Adult PB and J: Breakfast Addition

Peanut Butter and jelly sandwiches hold a certain nostalgia. I remember having picnics at the park and unwrapping a peanut butter and jelly sandwich and watching as all the sugary gooey goodness of raspberry jelly dribbled down my hands as I ate it.

Fast forward 25 years later, I’m a single working mother looking for anything that can be made ahead of time to save me a few precious minutes every morning.

I’m always looking for meal options that pack an extra punch of nutrient dense ingredients to help me stay full but is realistic for my life that has limited spare time.

One of my favorite go-to breakfast is a spin on a peanut butter and jelly sandwich, without the sandwich...

Ingredients:

1 individual packaged Siggi’s Triple Cream Vanilla Greek Yogurt

1 cup Berries (I prefer Raspberries)

2 Tbsp Plain Almond/Peanut Butter

1 Tbsp Flax Seeds

Drizzle of Honey

Preparation

The great thing about this recipe is that it can be prepped ahead of time. Grab some reusable containers, place the berries, nut butter of your choice, flax seed, and honey in a sealable container, and place in refrigerator until you are ready to eat. Grab your container, yogurt, and spoon, pop in your lunch bag for breakfast! Mix your yogurt in with the rest of ingredients when you are ready to enjoy!

Health Benefits

Greek yogurt is packed with probiotics clinically proven to increase “healthy” gut bacteria which can improve digestive health and possibly overall immune health. I prefer actual foods sources containing probiotics over supplementation. There is still so much to learn about the world of probiotics and it can be overwhelming sifting through the countless probiotic supplements trying to find one that actually has proven efficacy. Yogurts listed with the term “live active cultures” means that the probiotics in the product have survived the fermentation phase and will provide the potency and efficacy linked to that strain of probiotic.

I like to choose a full fat yogurt that has equal to, or more protein than sugar. Fat is an essential nutrient for our cell and brain function. It also digests slower in our stomachs, which means it will keep you fuller longer. Add in almond butter and flax seed for an extra boost of fat to help keep you fueled for longer; in addition, they carry a healthy dose of omega-3 fatty acids.

Almonds are a natural source of omega-3 fatty acids as well as magnesium. Omega-3 fatty acids have been linked to lowering triglyceride levels, lowering blood pressure, subsequently lowering the risk for certain cardiovascular diseases. Overall, Omega-3 fatty acids are also essential for reducing several inflammatory agents in the body. Magnesium is an essential mineral that aids in nerve and muscle function and regulation of blood sugar levels.

Raspberries and blueberries are a great fruit option due to their higher fiber content compared to other fruits. Berries are also a great source of Vitamin C as well as other antioxidants. Antioxidants aid in the prevention of cell damage, Vitamin C is specifically important for the production of collagen and supporting immune health. I prefer to get my Vitamin C from food sources rather than supplements. Supplements often have reduced bioavailability compared to food sources, meaning less is absorbed and is less affective. Safe bet is always to choose from the food source when available.