Updated: May 30, 2022
When you think of an old-fashion ooey-gooey pb + j on Wonder Bread, where does it bring you? For me, it's sitting on my couch during childhood in the home where I grew up, watching The Flintstones while gobbling up my fave sandwich of all time, peanut butter and jelly. Sometimes my mom would switch it up and make a fluffernutter sandwich, which is peanut butter with marshmallow. I completely relish those childhood memories. However, I know that eating the white processed bread, Skippy peanut butter with added sugar and oils, and sugar-laden jelly would probably wreak havoc on my body today, causing inflammation, head fog, moodiness, and fatigue.
Enter, the grown-up version of pb + j, with whole-grain sprouted bread, ground peanuts, and omega-3-rich natural berry spread. This healthy (AND tasty) version of the old-fashion pb + j is packed with fiber for healthy digestion, B vitamins for a healthy mind, omega 3's for glowing skin and a sharp brain, vitamin C for immune support, and much much more.
Berry Chia Spread
This homemade berry chia spread will satisfy your tastebuds with the natural sweetness of berries and satisfy your brain with its high omega-3 content. Chia seeds are one of the best known plant-based sources of omega-3 fatty acids, giving you your daily dose in just two tablespoons!
Prep time: 10 minutes
Cooking time: 5 minutes
2 cups organic berries, washed (strawberries, raspberries, or blueberries)
4 Tbsp pure maple syrup or date paste 1 large lemon, juiced
3 Tbsp chia seeds
Heat the berries on medium in a small stovetop saucepan until they start to soften (about 5 minutes).
Add the berries, maple syrup, lemon juice, and chia seeds to a food processor.
Blend the berry mixture until the berries are completely blended.
Let sit in the refrigerator for at least 30 minutes or until ready to use.
The spread will stay good in the refrigerator for 7–10 days.
Create a chunkier spread
Instead of using a food processor, after step one, add the cooked strawberries to a medium-sized bowl. Stir in the maple, lemon juice, and chia seeds. Mash the mixture together with a potato masher or fork until the berries are mostly mashed (depending on your personal preference).
If the spread is too thin
If, after setting in the refrigerator for at least 30 minutes, the spread is too thin, add ½ tablespoon of chia seeds at a time. Mix well into the spread and let sit for 30–60 minutes then check on it. Repeat until you achieve the desired consistency.
Try other high-water content fruit such as apples, pears, or watermelon. (Note: the chia amount may vary depending on the fruit you use.)
Grown-Up PB + J
2 slices bread (brands I really love: Dave's Killer Bread, Ezekiel, and Silver Hills)
2 Tbsp homemade or store-bought unsweetened peanut butter (or your favorite nut or seed butter)
2-3 Tbsp berry chia spread
You don't need me for the rest, do you? ;)
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