1 – small Tortilla of your choice (Corn, Whole Wheat, Corn-Wheat Blend, or Gluten-free)
2 TBS – Nut butter or Seed butter (Peanut Butter, Almond Butter, Cashew Butter, Sunflower Seed Butter, etc)
1 tsp- Sweetener spread of your choice (Almond Cocoa Spread, Hazelnut Spread, Raw Honey, Low Sugar Jam, etc)
1 tsp – Chia Seeds
1- Medium Banana
Anybody can use a healthy snack regardless of age! This Banana Roll up is so easy and nutritious at the same time. Even better, the recipe can be modified in various ways to cater to family members with a variety of food allergies. There are 5 basic ingredients and they are all pretty affordable! This is a snack that can also be made into a fun family project. There is plenty of flexibility to vary up the recipe so get creative!
- The first ingredient is a small tortilla. Any tortilla can be used such as corn, whole wheat, a corn wheat blend or a gluten-free version. Today we are using a corn tortilla. Different phytonutrients come from corn, depending on the variety. Corn tortillas also contain beneficial fiber. An important component to aim for in any wholegrain product is dietary fiber of 3 grams or more.
- The next two ingredients we are using are spreads in the form of freshly ground peanut butter and a cocoa almond spread. If your family members have nut allergies, Sunflower seed butter might be a good alternative. It has a great flavor also. Other nut spread options to consider for this recipe include almond butter or cashew butter. The kids will love this cocoa almond spread. It adds a little punch and is a much healthier option than a bite sized candy bar. This is such a small amount, but kids will think they are getting away with something. A drizzle of honey with a sprinkle of cinnamon could be a nice substitute also.
- A teaspoon of chia seeds is then sprinkled onto the mixture. Many of our Totality recipes include chia seeds because of their rich omegas (which are good for those growing brains) and the energy they provide. They match salmon ounce for ounce in the omegas!
- Finally, a peeled banana is placed on the top of the tortilla and the tortilla is carefully wrapped around it until it makes a roll. Bananas are loaded with Potassium. Another interesting thing about bananas is that they contain high levels of tryptophan, which is converted into serotonin — the happy-mood brain neurotransmitter.
Slice the roll into bite-sized pieces and pierce with a toothpick. Then, watch the kids (and rest of the family) devour this brain-healthy snack with joy!