Peanut Butter and Jelly Makeover

There's nothing like a good old fashioned P.B. and J. sandwich once in a while, except a healthier, cleaner, version.

If you and your children want the best possible nutrition, there are a couple places to take aim that you probably haven't considered.

What's in your peanut butter? Really, it should include nothing but peanuts and salt.

Yet most jars of peanut butter contain hydrogenated oil to make it thicker and more spreadable. Even some labels that claim to be "natural" include hydrogenated soybean oil or cottonseed oil to change the consistency. Many peanut butters include sugar or molasses, which we also don't need. Some brands add chemicals  too, to preserve the product and give it an endless shelf life.

Hydrogenated oil is basically a liquid oil that's chemically changed into a solid fat. Once solid, that fat has new artery clogging capabilities as a saturated fat. Over time, and depending on the rest of your diet, hydrogenated fats can lead to heart disease. Saturated fats raise total blood cholesterol and LDL cholesterol, (the bad kind).

So what's a nut butter lover to do? Read the label. There are natural brands that contain just peanuts and salt and they're not super expensive. In fact, my favorite one is a big store generic brand and it's the cheapest one on the shelf.

When you buy natural peanut butter, there's a layer of peanut oil on top. Just take a butter knife and stir it up. Then store the jar in the refrigerator to keep it fresh and thick.

Peanuts provide a cheap decent source of monounsaturated "healthy" fats. Why gunk it up with saturated fat?

Adults should enjoy one serving of healthy nut butter or nuts each day including walnuts, almonds, pistachios, pumpkin seeds or flax. The serving size is roughly two tablespoons. If you eat more than that, you're getting more fat than you need. Even healthy fat, is still fat and you'll gain body fat if you eat too much.

What's in your jelly? Or should we say jam?  Just remember, simpler is better when it comes to fruit spread too. Look for the whole fruit varieties with no added sugars and avoid high fructose corn syrup. Choose spreads sweetened with fruit juice. Read the label.

Next, check out your sandwich bread. Is the first ingredient--whole wheat flour? It should be.

Whole-grain whole wheat flour is full flavored containing vitamins, minerals and protein. It's more nutritious because it contains the whole wheat grain, which has fiber in it. White bread is just made with the inside of the wheat grain which is ground, bleached and then enriched with chemicals to try to bump up the nutritional value. So when something says "enriched" or "fortified"--all the good stuff was taken out, and then replaced artificially.

Whole grain breads have good carbohydrates which break down more slowly in the body, keeping you fuller, longer and delivering better fuel and energy for your work outs.

When you eat whole grain bread, brown rice, whole grain wraps and whole grain pasta, your blood sugar stays at a more even keel than the white flour counterparts of those foods. So you don't experience the spikes and crashes of eating refined carbohydrates.

Products made with enriched or refined white flour break down more rapidly in the blood stream and act like sugar, giving the body a quick burst of energy, before sending blood sugar levels plummeting again. Those foods include white bread, white rice, pasta, and potatoes.

Ditch the spongy white bread. Enjoy the real natural flavor of peanuts and fruit.

Give your P.B. and J. a makeover. And enjoy.

Peanut Butter Balls

1 cup natural peanut butter

1 cup honey

3 cups old fashioned oats

1 tsp ground cinnamon

½ cup mini chocolate chips (optional)

Combine honey and peanut butter. Add cinnamon and stir in chips and oats. Form into quarter sized balls and freeze on a cookie sheet. Once frozen, store them in a container or freezer bag in the freezer. Thaw before eating.

About 40 cals each.

Your peanut butter doesn’t need anything but peanuts and salt. Check the label. If it has added sugar, oil, preservatives and fillers, ditch it. After you open and stir it, natural peanut butter must be refrigerated. If you’re going to eat dessert on your free day, make it something wholesome and homemade. Enjoy!