peanut nutter& jelly sandwich

Not all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.
If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with wholegrain or rye bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!


Peanut butter & Jelly Sandwich Makeover

Serving Size: 1

Calories per serving: 380

Fat per serving: 8.7 gram

Peanut butter & Jelly Sandwich Makeover

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein.


  • wholegrain or rye bread (usually the darker the bread, the better it is for you)
  • 1 Tablespoon pure peanut butter (no added sugar or corn syrup)
  • 1 Tablespoon natural fruit spread (no added sugar or corn syrup)
  • 1/2 of a banana, sliced


  1. Spread one piece of bread with peanut butter and the other with fruit spread.
  2. Line one side with the sliced bananas and sandwich it.
  3. In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

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