Warm Peanut Butter, Honey,
and Peach Sandwich

How long does it take?

10 minutes

What's in it?

2 slices whole-wheat bread
1 tablespoon crunchy-style peanut butter (fresh-ground, no trans fatty acids)
1 teaspoon honey
1 fresh peach, medium (about 2 inches across)

How to make it:

Place bread in toaster. While bread is toasting, slice peach into thin (1/8-inch) slices. Remove peach pit. Spread peanut butter and honey on warm toast and top with peaches. Place second piece of toast on top, and slice sandwich.

Nutrition breakdown:

Calories: 287 (31% from fat), Fat: 10 g, Saturated fat: 2 g, Carbohydrate: 44 g, Protein: 9 g, Vitamin E: 5 mg (64% of the RDA), Niacin: 5 mg (33% of the RDA), Vitamin A: 524 IU (66% of the RDA)

What's in it for you?

Peaches are packed with vitamin A, which helps keep your skin and eyes clear and healthy.

Whole-grain breads are "B"-eautifully rich in niacin, or B₃, which unlocks energy from the foods you eat.

Peanut butter contains healthy, vitamin-rich fat, but it is important to choose fresh-ground peanut butter or a brand that specifically says there are 0 grams of trans fatty acids. Most major brands contain trans fatty acids, which put you at increased risk for heart disease as an adult. Check the label before you buy peanut butter. Aim low when it comes to eating fatty foods, but eating a little healthy fat, like the fat found in nuts, will help keep your appetite in check and your heart healthy.

Chef's tip:

When using a sharp knife, firmly hold the opposite side of the fruit from where you are slicing. When the fruit gets too small to keep your fingers one inch from the blade, let go of the fruit and slice it with both hands on the handle on the knife or with both hands on the blunt side of the knife's blade.