Posts tagged: peanut butter

Emergency Food Recipe Of The Week #7: Peanut Butter Granola Wrap Sandwiches


Who knew sandwiches could be THIS tasty? Giving that I used to make sandwiches every single day for my boys to take at school with them, I thought I knew a thing or two about it… But, once again, surprises me with one of their delicious recipes.

YES, it’s with peanut butter, because you can’t go wrong with a peanut butter sandwich. It’s just one of those foods that’s good for the body, for the soul… and for your taste buds, as well. But maybe you don’t know just how good peanut butter is for your health (as long as you don’t eat half a jar at a time, like I do…).

Here are some of its benefits, according to LiveStrong:

It’s a great protein source

A 2-tablespoon serving of peanut butter contains 7 grams of protein. Your body uses the amino acids found in protein to build and repair muscle tissue. In addition to building metabolism-boosting muscles, protein-rich foods like peanut butter keep you feeling fuller for longer. The protein in peanuts, like other plant proteins, contains an incomplete set of amino acids, so you should have a glass of milk with your peanut butter sandwich to complete the set, recommends sports nutritionist Nancy Clark.

It’s high in potassium

Excess sodium in your diet puts stress on your cardiovascular system, but potassium can counter the negative effects of sodium. Peanut butter brands with added salt contain two times more potassium than sodium, and unsalted varieties are even more heart-healthy, says Harvard Medical School.

Protects you from heart disease and type 2 diabetes

Peanut butter contains the same ratio of saturated to unsaturated fats as olive oil, says Harvard Medical School. The poly- and monounsaturated fats in the spread lower your risk of developing heart disease and type 2 diabetes

It’s a great fiber supplement

A 2-tablespoon serving of peanut butter contains about 2 grams of dietetic fiber. While not the most fiber-rich of foods, peanut butter can help supplement your fiber intake from other foods. Fiber helps regulate your digestive system by promoting healthy bowel movements, and, like protein, fiber keeps your hunger at bay between meals.

And here’s another fun fact I found on

How to Buy the Best Peanut Butter

Here’s what to look for when you’re shopping for good, healthy peanut butter:

Sodium: Counts can range from 40 mg to 250 mg per 2-tablespoon serving. (Organic versions tend to have less.) Keep in mind that higher sodium content tends to mask the peanut flavor.

Sugar: Natural brands have 1 to 2 g–about half as much as commercial brands. The sugar content isn’t so much a health issue as a question of flavor and use: If you’re making a savory dish like satay sauce or combining peanut butter with a sweet ingredient, such as jelly or honey, save a few calories by choosing an unsweetened brand.

Now let’s get to our delicious sandwiches. Here are the ingredients you’ll need for 4 servings:

• 1 cup peanut butter
• 1 cup granola cereal
• 1/4 cup chopped peanuts
• 2 tablespoons honey
• 1/2 cup dried cherries
• 2 tablespoons butter, softened
• 4 (10-inch) whole wheat tortillas

Preparation only takes 15 minutes and it’s all easy-peasy:

Get a medium bowl and mix peanut butter, granola, chopped peanuts, and honey. Afterwards, stir in some dried cherries. Then spread tortillas with softened butter and spread with peanut butter mixture. Roll up the tortillas and cut them in half.

You can eat the sandwiches right after you’ve prepared them, or freeze them. Either way, they’re so tasty, they won’t be long in the fridge, that’s for sure.

Enjoy your peanut butter granola wrap sandwiches and don’t forget to check out more emergency food recipes on