Hazelnut-Banana Sandwich

Hazelnuts, also called filberts, have been popular for snacks and nut butters for centuries.

Sweet and savoury, this spread makes a delicious treat for a school lunch.

Serves one; makes about one cup of spread.

2 slices popcorn bread or other whole grain bread
1 banana, sliced
1 Tbsp (15 ml) butter

Sweet Spread:
1 cup (250 ml) hazelnuts, finely ground
2 Tbsp (30 ml) orange juice
1 Tbsp (15 ml) honey

Savory Spread:
1 cup (250 ml) hazelnuts, finely ground
1 Tbsp (15 ml) filtered water
1 Tbsp (15 ml) cold-pressed oil (such as flax seed, pumpkin seed or sunflower seed oil)
1/2 tsp (2 ml) sea salt
1/4 tsp (1 ml) dried thyme or 1/2 tsp (2 ml) fresh thyme leaves, finely chopped


Sweet Spread:
Mix the spread ingredients to a smooth paste. Butter two slices of whole wheat bread and spread one slice with hazelnut spread. Top with banana slices and assemble the sandwich. Cut diagonally and wrap in parchment paper.

Savory Spread:
Mix all ingredients to a smooth paste. Refrigerate.

Hazelnuts contain 65 per cent oil, of which 12 per cent are healthful omega-6 fatty acids. Hazelnuts are also an excellent source of vitamin E and a good source of calcium.

Source: alive #239, September 2002