Nutrition Kitchen - Episode #1: PB&J Recipe

peanut butter

🥗Healthier: almond butter

💰Cheaper: sunflower seed butter

Almond butter offers a different flavor profile, while sunflower seed butter is nut-free.

jelly

🥗Healthier: fruit spread

💰Cheaper: store-brand jelly

Fruit spread often contains less sugar and more fruit.

bread

🥗Healthier: whole grain bread

💰Cheaper: white bread

Whole grain bread adds fiber and nutrients.

butter

🥗Healthier: coconut oil

💰Cheaper: margarine

Coconut oil is plant-based and dairy-free.

Introduce the recipe for a classic peanut butter and jelly sandwich.

Discuss the three levels of the PB&J sandwich: level one (classic), level two (upgraded), and level three (sweet potato toast).

For level one, mention using white bread, smooth peanut butter, and grape jelly.

For level two, explain making an open face sandwich with 100% whole wheat grain bread, natural peanut butter, and fresh blackberries.

Suggest using frozen berries as a cost-effective alternative and mention bananas as a simple option.

For level three, describe making sweet potato toast with only peanut butter and fresh or frozen fruit.

Preheat the oven to 400 degrees Fahrenheit.

Prepare a baking sheet lined with parchment paper.

Choose a rounded sweet potato and scrub it under tap water to clean it, then dry it off.

Cut the sweet potato into quarter-inch slices lengthwise, creating a flat surface for stability before slicing.

If the sweet potato is too hard to cut, poke it with a fork and microwave for a few minutes to soften it.

Place the slices on the baking sheet and bake for 15 to 25 minutes until fork tender, or at 425 degrees for firmer, caramelized slices.

Let the sweet potato slices cool and store them in an airtight container in the fridge for later use.

Toast the sweet potato slices on the highest setting if using them fresh.

Equipment Needed

Spice Level:

Dietary

Allergens