The peanut butter and jelly sandwich is a classic, loved by kids and adults alike since the 1940s. But a few weeks into the school year, your children might already by pleading for something new. Try these revamped PB&J recipes to not only excite your children’s taste buds, but to add in a variety of nutrients.
Almond Butter and Apple
Almond butter is higher in fiber, iron and vitamin E than peanut butter, and it’s also allergy-friendly (many schools these days ban peanut butter completely). Apples replace high-sugar jelly and add fiber, which will help keep blood sugar levels stable.
Peanut Butter, Strawberries and Basil
For the adventurous kid, try this twist: top whole wheat baguette slices with crunchy peanut butter, sliced strawberries, and chopped basil. Kids will enjoy both the texture and taste: the satisfying salty crunch of peanuts contrasts with sweet, juicy strawberries and fresh spicy basil adds a fun twist. As a bonus, a recent study has shown that the antioxidants in strawberries help protect skin from UV damage.
Peanut Butter, Banana and Honey
This combination offers fiber, healthy fats and fruit — plus a drizzle of honey — for a sweet but still healthy lunch. Bananas are rich in potassium, which boosts heart health, as well as fructooligosaccharide, a prebiotic that improves digestive health and nutrient absorption. And even honey can be enjoyed in moderation: it has antimicrobial properties and can help fight allergies.
Cashew Butter and Apricot
Cashews and apricots are often paired together with lean proteins in Mediterranean cuisines, but here, they’re the standouts on whole grain bread. Cashew butter is another smart swap for peanut butter; plus, it’s rich in calcium and magnesium, which boost bone health. Apricots are rich in vitamin A, which improves eye health, as well as beta-carotene (an immune booster) and fiber.