September 7, 2011
For all of you late-morning sleepers out there, it’s time to get up and make some breakfast!! And, you can have it on the go. What’s better than that? Click HERE: PB & B for our Peanut Butter & Banana sandwich recipe.
Peanut Butter and Banana sandwiches may sound extremely simple to you, but there are a lot of benefits to eating one for breakfast or a snack. In addition, the ingredients are easy to source on campus, inexpensive, require little/no equipment, the recipe is very quick to make, and the meal is a healthful one.
First, having breakfast is the best way to start your day. (This does not have to be eaten at breakfast. It also makes for a great alternative to a sports/energy bar, as ingredients are natural and less expensive.)
- Breakfast eaters have been shown to have better overall diets, with more vitamins and minerals in their diets, than non-breakfast eaters.
- Breakfast eaters have been shown to have lower body weights than their non-breakfast counterparts.
Second, lets talk nutrition benefits.
- Whole grain or whole wheat toast has fiber needed to keep you full, as you’re rushing around to class, work, and other appointments. You can grab whole wheat bread at Jumbo Express or the dining halls.
- Peanut butter is a great source of poly-saturated fatty acids, which are healthy and essential in your diet, and a good source of protein. When looking for peanut butter, choose the one with peanuts and salt as the ONLY ingredients. Jumbo Express sells Teddie peanut butter, which you can get chunky or creamy. If you have a peanut allergy, can substitute the peanut butter for soy butter or Sun Butter. If you’re are allergic to peanuts, but not other tree nuts, almond butter is a healthy alternative. Barney Butter is almond butter guaranteed to be peanut free.
- For more information on peanut and tree nut allergies, please see the Food Allergy Network. Contact your doctor if you’re unsure if you have a tree nut allergy, as well as a peanut allergy.
- Bananas are a great source of vitamin C, potassium, and B-vitamins. You can grab one at any campus eatery. If you’re not a fan of bananas, apples are a great alternative for this recipe.
- Overall, this recipes provides a great balance of carbohydrates, fat, and protein.
Third, lets talk storing ingredients for PB & B.
- If you live in a dorm or apartment, you can store bread in your refrigerator or freezer. This way, it will stay fresh longer and not mold. If you put it in your freezer, you can pop it right into a toaster to defrost and toast. Or, you can leave it out for 10 minutes and it will defrost quickly.
- Peanut butter (or other nut butters) should be mixed if there are oils found at the top of the jar when you buy it. This way, the oils are well-distributed. Mix the oil with the peanuts by using a knife and pushing all the way to the bottom while moving the knife in circles. Store peanut butter in your cabinet or on top of your fridge.
- Always leave bananas outside of drawers- that way they won’t brown easily. Bananas will keep for a few days, before turning brown.
By: Kate Sweeney