The PB&J gets a makeover
Almost everyone loves peanut butter and jelly sandwiches. But they’re high in fat and sugar. Time for a makeover.
First, the bread. Go for multigrain or whole wheat. Look for one that specifically says “100 percent whole wheat.”
Next, the jelly. Even the healthiest varieties are jammed with sugar. So go with an all-fruit spread, but add a healthy dose of real fresh berries.
Finally, the PB. Opt for a natural, unsweetened peanut butter (many spreads are filled with sweeteners and added oils). But even natural PB is loaded with fat. So mix it with cooked instant oatmeal. Crazy? Maybe a little. But oatmeal (unsweetened) has a nutty, pasty quality to it already. Mixed with peanut butter, it makes a delicious sandwich filling.
- 3 T. nonfat milk
- Pinch salt
- 1 T. natural unsalted peanut butter
- ¼ cup chopped fresh berries
- 2 tsp. all-fruit spread
- 2 slices multigrain or whole-wheat bread
1 T. instant oatmeal
In a small microwave-safe bowl, combine the oatmeal, milk and salt. Microwave on high for 1 minute or until boiling. Cool for 5 minutes, then stir in the peanut butter.
In another bowl, stir together the berries and fruit spread. Spread the peanut butter-oat mixture on one slice of bread, top with fruit mixture and second slice of bread.