Many of us have finished our vacation and are looking for an easy and healthy eating option. This delicious breakfast sandwich can be fixed in about 5 minutes.
It is nutritious and low in saturated fat. Too much saturated fat in your diet can increase harmful LDL cholesterol. According to USDA’s www.myplate.gov/myplate-plan, women have an average recommended calorie intake of 2,000 and a limit of 15 grams of saturated fat. For men, the respective values are 2,500 calories and about 19 grams of saturated fat.
Customize this recipe by combining your favorite whole grain toast bread with nut butter, honey or jam, and slices of fresh fruit. This recipe is a budget-friendly recipe as it can be adapted to the bread and fruits you have at hand. A tablespoon of nut butter contains less than 2 grams of saturated fat, 2 grams of fiber, and 7 grams of protein, so it’s an alternative to fatty breakfast meat, muffins, or sweet rolls. increase.
Will need:
• One slice of your favorite whole wheat bread
• 1 tablespoon nut butter (peanuts, almonds)
• 1 tablespoon of honey or fruit preserves
• ¼ cup of fresh fruit, rinse, slice into bite-sized pieces
procedure:
• Wash your hands with warm water and soap for at least 20 seconds.
• Slice the fruit (make sure the berries are well rinsed with running water before slicing).
• Toast the bread to a medium brown color and let it cool for a few minutes.
• Spread nut butter on toasted bread.
• Place the fruit bite on top.
• Place the jam on top of the fruit, or if you are using honey, let it rain lightly on top.
This sandwich is about 305 calories and is rich in nutrients and fiber.
Have fun at home or spend a busy day together. Remember to refrigerate within 2 hours as it is a cut fruit.
For more information on a healthier diet, contact Janet Steffens, Purdue Extension Educator in Floyd County at jsteffens@purdue.edu. Call (812) 948-5470 to be on the waiting list for meals in your diabetes class in February.
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