When you think of a PBJ sandwich, what do you picture? White bread, grape jelly, no nutritional value, right? Think of these savory wraps as a healthy grownup version of a PBJ – the perfect Meatless Monday lunch!
Nuts, including peanuts, are a great plant-based source of protein. They’re high in fat, but the fat in peanuts is the healthy unsaturated variety. As long as you stick to 1-2 servings per day, you don’t need to fret about fat from the nuts in your diet. You can make the power wraps below with peanut butter or any other nut- or seed-based butter that you like! Cashew, almond, or sunflower seed butter would all make delicious wraps and deliver the health benefits below.
Health Benefits of Nuts and Seeds
Nuts and seeds have a great combination of fat, fiber, and protein that contributes to something called “satiety,” which is an important part of healthy eating.
Satiety describes that feeling of being full. You know what that is! You’re eating a meal, and suddenly you realize that your belly is satisfied. Nuts fill you up and help you maintain that full feeling longer than protein sources that lack fiber, which means less overeating. It also means you might not give into that junk food craving in the late afternoon because you’re not as hungry.
Of course, satiety isn’t the only awesome thing about nuts! Here are a few other ways that nuts benefit your health:
- They stabilize blood sugar, which means they help protect you from diabetes.
- They can help protect you from heart disease.
- They dramatically reduce your risk of colorectal cancer, one of the most common cancers in the U.S.
Ready to eat some peanuts? Check out this savory wrap!
Healthy Nutty Power Wraps
Healthy Nutty Power WrapsPrint
- 1 large multigrain wrap of your choice – I used Rudi’s Organic Multigrain Wraps but you can choose whatever suits your dietary needs!
- 2 tablespoons nut- or seed-butter of your choice peanut butter, sunflower butter, cashew butter, almond butter, etc…
- 1/4 teaspoon dried ground ginger
- 1 tablespoon fresh cilantro minced
- 2 tablespoons green onions chopped
- 2 teaspoons peach preserves
- 1 teaspoon Sriracha hot sauce optional, or to taste
- 1/4 cup carrots chopped into matchsticks
- 1/4 cup baby arugula
- In a small bowl, combine the nut butter, ginger, cilantro, green onions, peach preserves, and Sriracha.
- Spread the nut butter mixture onto the center of your wrap, then add the carrots and arugula. Roll it up, and eat!