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Wholesome, Naturally Delicious Meals Made Easy

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PB and J Pita
Peanut Butter and Jelly Parfaits

(Family Features) When you've got a lot on your plate, it can be hard to put wholesome, great-tasting food on your family's plates. Planning meals around simple, tasty ingredients can make mealtime a lot easier on you - and a lot better for them.

When grocery shopping, think simple, colorful and natural:

Simple Ingredients - Simple often means delicious.

  • Cheese can be used as a snack, on sandwiches and salads, in main dishes - it's a versatile, family-friendly ingredient. Take advantage of free samples at the grocery store to try new varieties.

  • Pasta makes meal time super easy. Try tiny orzo in soups, corkscrew pasta in homemade mac and cheese, and spaghetti.

  • A Peanut Butter and Jelly Sandwich using Welch's Natural Fruit Spreads, natural peanut butter, and 2 slices of whole wheat bread is less than $1.00 a sandwich. Welch's Natural Spreads come in Concord Grape, Strawberry or Raspberry, are all natural, with no high fructose corn syrup and no artificial colors or flavors. Add a glass of low-fat milk and a piece of fruit, this is a protein packed and budget-friendly snack. For a twist on this classic meal, try these recipes for Peanut Butter and Jelly Pita, or PB&J Parfaits.

Add Color to the Menu - Incorporating colorful fruits and vegetables not only adds great flavor, but plenty of good nutrition, too.

  • Buy extra red, green, orange and yellow bell peppers when they're on sale, as well as white onions, then chop up and freeze some for later use.

  • Apples come in yellows, greens and lots of reds. They store for quite a while, so buy plenty for snacking on whole, or enjoying in this recipe for a tasty PB and J Pita.

  • Dark-skinned purple and blue fruits tend to have more natural antioxidant power than their lighter-skinned counterparts. Look for eggplant, plums, raisins, purple potatoes, and fresh grapes. 100% juice made with Concord grapes is another way to add purple fruit to the diet and to liven up your day.

Naturally Healthy - Whole foods bring a lot of nutrition to the table.

  • Get some good protein from nuts and lean meats. When you grill chicken, grill up a few extra pieces to be used in a salad or sandwich the next day. Sprinkle almonds onto your salad or morning oatmeal for an extra energy boost.

  • Whole grains are an easy way to get everyone to eat a little better. "Multi-Grain" isn't the same as "whole grain," so make sure the label lists whole grains first in the ingredients list.

  • Herbs are a terrific way to add flavor without adding sodium or calories. Kid-friendly herbs include thyme, oregano, parsley and rosemary. Sprinkle some on oven-baked potatoes for an easy side dish.

You can find more delicious family-friendly recipes for any meal at www.welchs.com/pbjrecipes. For more information about Welch's new Natural Spreads, visit www.welchs.com/products/natural-spreads.

PB and J Pita

  • 3 tablespoons Welch's Natural Concord Grape or Strawberry Jelly
  • 3 tablespoons natural creamy peanut butter
  • 1 8-inch whole wheat pita bread, toasted if desired
  • 1/2 cup chopped apple, sliced banana and/or raisins

    1. Evenly spread peanut butter and jelly on pita bread. Top with apple and raisins.


Peanut Butter and Jelly Parfaits

  • 1/2 cup Welch's Natural Grape or Strawberry Spread
  • 1 1/4 cups nonfat vanilla yogurt
  • 1/2 cup natural chunky or creamy peanut butter
  • 1 cup crunchy granola cereal
  • 1 medium banana, sliced
  • 1 cup sliced strawberries

    1. Microwave jelly, in a microwave-safe bowl, at high 30 seconds or until melted. Drizzle 1 tablespoon down sides of each parfait glass; set aside.
    2. Combine yogurt with peanut butter in medium bowl. Spoon 1/2 of peanut butter mixture into each parfait glass. Top each with 2 tablespoons cereal, then 1/2 of the fruit; repeat. Drizzle with remaining jelly. Garnish, if desired, with mint leaves.
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SOURCE: Welch's Foods, Inc.

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