Throwback Thursday: Peanut Butter Jelly Time!

October 17, 2013

If you had to choose one childhood staple what would it be??? Are we on the same page??? Close enough??

If mom or dad didn’t know what else to feed us Amer kids, it was some version of Peanut Butter Jelly, for sure!

Think about it…the ingredients are classic American staples in any house (am I right?!?) and none of us complained (because who doesn’t love a good PB&J?)…it’s a win-win! (I may not have eaten peanut butter, per se, but replaced the P in PB with soy nut butter…comfort food nonetheless!)

Twenty years later, I know many people my age who return from a long day of work, don’t have dinner plans out, feel like saving a few bucks by not ordering in, but still don’t want to take the time to cook a healthy meal.

What do they reach for? (C’mon you got this!)

The good ‘ole PB&J! (Good job!)

Nutritiously speaking, PB&J is a GREAT choice! If you follow nutrition news (and if you don’t, SPOILER ALERT!) you’ve heard dietitians say “Never go out for dinner hungry…have whole grain toast with (insert favorite nut/seed butter here) before you go out so you’re not ravenous and can make healthy choices.” Nut butters contain carbs, fiber, and protein to keep you full, plus, most of the fat comes from heart-healthy monounsaturated types.

Per tablespoon, most nut and seed butters contain about 100 calories, 8g fat, 1-2g fiber, and 3-4g protein. If your jar has more than 0g sugar, it’s ADDED sugar, so look for unsweetened versions (sugar hides under names like evaporated cane juice). Also look for ZERO grams trans fats — some companies add trans fats so the oil doesn’t separate during storage. Some extra work (via stirring in the oil) is better for your health!! Aside from taste and personal preference, you can’t go wrong with any type of butter listed below, so don’t make yourself nuts!

Here’s the lowdown:

Peanut Butter. Popular brands are often made with added sugar and trans fats, so be sure to opt for NO SUGAR ADDED varieties. Better yet, grind your own peanuts at home or in stores…It may be more expensive, but it’s worth it for your health!

Almond Butter. The most common PB alternative, almond butter is great for those with peanut allergies, but can still tolerate tree nuts. Almonds have been shown to lower cholesterol and reduce the risk of heart disease, mostly because of their winning combination of vitamin E (a potent antioxidant) and monounsaturated fats. Almond butter is also usually made without added sugar, which is a double bonus for diabetics because almonds are low on the glycemic index (won’t spike your blood sugar!).

SoyNut Butter. The veteran (nut) allergy-friendly alternative, soy nut butter is made from soy nuts. It’s safe in schools that ban peanut and tree nut products and it’s now available in as many varieties as more traditional nut butters (creamy, crunchy, honey, chocolate, etc!), so beware of added-sugar versions! As a bonus, it typically contains more fiber than the other butters listed, plus folate, magnesium, phosphorus, and vitamin K.

Sunflower Seed Butter. With soy allergies on the rise, sunflower seed butter is gaining popularity as an allergen-friendly alternative (it’s my new favorite…I use it every AM here or here!). Sunflower seeds are packed with essential fatty acids and magnesium too! Try making your own because many jarred versions contain added sugar!

PeaButter. Because I live and breathe food allergy awareness, I’m constantly looking for new products that are allergen-friendly. World, PEABUTTER; Peabutter, world. The newest jar on the shelf, made from golden peas, this nut-, peanut-, and gluten-free alternative can be perfect for you. Look out for the world of pea protein to explode onto the scene any day now!

Cashew, Walnut, Hazelnut, and Macademia nut butters can also be found in your local health food stores.

Now it’s time to think outside the peanut butter and jelly jars to update your classic comfort food sandwich. If you’re sticking to the traditional, at least make these healthified swaps:

1) White (Wonder) bread –> Sprouted Whole Grain bread. I spoke about my love for sprouted whole grain bread in Monday’s sandwich bonanza, and I’ll do it again! It’s heartier, fills you up, provides whole grains, protein, and fiber…so now run, don’t walk, to pick up a loaf!

2) Make the Jelly Jump. Instead of traditional sugar-laden grape jelly, whip up a batch of easy CHIA JAM to add more omega 3s, protein, and fiber to your sandwich. I PROMISE it’s the best thing ON sliced bread (aside from your nut/seed butters, duh!)!

AND try these sophisticated combos (they’re just as easy!!!):

PB&B. Rumor has it Elvis loved PB & B & B (banana & bacon). So do as the king does…sorta…PB & B (the banana, not the bacon!) is full of potassium, fiber, is extremely satiating and will keep you full!
Almond butter and figs. I hear it’s awesome. And it sounds fancy!
Grilled PB&J. Using whatever nut/seed butter you wish + whatever fruity filling you favor (I like fresh fruit in this one), make your room temp sandwich, spray your pan with nonstick spray and grill until bread is nicely toasted. Then flip and repeat & enjoy!

Fall-ify it! It’s fall now, so ‘tis the season! Spread your nutter (get it…nut+butter), then canned pumpkin, and then a thin layer of pumpkin butter (I <3 TJs). If you love cinnamon, sprinkle the love, and scatter some pumpkin seeds.

Open-faced toasted waffle. Instead of traditional bread, take a whole grain waffle and top with your favorite nut butter and add berries (because everything’s better with some sweet stuff!)

Savory sammie. Along with your favorite nut butter, place roasted sweet potatoes seasoned with salt, pepper, and rosemary on whole grain bread. It’s different, but delicious, nonetheless.

Chinese Peanut-y Vegetable Wrap. You know those peanut butter-drenched cold noodles that are best when eaten straight out of the container? (So I hear.) Take that inspiration and add it to your veggies (try mushrooms, zucchini, & bean sprouts). Then roll it up with some hot sauce and you’ve got Chinese food wrapped up without dialing for takeout.

The Apple-wich. Instead of bread, swap an apple! It’s pretty, pretty simple, and pretty customizable…it just oozes yumminess! Try this as an EXCELLENT snack! nom nom 🙂

Crispin’wich. As some crunch to your munch by smearing any butter on a rice cake or corn thin (my fav) topped with freeze-dried berries and extra seeds to boost protein, fiber, omega 3s, and CRUNCH! It’s extra crisp makes this comfort food satisfaction guaranteed on a whole new level!

The Chelsey Special (my personal favorite): A GORGEOUS sandwich (on the inside –nutritiously speaking– & out!) made with a variety of fruit (especially raspberries and banana), chia & pumpkin seeds, and sunflower seed butter. I could eat this any day…and probably several times a day, at that! (Bonus tip: Try it grilled for some extra comfort!)

The best part? You can make a bunch of your favorite sandwich and freeze them for a convenient grab and go breakfast, lunch, or snack that’s good for you too! Did you know that? How COOL?!?

Stop Cravings & Nighttime Snacking

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