Make this apple and peanut butter sandwich as an easy and healthy snack. Naturally gluten-free and vegan, this can also be made nut-free. Whip this together in under 5 minutes for a snack the whole family will love!
Items needed for an apple and peanut butter sandwich
- Apples
- Natural peanut butter
- Apple corer tool
- Cutting board
- Knife
Health benefits of apples
Eating seasonally and locally is one of the best ways we can support optimal health for our bodies and our environment.
We love picking apples from a local orchard every fall, and make everything from homemade Instant Pot applesauce to baked apples. Not only is it a great way to bond with family and friends, but the list of health benefits from freshly picked apples is ample!
We use a wonderful app called HuePets, created by HueTrition, to encourage my children to eat their fruits and veggies at every opportunity. My kids scan their real time fruits and veggies in the app, and then it allows them to feed their Huey pet. As he grows, it unlocks coins and access to prizes and rewards, with the ultimate goal of empowering them to eat their fruits and veggies and understanding the importance of nutrition in a fun way. The app is totally FREE for on both the App Store or Goolge Play, so you should absolutely click here to download and try it out with your kids.
Now, here are a few of the top reasons why apples are a staple in our family diet:
- Apples are a fantastic source of Vitamin C and antioxidants, which are essential for good immune, and cellular health (source).
- They support heart health in various ways. Apples are high in soluble fiber, which helps lower cholesterol. They also contain polyphenols, which are linked to lower blood pressure and stroke risk (source).
- Apples contain pectin, a kind of fiber that works as a prebiotic. This means it feeds the good bacteria in your gut. Your small intestine doesn’t absorb fiber during digestion. Instead, it goes to the colon, where it can promote the growth of good bacteria. It also turns into other helpful compounds that circulate back throughout the body (source).
Natural peanut butter nutrition, and why you should use it instead of processed peanut butter
Have you ever looked at the ingredients list on a jar of Jif or Skippy? It's full of unnecessary sugar and preservatives.
As a holistic nutritionist, I always recommend buying completely natural peanut butter or almond butter. You will know you have a good quality, natural nut butter when the oil collects at the top and it needs to be refrigerated after opening. The only ingredients are the nuts themselves and they are highly nutritious. Here is why:
- Peanuts are actually a legume and have more protein than any other nut with levels comparable to or better than serving of beans (source).
- The components in peanuts are highly digestible, making it a gut-friendly food (source).
- Peanuts are high in monounsaturated fats, which is a good fat that supports heart and brain health (source).
Step-by-step instructions
Step 1: Place the apple corer on top of the apple core. Firmly press down, twisting the corer as you apply pressure. Carefully push until the corer goes through the bottom of the apple. Remove gently, so you have a clean hole.
Step 2. Lay the apple horizontally so the side with the skin is facing up toward you. Cut in ¼" slices so you get a circular apple slice with a hole in the middle. These will be your apple sandwich slices. One apple provides approximately 6 pieces.
Step 3: Spread 1 tablespoon of peanut butter on one apple slice, and top with another slice to make a sandwich. Serve immediately and enjoy a healthy and fun snack.
Helpful tips for making apple and peanut butter sandwiches
- The more even the apples, the more even the sandwiches will be when coring and slicing.
- Rub a small amount of lemon juice on the apple flesh to keep them from browning.
- Feel free to use more or less peanut butter to your liking.
- If there is a peanut allergy, these work well with any nut butter. Or for a savory option, try using hummus as the filling!
If you like this healthy snack recipe, try these too!
If you try apple and peanut butter sandwiches, or any other recipe on the blog, please let me know how you liked it in the comments below. I absolutely love hearing from you! You can also FOLLOW ME on Instagram, Pinterestand Facebook, for more nourishing recipes like this, and behind the scenes cooking and holistic wellness tips!
Grab the recipe below. Enjoy!
📖 Recipe
Apple and Peanut Butter Sandwich (Gluten-Free, Vegan Snack)
Equipment
- Apple corer
- Cutting board
- Knife
Ingredients
- 1 apple
- 3 tablespoon peanut butter natural
Instructions
- Place the apple corer on top of the apple core. Firmly press down, twisting the corer as you apply pressure. Carefully push through until the corer goes through the bottom of the apple. Remove gently and you have a clean hole.
- Lay the apple horizontally so the side with the skin is facing up toward you. Cut in ¼" slices so you get a circular apple slice with a hole in the middle. These will be your apple sandwich slices. One apple provides approximately 6 pieces.
- Spread 1 tablespoon of peanut butter on one apple slice, and top with another slice to make a sandwich. Serve immediately and enjoy a healthy and fun snack.
Notes
- The more even the apples, the more even the sandwiches will be when coring and slicing.
- Rub a small amount of lemon juice on the apple flesh to keep them from browning.
- Feel free to use more or less peanut butter to your liking.
- If there is a peanut allergy, these work well with any nut butter. Or for a savory option, try using hummus as the filling!
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