A peanut butter and jelly sandwich is an American classic. However, fast forward to today and this simple sandwich has completely transformed itself. Starting just with the peanut butter itself, there are several options to consider when deciding which jar to put into your shopping cart.
Salted versus Unsalted
The main difference between salted and unsalted peanut butter is the sodium content. Depending on the brand, the sodium per serving can range from 100 milligrams to 150 milligrams. If you are looking to reduce your sodium intake, then consider unsalted peanut butter which has zero milligrams of sodium per serving.
Natural versus Regular
While the word ‘natural’ is a loosely regulated term, seeing it on a jar of peanut butter is making reference to its oil content. Peanuts naturally contain oil, so grinding them into a spread will cause these oils to rise after the spread has sat for a period of time. In order to prevent this natural separation, peanut butter manufacturers have added hydrogenated vegetable oils as a stabilizer. Not only does this keep the peanut butter ‘together’ but it also helps the product have its creamy, easy to spread properties. The downfall to this product is the fact that it contains hydrogenated oils, also known as trans fats. The Dietary Guidelines for Americans recommends limiting your consumption of trans fats to the lowest level possible because they increase bad cholesterol levels, which consequently increases the risk for heart disease.
Natural peanut butter is not made with any stabilizing ingredients, hence the ‘natural’ labeling tactic. When the product is stored at room temperature, the peanut oil does rise to the top of the jar, meaning you have to stir the jar before every use. If you chose to store the product in the refrigerator, the oils do not separate, however it has a firmer consistency that is not easily spreadable like regular peanut butter. Even jelly is getting a ‘natural’ twist, with companies coming out with spreads containing no high fructose corn syrup or preservatives.
Varieties
Peanut butter does not stop here. Go to your local grocery store or health food store, and there are rows of shelves filled with a variety of spreads. Some of the spreads on the market today include cashew, macadamia nut, hazelnut, pecan, almond, and sunflower seed butter. There is even soynut butter that acts as a replacement for people with a peanut allergy.
New Twists
Now, to give the PB & J new twists, try these cool sandwich ideas, or modify them for your own personal preference.
Apple Pie
Spread creamy peanut butter on a piece of toasted whole wheat bread. Top with sliced apples and sprinkle with cinnamon and drizzled honey. Top with another slice of toasted bread and enjoy!
Carrot Cake Creation
Spread chunky peanut butter on a slice of whole wheat bread. Top with shredded carrots, raisons, and chopped walnuts before adding another slice of bread, and dig in!
Quesadilla Delight
Spread smooth peanut butter on a whole wheat tortilla, and top with sliced bananas. Next, spread strawberry preserves onto a second tortilla. Put these two together and heat in a pan over the stovetop until the tortilla is golden and warm. Cut into wedges and dip into vanilla yogurt for a tasty treat!