Eight Great Peanut Butter Sandwiches

Ingredients

• 1st sandwich
• 2 tbsp peanut butter
• 2 tbsp sesame tahini
• 1 tbsp sunflower seeds
• 2 figs, chopped
• 2nd sandwich
• 2 tbsp peanut butter
• 1/4 cup celery, chopped
• 2 tbsp yogurt
• 2 tbsp peanuts, chopped
• 3rd sandwich
• 2 tbsp penut butter
• 2 tbsp cheddar cheese, grated
• 4th sandwich
• 1/4 cup tahini
• 1/4 cup penut butter
• 1/4 cup raisins
• 2 tbsp milk powder
• 5th sandwich
• 2 tbsp peanut butter
• 1/2 banana, mashed
• 2 tbsp non-fat milk powder
• 1/2 tsp vanilla
• 6th sandwich
• 2 tbsp peanut butter
• 1/4 cup alfalfa sprouts
• 1 tbsp sesame seeds
• 8 to 10 slices cumumber
• 1 tsp mayonnaise
• 7th sandwich
• 2 tbsp peanut butter
• 2 tbsp raisins
• 1/4 cup apple, chopped
• 8th sandwich
• 8 oz tofu, mashed
• 1/4 cup peanut butter
• 1 banana
• 1 tsp lemon juice

Directions

1. These spreads are best cold. They make good fillings for taking to work or school. Food exchange per serving: 1st sandwish: 1 sandwich; 2 meats exchanges + 3 fats exchanges + 1 fruit exchanges; cal: 184; fat: 11gm; pro: 7gm; car: 15gm; 2nd sandwish: 1 sandwich; 2 meats exchanges + 2 fats exchanges; cal: 150; pro: 7gm; fat: 6gm; car: 7gm; 3rd sandwish: 1 sandwish; 2 meats exchanges + 2 fats exchanges or 3 meat exhanges; cal: 105; pro: 6gm; fat: 5gm; car: 4gm; 4th sandwich: 1 sandwish; 2 meat exchanges + 1 fruit exchange; car: 513 pro: 19gm; fat: 47gm; car: 29gm; 5th sandwish: 1 sandwish; 2 ½ meats exchanges + 1 fruit exchanges; cal: 128; pro: 6gm; fat: gm; car: 12gm; 6th sandwish: 1 sandwish; 2 meat exchanges + 2 fat exchanges; cal: 132; pro: 6gm; fat: 5gm; car: 5gm; 7th sandwish; 1 sandwish; 2 meat excganges + 2 fruit exchanges; cal: 124 pro: 4gm; fat: 4gm; car: 13gm; 8th sandwish; 1 sandwich; 1 meat exchange + ¼ fruit exchange; cal 309 pro: 18gm; fat: 12gm; car: 23gm;

Nutrition, whole recipe (rough)

Counts 17 of 18 ingredients. The other 1 aren't in our nutrition table and add nothing above, so the real totals are higher.

What these numbers assume: 17 portions

Ingredient	Portion assumed	kcal
Sunflower Seed	1 oz (28g) hulled	165
Peanut	1 oz (28g)	161
Milk Powder	1 cup (244ml) whole	149
Sesame	1 tbsp (14g)	120
Cheddar Cheese	1 oz (28g)	113
Banana	1 medium (118g)	105
Butter	1 tbsp (14g)	102
Yogurt	170g plain Greek	100
Apple	1 medium (182g)	95
Tahini	1 tbsp (15g)	89
Egg	1 large egg (50g)	78
Tofu	100g firm	76
Grape	1/2 cup (76g)	62
Fig	1 medium (50g)	37
Vanilla	1 tsp extract (4ml)	12
Lemon	juice of 1 lemon (48ml)	12
Celery	1 stalk (40g)	6
Alfalfa	not in our table	0

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.