Classic PB&J gets makeover

Most kids — and many adults who want to remember being kids — love peanut butter and jelly sandwiches. Problem is, this lunchbox staple is high in fat and sugar. So it’s time for a remake of that beloved sandwich.

The first fix is the bread. Skip the fluffy white bread and go straight to a multigrain or whole wheat. You can opt for one of the soft varieties of whole wheat, but read the packages: Choose one that specifically says “100 percent whole wheat.”

The second fix is the jammed-with-sugar jelly. Start with a base of all-fruit spread, and add a healthy dose of real fresh berries.

The final trouble spot is the peanut butter. Natural, unsweetened peanut butter puts you on the right track (most other peanut butters are filled with unnecessary sweeteners and added oils). But even regular peanut butter is loaded with fat, so use it sparingly.

But that doesn’t taste nearly as good as really loading it on.

The solution? Mix together peanut butter and cooked instant oatmeal. Crazy? Maybe a little. But oatmeal has a nutty, pasty quality to it already. Be sure not to buy sweetened instant oatmeal.

PB&J makeover

1tablespoon instant oatmeal

3tablespoons nonfat milk

Pinch salt

1tablespoon natural unsalted peanut butter

1/4cup chopped fresh berries, chopped

2teaspoons all-fruit spread

2slices multigrain or whole-wheat bread

In a small microwave-safe bowl, combine the oatmeal, milk and salt. Microwave on high for 1 minute, or until boiling. Allow to cool for 5 minutes, then stir in the peanut butter.

In another small bowl, stir together the berries and fruit spread.

Spread the peanut butter-oat mixture on one slice of bread and the fruit mixture over it. Top with the second slice of bread.

Nutrition information per serving (values are rounded to the nearest whole number): 270 calories; 80 calories from fat (30 percent of total calories); 9 g fat (2 g saturated; 0 g trans fats); 0 mg cholesterol; 42 g carbohydrate; 11 g protein; 10 g fiber; 420 mg sodium.