Take a Classic and Make it Healthier: PB&J Sandwich

The PB&J Makeover

Not all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use. If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, natural peanut butter made from one ingredient: ground peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!

Servings: 1

Here's what you need:

  • Sprouted grain bread
  • 1 Tablespoon pure peanut butter (no added sugar or corn syrup)
  • 1 Tablespoon natural fruit spread (no added sugar or corn syrup)
  • 1/2 of a banana, sliced.
  1. Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
  2. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein.

One last tip: Pay Attention! No seriously — here's a tip for kids and adults alike: when you are eating, pay attention. Sounds simple, but how often do you snack in front of the T.V. or while driving in your car? Paying attention means eating when you are hungry and stopping when you are full. It means never eating just to eat, but rather because your body needs it. Try it and check out the difference.

Submitted by Joe Thiel with Springfield Moms premium sponsor Fitness Together.  For more information on their services, visit their website here.

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