People love to bash peanut butter and jelly sandwiches for being too high in fat and sugar, but I would argue it’s a great choice for your lunch-time meal. A peanut butter and jelly sandwich is one of my favorite feel-good options combining sweet and savory flavors with a ton of satiation. An American past-time and staple for lunch, the peanut butter and jelly sandwich does indeed offer health benefits that we should take note of.
The simple health benefits of this type of sandwich include protein, fiber, healthy fats, antioxidants, vitamins, and minerals. Peanut butter is a great source of most of these including vitamin B, potassium, and magnesium, as well as a combination of fiber (2-grams per serving) and protein (8-grams per serving) that not only fills you up but keeps you ‘feeling full’ longer. As long as you select an organic ‘healthy brand’ of peanut butter; low in sodium and lower in sugar (1-2 grams), it can certainly serve as your healthy meat protein substitute!
Now this peanut butter and jelly sandwich is totally gussied up. In an effort to throw some fruit into the mix, I created a PB&J sandwich that also included sauteed bananas. Dipped in a mixture of espresso-flavored olive oil, honey and vanilla extract, the sauteed bananas definitely create a sweet, more indulgent version of our sacred PB&J. But keep in mind, we’re still only working with healthy, natural fats and sugars! Additionally, if you do suffer from peanut allergies, almond, sunflower and/or other nut/seed butters would all be great substitutes.
1 sliced large banana
1 tablespoon espresso-flavored olive oil
1 tablespoon vanilla extract
1 tablespoon honey
4 slices of whole wheat bread
2 tablespoons of peanut butter (per sandwich)
1 tablespoon of grape jelly (per sandwich)
- Combine olive oil, vanilla extract, and honey in a small bowl.
- Slice up one banana and dip slices into the above-mentioned mixture.
- Spray/drizzle coconut oil in a non-stick skillet on medium heat on the stove-top.
- Saute banana slices until golden brown.
- Build PB&J sandwich with bread, peanut butter, grape jelly and sauteed bananas.
- Grill sandwich in the same skillet brushing the bread with more olive oil.
Makes 2 sandwiches!