Day 32: PBJ

A quick and easy snack is a peanut butter and jelly sandwich. I know what you’re thinking – what? That’s not healthy!?! Not so fast El Guapo! The classic PBJ with Jif, white bread, and totally sugared jelly *is* actually HORRIBLE for you. If you make a PBJ the right way, though, it can be nutritious, healthy, and has a plethora of good stuff in it. First off, use all natural peanut butter. No added sugar or anything, just all natural. We get a tub of it at Costco, but any grocery store carries it if you look closely.

Kirkland - from Costco

For the “jelly” portion of it, I used Smuckers Sugar Free Red Raspberry Preserves. Raspberries are my favorite fruit…mmmm.


For 1 tbsp it is only 10 calories. It was yummy too. For the bread, I used two slices of 100% Whole Wheat Nature’s Own – only 50 calories per slice.

Nature's Own

I don’t think you need a tutorial on how to make a PBJ…heh heh. As usual, I put all of the ingredients into and got the nutritional information back for one sandwich:


Yes, it is a little high in fat, but it is the good kind of fat. You generally want your fats to come from plants (i.e. peanuts, avacodos, etc) as opposed to from animals (i.e. beef). It’s got a solid 17g of protein and 6g of fiber.

On another note, I ran the first soccer practice for my son’s team today. It was a bit chilly outside (in the 50s), but we made it through it just fine. I’m going to enjoy working with the 10 year old boys — teaching them soccer and teamwork.

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