swanlogo2.jpg (2420 bytes)Banana Flaxseed Wrap

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I saw this item on the menu at a great little coffee shop and wine boutique (what a smart and innovative combination!) in Wausau, Wisconsin called Café le Grand (www.cafelegrand.com). I was graciously given permission to reprint this healthy menu item on my web site. Be sure to stop in if you’re ever in that neck of the Northwoods. It’s a great destination or place for a bite and stretch if traveling through the area.

I always seem to be at our family’s home in northern Wisconsin during the summer, but getting to Wausau during the Fall to see the Leigh Yawkey Woodson Art Museum’s Annual Birds in Art exhibit is on my lifetime list of things “to do” (hopefully, even more than once!). When at my family’s home in northern Wisconsin, we purchase our organic vegetables from Wausau’s Moonshadow Community Supported Agriculture (CSA) farm (http://www.localharvest.org/farms/M10136), which drives a truck of organic produce to our town every day.

  • 1 or 2 Whole-wheat tortilla wraps
  • Banana, peeled and sliced or left whole
  • 1-2 Tbsp. Peanut or other nut butter (be sure to look for a brand that is free of trans fats, palm oil, sugar, corn syrup, etc, etc – I find it unsettling to read what is put into many brands of peanut and soy butter!)
  • Jelly – a little bit is all that is needed
  • 1 tsp. to 1 Tbsp. ground flaxseed
  • Small handful of Craisins or other small dried fruit

You can use just 1 tortilla and make this as a roll-up or wrap or use both and make as a quesadilla. Spread the tortilla with a nut butter and jelly. Add the banana and then sprinkle with ground flaxseed and dried fruit. Wrap single tortilla or cover with additional tortilla. Grill with minimum oil just to warm up. Cut into bite size pieces or wedges.

Serve with fresh fruit pieces and carrot sticks, some warm soup, and a mug of great coffee or tea.

Enjoy – yum, yum!


In my book, I have included the names of several dozen cookbooks which feature recipes that are compatible with (or that can be modified to fit) the ultra-healthy diet I follow, including some resources which are free.

I am also collecting recipes to include in a future edition of my book as well as to be featured on "Menus and recipes".   I have asked readers to send me any recipes that they have found to be great-tasting and easy to prepare, and that emphasize the nutritional guidelines which are outlined in my book.  I will also consider taking people's favorite "normal" recipes and posting versions which are modified for maximal cancer prevention.

If you have a recipe you wish to submit for possible inclusion in either my book or on this web page, please send it to me.  If the recipe is from a cookbook or other printed source, please include the name, author, and publisher of the source so that I can ask for permission to reprint the recipe.  If it is a recipe you created, or a family favorite, please indicate that, also.

Mail recipes to me at:

Contact Information:
Phone/Fax: 734/996-9260

P.O. Box 130221, Ann Arbor, MI  48113


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