By using whole-wheat bread and 100% fruit spread (with no added sugar), you can pack more fiber into this sandwich. And if the bread is fortified, you also give your child an added dose of calcium. Put this PB & J together with a glass of skim milk, a side of apple slices, grapes, or carrot sticks, and voila! You have a healthy meal.
Prep time: 5 minutes
Ingredients:
| This Recipe |
Traditional Recipe |
| 2 slices whole-wheat or whole-grain bread (at least 3 grams of fiber per slice) |
2 slices white bread |
| 2 tbsp soy nut butter (no sugar added) |
2 tbsp peanut butter |
| 1 tbsp 100% fruit spread |
1 tbsp jelly |
Directions:
- Spread peanut butter on one slice bread.
- Spread jelly on top of peanut butter.
- Top with other slice of bread.
Serves: 1
Serving size: 1 sandwich
Nutritional analysis (per serving):
| This Recipe |
Traditional Recipe |
| 362 calories |
386 calories |
| 14 g protein |
12 g protein |
| 14 g fat |
18g fat |
| 1.5 g sat. fat |
3 g sat. fat |
| 45 g carbohydrate |
44 g carbohydrate |
| 11 g fiber |
3 g fiber |
| 0 mg cholesterol |
0 mg cholesterol |
| 500 mg sodium |
430 mg sodium |
| 360 mg calcium |
69 mg calcium |
| 7 mg iron |
2 mg iron |
| 120 mcg folic acid |
80 mcg folic acid |
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:
- Try natural peanut butter (no sugar added) instead of soy nut butter.
- Substitute honey for the fruit spread and top with sliced bananas.
- You can decrease the amount of calories and amount of sugar by 30 grams and 8 grams, respectively, by using a sugar-free jelly.
Reviewed by: Mary L. Gavin, MD
Date reviewed: April 2008