The iconic PB & J can bean exceptionally healthy lunch if you choose the right ingredients!
2 slices 100% whole wheat bread
2 tbsp any nut butter (peanut, almond, cashew), natural best
1-2 tbsp fruit-based spread, berry-based best
1 tbsp hemp kernels
Optional: Additional fruit slices (apples, pears, and/or banana)
Side: Fruit Kabob with Yogurt Dip
1 wooden kabob skewer
1 small container of vanilla Greek yogurt
Spread nut butter evenly over slices of bread. Repeat with the fruit-spread. Sprinkle hemp kernels on both pieces. (Optional: Add nutrition to your sandwich by including slices of fruit.) Close the sandwich and cut into triangles for easy-eating.
Fruit Kabob with Yogurt
Alternate placing fruit selection on skewer to create a colorful, fun fruit stick. After kabob is full, break off the sharp ends of the skewer for safety. Include yogurt as a fun dip for the fruit and a great source of calcium and complete protein.