Do you ever crave a good old PB & J?
I certainly do!!
There’s just something about the taste of a peanut butter and jelly sandwich that makes you feel like a kid again. Unfortunately most PB & J’s these days are made with sugar filled jams, processed nut butters and bread that dissolves into sugar in your blood stream just as fast as a snickers candy bar. Yuck!!
So I am here today to bring you a healthy PB & J recipe for you and your kids, including the easiest homemade jam you will ever make!
First lets start with the bread. Most of the time I avoid bread and go for the lettuce wrapped/ protein style sandwiches and burgers but with a peanut butter and jelly that doesn’t really work now does it? So here are some of my tips for choosing a healthy bread.
- Go for breads made with sprouted grains. Sprouted grains not only contain more nutrients from the sprouting process but they also contain less anti-nutrients, which are substances that block the absorption of nutrients like minerals and cause harm. My favorite brand of sprouted breads is Ezekiel Brand.
- If you choose whole wheat bread don’t just throw it in your cart because it is brown instead of white. Check the ingredients to make sure the first ingredient is Whole Wheat Flour. Many wheat breads are made with enriched wheat flour, which is basically just a processed form of white flour and is not good for your health.
- If you go gluten-free (like I do), make sure that it still has healthy ingredients. So many people have been tricked into believing that if the label says gluten free it is good for you. Keep in mind that skittles are also labeled “gluten free.” (Sorry to burst your bubble). A lot of gluten-free products have lots of different sugars added in. Watch out for too many of these sugars in one ingredient list: cane sugar, molasses, sugar, honey, evaporated cane juice or agave syrup. Also avoid high oleic canola/sunflower oil. It is an oxidized oil that doesn’t do your insides any good at all. My favorite brand of gluten free bread is Canyon Bakehouse. It is nice and moist!!
Next lets talk about the peanut butter. Honestly there are so many nut butters out there these days that peanut butter may not even be your nut butter of choice. Regardless of the nut butter that you choose make sure that the ONLY ingredients are the nuts themselves. Salt is ok as an added ingredient also. Make sure there are no added sugars or oils. They are unnecessary and unhealthy! If you are feeling up for the challenge (not a hard challenge, don’t worry) whip out your food processor, pour in some nuts and get to grinding. The result will be a creamy nut butter that most of the time is at a much cheaper price that the store bought version.
Now for the grand finale. The jam! So many store bought jams are packed with sugar and high fructose corn syrup, which we should be avoiding at all costs. Luckily it takes under two minutes to make some jam of your own right in your kitchen using only two ingredients!
First get together 1 cup of fresh or frozen organic berries of choice. If they are frozen either let them defrost or heat them up until they are soft. Next you will need 3 tbsp chia seeds, which are miracle workers for your health. They are packed with essential fatty acids that help decrease inflammation in the body and feed your brain! When they are put in liquid they create a jell-like substance around the outside, which makes them perfect for this recipe.
Mash together with a fork and add 1 packet of sweet leaf brand stevia for extra sweetness if desired. That’s it! You’re all done. You can eat it right away or store in a sealed container for later use.
I hope you enjoy your healthy PB & J. Everyone deserves to indulge in one every once in a while so why not make it healthy and guilt-free? You’re kids will love it too!!
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xoxo The Wellness Paige