Tuesday, October 4, 2011


Chocked full of fiber, potassium (bananas and figs), manganese and vitamin C (raspberries), antioxidants (raspberries and figs), and calcium (figs), this particular sandwich really packs a punch. It's nutrient density addresses asthma, hypertension, bone health, cancer prevention, weight management and macular degeneration.

You can vary the type of fruit you use for the "jam"... Aim for whatever is fresh, in season, and buy local. I had bananas, raspberries and figs - obviously - but thinly sliced granny smith apple, some blueberries, strawberries or sliced grapes would work equally well. Buy in bulk and blend in a food processor for more of a "jam" texture, and store in a glass jar, if desired. Seasonal choices will be on sale, making this an extremely nutritious and affordable meal. 

Use high quality fiber rich seeded and/or sprouted bread whenever possible, to boost overall nutritional density. Dave's Killer Sprouted Good Seed Bread is my favorite, but I'm also fond of Happy Campers Gluten-Free Party Hardy loaf, which when thinly sliced, is perfect for any nut butter and fresh fruit combination. 

Switch it up! Try raw pistachio or almond butters, or cashew creme. Use half nut butter and half Nutella for a special treat, while keeping added sugars to a minimum. This makes a hardy meal that travels easily, and will leave you feeling full of energy and satisfied. Eat 1/2 for a filling dessert, or the whole sandwich for a jump start to your day. Wash it down with a small glass of vanilla hemp, unsweetened soy or plain almond milk. Or if you must, a small Americano. YUM.

What I had on hand:

2 slices of Dave's Killer Sprouted Good Seed bread, toasted
1 large fresh fig, thinly sliced
1/2 banana, thinly sliced
a small handful of raspberries
2-3 TB Smuckers Organic Crunchy Peanut Butter (no sugar added)

What I did:

After toasting one slice, spread on nut butter while bread is still warm.
Add fruit on top, while toasting second slice. Cover the 1st slice with 2nd slice,
and use a saucepan lid to cover the entire sandwich, pressing down.
This will help secure the sandwich together, keeping it warm and gooey,
until you are ready to eat it. So good!

For more information on the health benefits of bananas, click on this link:

For more information on the health benefits of raspberries, click on this link:

For more information on the health benefits of figs, click on this link:

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