Tuesday, June 30, 2009

Whole Wheat Wrap with Apple, Peanut Butter and Raisins

This is our standard breakfast when I am not feeling creative. It also happens to be a favorite of my husband. The fat content on this sandwich is a little higher than I would like mostly due to the peanut butter. However, peanut butter is a good source of protein and the fat is mostly the heart healthy variety so I don’t believe this is an unhealthy choice. There are reports that apple skins contain six times the antioxidants of the apple meat. If you have a habit of peeling your apples now you have a good reason to eat the skin. The raisins were included for the resveratrol in the skin of the dehydrated grapes.

Be certain that you buy a natural peanut butter than contains the peanut skins in the butter. The peanut skins contain catechins that are also found in green tea. Catechins are powerful antioxidants that are thought to reduce your risk for cardiovascular disease and some cancers.

Overall this makes a quick and portable breakfast that contains protein and fiber as well as enough calories to power you through your morning. We normally have this with a big mug of green tea that we flavor with a little pomegranate juice.

Whole Wheat Wrap with Apple, Peanut Butter and Raisins
Serves 1


1 whole grain wrap
1 apple - scrubbed, cored and sliced
2 tablespoons of natural peanut butter
1 tablespoon of raisins


Spread peanut butter on half the whole grain wrap. Top the peanut butter with apple sliced and raisins. This sandwich is best when eaten cold.

Nutritional Information:

Amount Per Serving
Calories - 398.42
Calories From Fat (40%) - 160.19

Total Fat - 19.52g
Saturated Fat - 3.93g
Cholesterol - 0mg
Sodium - 520.36mg
Potassium - 424.75mg
Total Carbohydrates - 49.54g
Fiber - 12.58g
Sugar - 23.67g
Protein - 18.73g


This is a good breakfast if you are looking for something that your husband or kids can make on their own. The sandwich travels well if you wrap it with a piece of wax paper. You can jazz this sandwich up by sprinkling a little cinnamon on the peanut butter or by substituting dried cherries for the raisins. If you like sweet things for breakfast drizzle a little agave on the sandwich (note this will be a little messy).

My husband and I have had this breakfast sandwich many times. We think it is the amount of protein and fat that makes this sandwich so satisfying. When we have this for breakfast it seems to take an hour or so longer for us to get hungry for lunch.

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