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Healthy Cooking Blog: Outside-of-the-Box Snack


Ideas for Gluten Free Peanut Butter & Jelly Sandwiches
written by Dr. Christine Dickson

Why Gluten Free PB&J
: Gluten is a protein found in wheat, rye, and barely products. Gluten consumption can be associated with digestive difficulties such as bloating, cramping, abdominal pain, constipation, diarrhea or alternating constipation and diarrhea. Gluten can slow digestion and increase inflammation in the body. In addition, people with diabetes who have eliminated gluten from their diet had better outcomes than people who continued to consume gluten suggesting that gluten free living might stablize blood sugar. 
Eating a traditional American diet that includes gluten products at every meal is thinking and eating inside-the-box. Trying Gluten Free Bread for a week is one simple way to start thinking outside-of-the-box about your diet and taking one small step toward improved health.

Shopping List for Gluten Free PB&J
:

I love to shop at Trader Joes where the food is inexpensive and many organic options are available. There are locations in Livermore, Pleasanton, and San Ramon. When I was at Trader Joes and discovered they sold the savior of Gluten Free Breads,"Udi's Gluten Free White Sandwich Bread," I almost told the store manager I loved him. Before discovering that Trader Joes carried this bread, I had to drive all over to find it.
  • 2 slices of Udi's Gluten Free White Sandwich Bread- made with Brown Rice Flour, Tapioca Starch, & Potato Starch. Udi's is a great tasting product, which provides a healthy alternative to regular sliced bread. 
  • 2 Tablespoons Creamy Salted Peanut Butter (Unprocessed) -you must stir this unprocessed product before refrigerating it, since the oil separates.
  • 1 Tablespoon Organic Preserves (Any Fruit Flavor) -you can get this in sugar free or reduced sugar.

Preparation Time: Approx. 5 minutes

STEP 1
:
Check out Udi's Gluten Free Bread and see how much it looks like regular bread. It also tastes great too! However, the one disadvantage of this bread is its size. Udi's bread slices are somewhat small compared to regular sliced bread.

STEP 2: Toast Udi's Gluten Free Bread in a toaster or toaster oven. Tip: I freeze my Udi's Bread to maintain freshness, so I need to toast it a bit longer than unfrozen bread.

STEP 3: Spread unprocessed peanut butter and organic preserves on your toast. The "Trader Joes Creamy Peanut Butter" featured here contains only dry roasted peanuts and salt. No added oil, sugar or preservatives.
Serve with Low-Fat Dairy or Non-Dairy Milk, and Enjoy!