Estimated Nutrition (whole recipe, rough)
Counts 17 of 18 ingredients — the other 1 aren't in our nutrition table and contribute 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 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
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
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;