It’s Peanut Butter Jelly Time

If you have followed this blog or my Twitter or Facebook account for even one day you will know that I am a lover of all things Nut Butter and Jelly/Jam.  You will also know that I don’t just like status quo (that’s boring.)  So for me it is how do you take the PB&J to the next level?  Well I have an answer but we have to establish some ground rules first.

1- We all agree that the peanut butter and jelly sandwich of our youth (creamy peanut butter and grape jelly on white bread) is the standard.  Index = 90

2- We agree that in order to kick up the pb&j to the next level you can’t just put it on whole wheat bread and toast it.  Index score = 95

3- We agree that the next level can’t just be crunchy peanut butter.  Index score = 98

4- Lastly, we all agree that almond butter is a logical step up and where we should be basing our index score on.  Index = 100


So if you decide to venture into my world of nut butter and jelly sandwiches it undoubtedly has to start with crunch almond butter on whole wheat toast at a minimum.  What you do from there is up to your imagination and we can then grade them out and give them an index against 100.

Are we clear on this?  Good because I have created two nut butter and jelly sandwiches that are going to knock your socks off and I am working on two others but I need to perfect my recipe first.

So without further ado here are my two newest creations along with their nutritional value (I also added the nutritional value of the crunchy almond butter and grape jelly on whole wheat toast to the bottom of this post.)


The Royal Hawaiian – Index 110


Imagine a cool breeze over looking Kona

Ingredients: 1 tsp Crunchy Almond Butter, 1 tsp Pineapple Preserves, 1/8c shredded unsweetened coconut, 1 strawberry (sliced), 1/2 small banana (sliced)

Servings: 1

Nutritional Information: 297 Calories, 11g Fat, 42g Carbs, 10g Fiber, 10g Protein (55% Carbs, 12% Protein, 33% Fat <– Jackpot for Endurance Athletes)


  1. Toast bread. (if you use Ezekiel like I do and freeze it then toast on highest setting, then flip over and toast on lowest setting for perfect crunchiness.)
  2. Spread Almond Butter on one piece of bread and pineapple jam on the other slice of bread.
  3. Sprinkle the coconut over the almond butter
  4. Add sliced bananas to the coconut side and the sliced strawberries to the pineapple jelly side.
  5. Combine both pieces of bread and serve with a mimosa (I just had OJ but a mimosa sounds like Hawaii right?)


The Campground – Index 112




Just imagine sitting around the campfire with this sandwich

Ingredients: 1 tsp Crunchy Almond Butter, 1 tsp Blueberry Jam, 1/4c mini marshmallows, 1/4 Newman’s Own Dark Chocolate (70%) Bar

Servings: 1

Nutritional Information: 350 Calories, 15g Fat, 53g Carbs, 9g Fiber, 11g Protein (54% Carbs, 11% Protein, 35% Fat <– Perfect for endurance athletes)


  1. Toast bread. (if you use Ezekiel like I do and freeze it then toast on highest setting, then flip over and toast on lowest setting for perfect crunchiness.)
  2. Spread Almond Butter on one piece of bread and blueberry jam on the other slice of bread.
  3. Place chocolate down on top of peanut butter (can you hear an Almond Butter Cup recipe coming up?)
  4. Top with mini marshmallows.
  5. Combine both pieces of bread and serve with coffee (that’s what I would drink at the campground)

My plans for future nut butter and jelly sandwich include a Thanksgiving Day version as well as a Thai version.  I am perfecting both and hope to be able to post them soon.

 Nutritional Information for PB&J on Wonder: 430 calories, 19g Fat, 55g Carbs, 6g Fiber, 14g Protein (49% Carbs, 12% Protein, 39% Fat)

This information is based on 2Tbs Jif Creamy Peanut Butter, 1Tbs Welch’s Grape Jelly and 2 slices on White Wonder Bread.

What Do You Put On Your Nut Butter and Jelly Sandwich?

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  1. adena says:

    PB&J!!!!!!!!!!! I have been on a kick of these for ages now.. many nights this is my dinner. Love these ideas, can’t wait to see what’s next!!

    I know it isn’t healthy but there is NOTHING better than homemade jam.. I want homemade jam.. strawberry, strawberry rhubarb, apple jelly.. dang it, now I’m sad..
    adena recently I was..My Profile

    • CTER says:

      Oh my friend but you can make it slightly healthier by using stevia or even turbinado as the sugar in the jam. Just don’t make a ton of it and cut the sugar way way back because the fruit has natural sugars in it already.

  2. Marlene says:

    Well the first one won’t work for me since I can’t eat bananas and I don’t like coconut. :p I could definitely try something like that with modifications… I am a creature of habit and always stick to plain old PB&J – though there is really nothing plain about it. MMMMMMMMMMMM!
    Marlene recently posted..Three Things ThursdayMy Profile

    • CTER says:

      You don’t like coconut? oy vey! Can we still be friends? Think of anything that reminds you of Hawaii or a Caribbean island and toss it on there. The pineapple jam is the key to that variety anyway.

      Maybe you’ll like my Thai inspired version when I perfect it. Should be out soon.

  3. I am a huge pb and banana fan. I would venture to say that it is actually my favorite meal. Try pb, banana, and smashed sweet potato on toast. Or just pb and a little honey.

    • CTER says:

      PB & Honey is great but I toss on a sprinkling of cinnamon or allspice on top of that and usually do that on a rice cake before my morning workout. It reminds me of fall and that is my favorite season. Plus after about 2 months of 100*+ temps here in Dallas fall can’t get here fast enough.

      • Yes, please! I need fall weather to come NOW! I spent last fall in Nebraska and thoroughly enjoyed the weather and the changing of the leaves. This is dreadful.

        Do you really only put 1 teaspoon of pb on your toast? That is self-control. I stay under a tablespoon, but a teaspoon. My friend, you deserve an award. Or maybe I should just question your love of nut butter.

        I am kind of an all of nothing gal, so I actually just have to avoid the stuff sometimes altogether. I have lost 55 lbs, but need to lose about 30 more, so i have to watch the nut butter/seed butter consumption. But, you made a great point in your post the other day that it is very much a stick-to-your-ribs kind of food. It does keep you satisfied, so sometimes I do eat it.

        Have you ever made your own? Ashley at has many a recipe. I have tried and failed once, but I will definitely try again. Nothing better than knowing exactly what is in your food.

        • CTER says:

          HA HA… mind feels like it is melting some days and I’m not sure if it is from training or from the heat.

          I do put only 1 teaspoon but you have to remember that in the morning before my workout I have 1 or 2 rice cakes each with a teaspoon, then I usually have oatmeal when I return from my workout with 1Tbsp in the oatmeal and then typically a sandwich at lunch which I put only 1 Tsp. So all in all I am consuming 2 Tbsp (or 2 servings) of nut butter in a day……I may need to cut back….LOL!

          I have made my own and it is awesome. I made it with almonds. My first was a failure as well but eventually I got it but now I need a new food processor because mine broke after making my own fig bars. That was a bummer.

  4. BDD says:

    OK, this post surprised me, I was wondering how pb&j would be interesting enough to post about, but you did it, especially the Hawaiian one, I am gonna give it a try

    Speaking of PB&J, Colleen was telling me one of her ironman secrets, she makes a pb&j sandwich, then taked a rolling pin and flattens them out, rolls it up and cut them to take on the bike, she says its a great real food item that wont leave you all messy while riding, brilliant in my opinion
    BDD recently posted..Great Buckeye Challenge Olympic Triathlon Race ReportMy Profile

    • CTER says:

      That is a truly brilliant idea and one I may be practicing tomorrow on my 4 hour ride. Thanks you for putting this up and thanks to Colleen for the invention.

  5. katie says:

    yum! I ALWAYS toast my PB&J. always.
    katie recently posted..random friday factsMy Profile

  6. I am an almond butter, honey and banana kind of girl! SO GOOD!
    chloe @ 321delish recently posted..Olive Studded Greek LasagnaMy Profile

  7. Looks INSANELY good. I don’t get so creative with my nut butters, but I do love to put a huge dollop of crunchy almond butter in my oatmeal. It’s a fun little surprise and makes my day.
    Shut Up and Run recently posted..Job SlutMy Profile

    • CTER says:

      oh no doubt about putting nut butter in my oatmeal. The place I go on Wed AM for a networking meeting gives out brown sugar and I always tell them to just replace that with peanut butter. Odd looks but you can’t beat it.

  8. I go purist. index = 80 gets me through the day.
    Carolina John recently posted..Oh MyMy Profile

  9. Jill says:

    I like PB toast (or AB toast) and I like jelly toast (or rather Simply Fruit toast) but I do not like PB mixed with jelly on toast. I like them separate. Isn’t that what a 4 year old does?
    Jill recently posted..Pikes Peak Ascent? Check!My Profile

  10. Michael says:

    Gotta admit…I’m a plain Peanut Butter…or other type of girl. Just whole wheat toast or bagel and nut butter. Nothing else. I just can’t do it…
    Michael recently posted..THANK YOU for not Leaving Me…….GIVEAWAY!My Profile

  11. Chuck says:

    Yum! I’ll ways be a sucker for a peanut butter and marshmallow fluff sandwich on Marin’s potato bread! Wow…

    And just curious- did you mean 1 tablespoon, not 1 teaspoon?

    Coconut is amazing too and so health as an MCT. Do you use coconut oil?
    Chuck recently posted..Coconut Meat SauceMy Profile

    • CTER says:

      I did mean teaspoon because of all the other ingredients I put on there and what I usually eat my sandwich with. I usually have my sandwich with an Herbalife24 smoothie that is packed with about 250 calories so I am eating about 600 calories at lunch with that combination.

      • Chuck says:

        Got ya. As long as you’re getting that full calorie spectrum that’s pretty solid. I just love the nut butter flavor so i like more of it! What kind of secret weapon did you have tonight… wait, don’t answer that on here– email me!
        Chuck recently posted..Coconut Meat SauceMy Profile

  12. Kevin says:

    Skip the nut butter and just go with a fluffer nutter. Marshmallow fluff and peanut butter. Reminds me of my childhood every time I eat one.
    Kevin recently posted..How?My Profile

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