I love peanut butter, especially peanut butter and jelly sandwiches. They are tasty and travel well for those of us who go to school or work away from home. Many people may be surprised to know that despite its caloric density, peanut butter offers several health benefits that make it a nutritionally sound choice. Peanut butter is a great vegetarian source of protein, contains fiber, and is full of monounsaturated (heart healthy) fats. It is quite high in fat and calories, so it is important to measure out your peanut butter and stick to the serving size (2 tablespoons). Another tip is to check out the ingredients list on the peanut butter jar. Be sure to buy peanut butter that contains only peanuts and maybe a bit of salt. Stay away from peanut butter with added oils and sugar. I used to buy Trader Joe's Organic Peanut Butter--it was SO good. But they have yet to return it to shelves in my area after the recall they had last year :-(...sigh. However, I have found a brand that Kroger and Meijer carry--Krema brand. It's not as tasty as TJ's Peanut Butter, but it is a natural peanut butter.
Today I will share with you a way to increase the nutritional value of your pb & j! Peanut butter can be a bit dry, so people tend to slather the jelly on pretty thick. Jelly is usually high in sugar, though, so it is not a great idea to use too much of it. Instead of using so much jelly, stick to the serving size (1 tablespoon) and add fresh fruit to complement the peanut butter flavor and boost the antioxidant and fiber content. If possible, try to get all fruit preserves instead of regular jelly spreads. I do not really recommend buying the jellies with artificial sweeteners, but that is just my preference. Trader Joe's carries a few flavors of preserves that are lower in sugar (but do not contain artificial sugar) than typical jellies found larger supermarkets. In some cases, I do not use jelly or preserves at all and just use the fresh fruit for sweetness. Okay, so on to the recipe! You will need: 2 slices of whole wheat bread 2 tablespoons peanut butter 1 tsp jelly or preserves (yes, that's a bit stingy, so go ahead and use 1 tbsp) 1/2 a banana (or 3 strawberries or 1/2 an apple, sliced or 1 tbsp of raisins--you could even try a combo!) Spread 1 slice of bread with the jelly and 1 tablespoon of the peanut butter. Top with fruit of choice. Spread remaining slice of bread with the other tablespoon of peanut butter and place on top of the fruited slice of bread. Serves 1. That's it! Simple, but absolutely delicious if you are a peanut butter fan. I have this for breakfast with milk and a side of steamed broccoli and carrots (gotta get those veggies in, too!) quite often. It is very filling, so share if you like =). Nutrition Info (per sandwich) : Calories: 415 Fat: 17 g Sodium: 300 mg Carbohydrates: 53 Fiber: 10.5 g Protein: 16 g
2 Comments
Shani
1/23/2013 10:33:20 pm
This is a new take on peanut butter and jelly, something I did not eat as a child. However, I think I will give this more "grown up" version a try. I hope it is as good as you make it sound. Lol.
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Alena
1/27/2013 09:09:14 am
lol yes, it's great! try it out and let me know what you think. it's funny you call it a grown up version because i almost titled it "pb & j all grown up" or "graduated pb &j" =D
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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