No one should ever turn their back on this childhood staple. But you will want to experiment with some upgrades to boost this family favorite’s nutrition. Try almond butter to almost double the fiber per tablespoon; you’ll also get more calcium, magnesium, and phosphorus—nutrients that are essential for bone health. Almonds are a great way to get plant protein, fiber, and antioxidant vitamin E (an excellent source!) into your day.
For a higher fiber version of jam, try mixing together blueberries and chia seeds. Check out my simple recipe to make your own blueberry jelly with no refined sugar. Blueberries are only 80 calories a cup and are a good source of dietary fiber and vitamin C. Fiber supports healthy digestion and vitamin C helps your immune system work well. Be sure to make your sandwich on 100 percent whole grain bread.
Fresh or frozen, sweet green peas are one of the most popular vegetables for kids. They offer nutrients such as lutein—an antioxidant that supports eye health—and plenty of fiber—an impressive 7.5 grams per cup.
Plus, green peas are an excellent source of thiamin (vitamin B1), folate and vitamin C. Thiamin supports your nerves and muscle (including your heart muscle). Your body needs folate to make healthy red blood cells and DNA; vitamin C helps make collagen and supports a healthy immune system. Try adding green peas to curries, rice, and quinoa dishes and salads for a hint of sweetness.
For a sweet treat on a warm day (or any day), ice pops really satisfy. They take a while to eat, and that helps give you time to feel satisfied. They help keep you hydrated, and if you make them with fruit and no added sugar, they can be a source of fiber, vitamin C, and other antioxidants.
To make your own fruit ice pops, blend fresh or frozen fruit with water, coconut water, skim milk, or unsweetened almond milk and pour into popsicle molds. Freeze and enjoy!
If you’re looking for healthy store-bought ice pops, choose ones made with fruit juice and fruit concentrates rather than added sugars. For a fruit-only option, try Deebee’s Organics Super Fruit Freezies. For a creamy ice pop, try Yasso Frozen Greek Yogurt Bars—they have only 100 calories and 5 grams of protein each. Not all frozen foods are great choices. Don’t miss these 12 frozen foods to avoid at all costs.