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Fancy Tia (Tortilla) Wrap

What you need: 

1 tortilla (we use spelt or whole wheat)
nut butter (almond and peanut are great.)
1 apple and/or carrot
seeds (sunflower are our favorite.)

What you do: 

Spread tortilla with nut butter.
Put raisins (or other dried fruit) across tortilla to taste. (We like a lot.)
Shred carrot directly onto tortilla and/or shred apple and squeeze so it's not too mushy.
Sprinkle with seeds. (My daughter doesn't even notice the seeds in this wrap.)
Additional suggestions:For treats we sometimes add dried coconut, agave syrup (or drizzle of another liquid sweetener), bananas, cinnamon, and sometimes even chocolate chips.
Simple enough but I wish we would have made these sooner. This has become the only dish our 2 1/2 year old daughter will eat consistently.

Preparation Time: 
5 minutes
Cooking Time: 


I do something like this quite often for lunches! I LOVE carrots and nut butter together. I really love almond butter. Also, I like to have nut butter-banana sandwiches, or nut butter with raspberry jam. Try this on homemade sweet potato sandwich bread for Vitamin A powerhouse!


This is a very versatile recipe. I have made these many times-somtimes with pb, vegan cream cheese, and any assortment of dried and fresh fruit. It really kills your cravings and leaves you feeling full. I never use any sweetener. I might try making these this weekend with pb or crm chz, pecans/walnuts/dried cranberry/golden raisins/dried coconut/ apples/shredded carrots. O.k.; I might make these now ;D


in response to the above comment - another way to get more protein and less fat on a pb sandwich is to do pb and hummus (i do one on each piece of bread, not mixed)...give it a try!


Oh, I forgot to mention, that if you make the PB & tofu mixture you should just mash them together in a bowl with a fork until creamy.
(Maybe that was obvious, but oh well)  :)


This is wonderful. It has become a staple in our home.

My daughter (6) loves it. (I do too!) It is a nice change from the standard PBJ sandwiches. I have sent it for a school lunch several times, with good results (works best in a sealed container, cut into halves).

We've done the carrots, apples and both, have also added dried cranberries in addition to the raisins. Once I left out the carrots & apples and instead used sliced banana (may want to skip or cut back on the sweetener in that case though).

Another suggestion: try mixing Tahini in with the peanutbutter, or mix equal amounts of peanutbutter and silken tofu for less fat and more protein and a smoother texture.

Thanks for the great idea!


I couldn't believe how good this was. I will be making this whenever I need a quick snack from now on. Thanks for the recipe!


I tried this recipe for dinner last night and I absolutely loved it! I used peanut butter and both carrot and apple. It sounds like a strange combination, but the results were fantastic. I will definitely be making this again. Thanks for a great recipe!


This was so easy and great.  Both my son and I can't get enough of these for an easy snack or even a light lunch.
I used a whole wheat tortilla
peanut butter
white raisins
shredded carrots
sunflower seeds

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