Whole-wheat bread and 100% fruit spread pack more fiber into this sandwich. Use
fortified bread for added calcium. Serve with a glass of skim milk, a side of apple
slices, grapes, or carrot sticks, and you have a healthy meal.
Prep time: 5 minutes
What you need:
This recipe's ingredients:
2 slices whole-wheat or whole-grain bread (at least 3 grams of fiber per slice)
2 tbsp soy nut butter (no sugar added)
1 tbsp 100% fruit spread
Traditional recipe's ingredients:
2 slices white bread
2 tbsp peanut butter
1 tbsp jelly
What to do:
Spread nut butter on one slice bread.
Spread jelly on top of nut butter.
Top with other slice of bread.
Nutritional analysis (per serving):
1.5g sat. fat
120mcg folic acid
3g sat. fat
80mcg folic acid
Serving size: 1 sandwich
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 calories and sugar by 30 calories and 8 grams, respectively, by using
a sugar-free jelly.