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Compliments of Diana Dyer, MS, RD

Banana Flaxseed Wrap

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 ( 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 (, 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!