-fat or nonfat yogurt, 1 cup

Peel and break banana into chunks.

In a blender, combine banana, milk, peanut butter, and cocoa. Process until mixture is smooth.

Add yogurt and process until mixture is thoroughly blended.

Pour smoothie into 2 tall glasses and serve at once.

Calories:260 Carbs:34 g

Protein:12 g Fat:10 g

Cholesterol:10 g Fiber:4 g

Sodium:160 g

From the book Eat Well

Baked Nectarines with Granola

The last time I published something on this blog was on my birthday, eight months ago! Part of the reason is that Kimball keeps me busy, and I definitely try out new things much less frequently since he's been born. I think I also just didn't want to be bothered with taking and posting pictures of the food, so I won't worry about that too much anymore. Just imagine breathtakingly beautiful dishes, and that will suffice.

Last night I made only a so-so dinner (out of a box...gasp!), so to make up for it, I decided to make dessert, which I rarely do. I thought we had two peaches in the fridge, but they turned out to be nectarines. In the end, I don't think it mattered. This dessert can be made with nectarines, peaches, and probably even plums or apples. Just something that is somewhat firm to begin with. It's really fast and simple. Jordan and I loved the results!

Baked Nectarines (or whatever you've got on hand) with Granola

Fruit, cut in half and pitted (but not peeled)
Butter
Brown sugar
Water
A sweet type of granola
Whipped cream

Half your nectarines and scoop out the pits, leaving a little basin in the middle of each half. Place the fruit halves in a baking dish, skin side down. Add a dab of butter to each little basin in the fruit, and sprinkle a little brown sugar over the fruit. Fill the bottom of the baking dish with just a few tablespoons of water.

Bake in a 350 degree oven for approximately 30 minutes (I suppose time will vary depending on the fruit you use. Just make sure the fruit is cooked and tender before you take it out.) Put a small amount of butter in a pan with the granola. Heat for just a few minutes, until the butter has melted and has coated the granola.

After you take out the fruit, sprinkle the granola over it. Top the hot fruit with some whipped cream, if you desire. Enjoy!