Tortilla and flax surprise

• Whole-grain tortilla.
• Spread on one side of tortilla--use a low-fat or fat-free version of a spread that your child likes
• Sprinkle on some ground-up flax seeds. You can buy flax pre-ground or you can grind up the seeds into powder in a coffee ginder or mixer. Use the flax powder because it digests more easily than seeds.
• Leftovers from last night or other healthy additions--place them on half of tortilla and roll up.
• Dried fruit. Fruit leather is good or use a combo of raisins and dried banana or apricots.

If you'd like to make your own tortilla, you can easily find healthy tortilla recipes on the Internet. Here's video: How to make healthy whole-grain tortillas. And here's text for a healthy recipe.

Regardless of what recipe you use, here are some tips:

• Use whole wheat flour rather than white flour.
• Substitute olive oil for the lard that most recipes call for.
• Put in some ground-up flax seed as you mix up the ingredients and spread some whole flax seed on top while you're cooking the tortilla to give is a bit more texture.

Why flax seed? It's healthy: high in nutrients, fiber and Omega-3 fatty acids (good for your heart and other things!).