Peanut Butter, Honey, and Apple Wrap
You’ll only need 10 minutes to prepare this peanut butter, honey, and apple wrap. A little sweet, a little creamy, a little crunchy – all rolled up into one delicious, kid-approved sandwich wrap.
School lunch packing season has begun and if you’re looking for new sandwich ideas, I have one to share – Peanut Butter, Honey, and Apple Wrap.
One goal I have when assembling a healthy sandwich is getting as many food groups in it as I can. There are five food groups – vegetables, fruits, grains, protein, and dairy – and today’s wrap contains three of them.
Of course, the whole-wheat tortilla provides a choice from the grain group. Peanut butter supplies protein and the apples add some fruit. Serve this wrap with a side of fresh veggies and a container of low-fat milk or yogurt, and your favorite school-goer has a nutritious, well-balanced lunch containing all five food groups.
When selecting an apple for this wrap, I like ones that are crisp and sweet. Good choices include Fuji, Honeycrisp, Crispin (Mutsu), Pink Lady (Cripps Pink), Jazz, and SweeTango.
To keep fresh-cut apples from browning, I used to dip them in lemon juice. However, I never liked the sour flavor it added to the apples. I learned a new trick from my son. He worked in the kitchen of a local restaurant this summer and they had a delicious salad on the menu that featured fresh apple slices. Their anti-browning juice of choice was pineapple juice. Pineapple juice and lemon juice contain citric acid which slows the chemical reaction that causes cut apples to brown. But with pineapple juice, you don’t get the sourness. Orange juice would work as well.
If you need a little treat to accompany this healthy packed lunch, scroll through this recipe site for some delicious ideas – Triple Orange Muffins (March 20), Chocolate Chip Cookies (March 29), So Simple Granola Bars (April 7), and Chocolate Chip and Cherry Scones (May 3).
To your health,
Darlene
PEANUT BUTTER, HONEY, and APPLE WRAP
Yield: 1 serving
Serving Size: 1 wrap
Prep: 5 minutes
Ready: 10 minutes
INGREDIENTS
1/3 cup julienned apple slices (about 1/2 a medium apple)
2 tablespoons pineapple juice
2 tablespoons peanut butter
1 tablespoon honey
1 (8-inch) whole-wheat flour tortilla
DIRECTIONS
Place julienned apple slices in a shallow bowl, add pineapple juice, toss, and set aside while preparing remaining ingredients.
In a small bowl, stir together peanut butter and honey until smooth. Spread tortilla with peanut butter mixture. Remove julienned apple slices from juice and scatter on top of peanut butter mixture. Roll tortilla up tightly and cut in half or into smaller pieces.
Nutrition Information per Serving
406 Calories, 19 g Total fat, 4 g Saturated fat, 0 g Trans fat, 0 mg Cholesterol, 326 mg Sodium, 47 g Total carbohydrate, 6 g Dietary fiber, 23 g Total sugars, 17 g Added sugars, 11 g Protein, 0 mcg (0%) Vitamin D, 57 mg (4%) Calcium, 1 mg (6%) Iron, 194 mg (4%) Potassium
© 2022 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC
