New Twist on Old School PB&J

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As a child my most favorite lunch was peanut butter and jelly – I literally think I ate it every day in grade school.  Just because you are trying to eat healthy, does not mean you need to give up your favorites! With a few minor tweaks, you can make a much healthier version of that old PB&J you loved as a child (and come on….who doesn't still LOVE the PB&J??!!).

 

Old school PB&J was typically made with white bread (or in my family Italian white), regular peanut butter like Skippy or Jif and my favorite was always strawberry jelly. What would happen if you just swapped out these for some healthier options like sprouted whole grain bread, natural peanut butter (almond butter works well too) and natural fruit preserves?

 

Let's take a look:

 

	Old School	Healthier Option
Bread:	White	Ezekiel
Calories (per slice)	90	80
Fat	1g	1g
Sugar	1g	0g
Fiber	<1g	4g
Protein	3g	5g
Sodium	130mg	70mg
Peanut Butter:	Regular	Natural
Calories	190	190
Fat	16g	16g
Sugar	3g	1g
Fiber	2g	3g
Protein	7g	8g
Sodium	150mg	5mg
Jelly:	Regular	Natural Preserves
Calories	50	35
Fat	0g	0g
Sugar	12g	7g
Fiber	0g	0g
Protein	0g	0g
Sodium	0g	0g



 

Assuming you are using 2 slices of bread, there is very little difference in total calories (only about 35 calories less in the healthier option), but remember not all calories are created equal! It is all about the quality of the calories and you are getting a way better bang for your calories with the healthier version. Going with the healthier option and you are eating at least 9g less sugar, 5g more fiber, 3g more protein and over 200mg less sodium. 

 

Afraid of all the fat? First of all, fat from nuts are not bad for you. Most commercial peanut butters use hydrogenated vegetable oils to prevent separation. Natural peanut butters like Trader Joe's only contain peanuts. If the separation bothers you Barney Butter is a great alternative. It does have a bit of added sugar, but it is likely a good transition if you are used to the commercial brands. 

 

If you go with reduced fat peanut butter, rather than regular, you are likely adding even more sugar since most low fat/no fat versions take out the fat and replace it with sugar (or worse some artificial sweetener). Similarly if you go for the no sugar/low sugar jellies. Best to go with natural fruit preserves sweetened with natural juice and regular natural nut butter. Additionally, most commercial jellies contain high fructose corn syrup.

 

It goes without saying that there is not much nutritional value in white bread. Not only are they highly processed, made with bleached flour, they often contain high fructose corn syrup. I really love Ezekiel Sprouted Flax bread. Sprouting releases vital nutrients and these breads contain more vitamins, minerals and protein than breads made with regular flours. Other healthy bread options are sourdough and rye (or sourdough rye if you can find it!).

 

Don't give up your childhood favorites, just mix it up with some healthier versions of your favorite ingredients. You might end up loving the new versions even more!!!

 

More info on sprouted breads:

 

http://www.mindbodygreen.com/0-6318/Whole-Wheat-vs-Sprouted-Grain-Bread.html



Super Ingredient In Action: Forbidden Rice

 

Kicking off a new series of posts here on The Healthilicious Chick with my good friend and amazing cook, Abbey Bell. A lot of people hear about some great new food or spice that they should be adding to their diet, but have no idea what to do with it. Well we are here to put an end to that issue! Abbey and I are combining efforts; each post will showcase a super, nutrient dense ingredient and Abbey will give a delicious recipe so we can all starting eating it immediately.

Meet Abbey:

Hi Everyone!  I'm Abbey from Abbey Bell Catering. I used to be Lauren's Pilates instructor, but now I'm her cooking instructor. When Lauren told me she was getting certified as a holistic health coach, I thought it was the perfect opportunity for us to learn from each other. I've asked Lauren to share an ingredient and it's benefits for my clients and in return, I've created a recipe for you incorporating that very ingredient.  Today, we're cooking with black rice.

 

When Lauren gave me her write up about Black Rice, the first thing I thought was how beautiful an array of colorful vegetables would look against the black backdrop, so I've created what I'm calling Black Rice Fun-Fetti! I've curated a rainbow of anti-oxidant rich vegetables that have been lightly sautéed and tossed with the rice and a light Asian inspired dressing.  This is a gluten-free vegan recipe that is a perfect side dish to your protein of choice or add your favorite beans to create a complex protein and compete meal. Enjoy!

 

Check out why you should be eating Forbidden Rice (Black Rice)!

 

Black Rice Fun-Fetti

 

1 cup uncooked black rice prepared to package directions*

1 teaspoon coconut oil

1/2 large onion, diced

1 large, red beet, steamed and diced*

2 large carrots, diced

1 yellow pepper, diced

2 cups shredded lacinato kale, raw

2 tablespoons cilantro, minced*

Salt and pepper to taste

2 tablespoons toasted sesame oil

3 tablespoons unseasoned rice wine vinegar

1 tablespoon gluten free soy sauce

1 tablespoon+ grated fresh ginger, to taste

Sprinkle of cayenne pepper

 

 

 

Prepare the black rice according to the package directions. While the rice is cooking, heat a sauté pan over medium heat and add coconut oil.  Sauté the onion and yellow pepper together until just soft.*  Add to a large bowl.  In the same pan, sauté the carrots until just soft and add to the same bowl.  Add the beets, kale, cilantro and rice to the bowl and toss.  In a separate bowl, combine sesame oil, rice vinegar, soy sauce, ginger and cayenne pepper and drizzle over the rice salad.  Toss all ingredients together and enjoy!

 

Helpful Hints:

• The key to fluffy rice that isn't gummy is to add just a touch less water than called for and to let the rice steam with the lid on and light off for 10-15 minutes after the cooking time.  Perfect every time!
• I steamed the beets in a pot filled with shallow water, but you could easily use pre-cooked organic beets. Trader Joe's has a great version in their refrigerator section.
• Not everyone likes cilantro.  If you're one of those people substitute Italian parsley.
• I find the vegetables are easier to digest slightly softened, but be sure not to cook them until the are mushy. You want to retain the texture of the vegetable.  

Natural Cures For That "Had Too Much Fun Last Night" Mornings

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Did you party a little too hard last night? Say yes when you should have said no to that last round? Although I don’t make a habit of it, there is the occasional late night that I definitely regret the next morning…

 

Although I usually crave something greasy and cheesy and all together bad for me, beyond those first few minutes while I am eating it, it does not fix the hangover and often makes me feel worse. So instead of reaching for the burger and the pepto, try out these natural remedies:

Hydrate, Hydrate, Hydrate!
 

I know we all know this one, but alcohol totally dehydrates us, which is part of why we feel so badly the next day. The best thing is to drink lots of water while you are drinking, but in lieu of that the key is to rehydrate afterwards. Water is great, but sometimes it’s just not the most appealing thing. I have found coconut water to be the ideal solution. It is slightly sweet (stick to the plain version so you are not adding unnecessary sugar), so tastier than plain water and it’s a good source of electrolytes, namely potassium which is necessary for proper hydration. I try to drink some before I go to bed if I anticipate a bad morning, but the key is to keep drinking it the next day. And the sugar will give you a little boost, as well.

Eggs

Although you may be craving a big plate of bacon and eggs with a massive side of coffee, just stick to the eggs (and remember coffee is dehydrating, so avoid it). Eggs are a great source of protein and key amino acids that are major hangover killers! Taurine supports liver function and Cysteine breaks down acetaldehyde, which is the byproduct produced when ethanol is broken down by the liver and is the cause of that nasty headache.

 

Boost Your Potassium
 

Eating foods high in potassium will counteract the effects of alcohol, which depletes the body of this key nutrient. As mentioned above, potassium is very important for maintaining hydration. Ideally eating some greens or a green juice would be fantastic, as they are high in potassium and also will help the body to rid itself of toxins. However, you are likely not craving a green smoothie when you are hungover….so opt for a banana instead! A single banana contains about 400 mg of potassium and that bit of natural sugar will definitely give you a boost. Additionally, bananas are very soothing to the stomach. If you can whip up a smoothie with some hidden spinach in it, then even better!

 

Sweat It Out

 

Ok so the idea of heading to the gym when you can barely get off the couch may not seem like a good idea, but if you can manage to get up and get moving you will feel better. No need to kill yourself by taking some crazy cardio kick boxing class, but if you can find a tolerable way to move and sweat out some of those toxins it will really make you feel better. You are not looking to further dehydrate yourself, but sweating will really release some of the toxins in your system while you continue to rehydrate. Get the nasty out and keep on adding in the good!

 

Grapefruit

Grapefruit is great for detoxing. It helps your body to flush out the toxins and also contains a large amount of selenium and allicin, which aid in liver cleansing.

 

*Note: Grapefruit counteracts some medications. It is usually indicated on the prescription bottle, however to be safe I generally do not eat grapefruit or drink the juice within a couple hours of taking any medication.

Miso Soup

This is a new discovery for me and boy does it work!  I often crave something salty and soup is always a welcomed food when I don’t feel well, regardless of the reason. Enter miso soup, which is totally delicious; the broth rehydrates you, replenishes your sodium levels and the fermented miso helps with digestion.

Given all the summer BBQs and parties ahead, next time you indulge a little too much give these a try!