I grew up on peanut butter and jelly sandwiches; it’s what mom would make me when I was a kid. But sadly, my childhood snack is no longer the best for me diet-wise.
White bread is made up mostly of carbs, which turns into sugar. That, plus the blobs of peanut butter and jelly (usually full of sugar and preservatives, too) make it even worse. The sandwich, in short, is basically a sugar bomb. And too much sugar can cause the body to crave for even more carbs and/or sugar throughout the day. Yikes!

Lucky for PB&J lovers like myself, I found a way of making a healthy, more grown-up version of my favorite sandwich. And it starts with making your own spreads. Curious to see how? My recipe, below! I promise, it’s easy.


For peanut butter:

For strawberry chia jam:

  • 1/2 tbsp. chia seeds
  • 1/2 cup strawberries, fresh or frozen
  • 1-2 tbsp. water


For peanut butter:
Blitz nuts in a food processor or blender until smooth and creamy. TIP: Add coconut oil if it’s still lumpy.
For strawberry chia jam:
Add strawberries in a saucepan and bring to a boil. Once the water starts to bubble, mash strawberries with a fork until there are no large chunks. Turn down heat, then let it simmer for 5-7 minutes. Cool before serving.
And there you have it—natural, low-calorie spreads that will level up your classic PB&J. Want to make it even healthier? Ditch the white bread and opt for Ezekiel bread or rice cakes instead. Happy eating!
To discover more about healthy living, visit our Wellness Tab.

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