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PB&J Grilled Cheese

Serves 4


    PB&J Grilled Cheese

    This sweet-nutty-savoury twist on grilled cheese is perfect for kids—and kids at heart. The abundance of soluble fibre in chia allows it to form a gel-like consistency in the presence of liquid, making it useful in preparing quick jams. You can swap out peanut butter for almond butter or nut-free sunflower butter. Extras of the strawberry spread can be swirled into a bowl of oatmeal or yogurt


    PB&J Grilled Cheese


    • 1 1/2 cups (350 mL) strawberries, quartered
    • 3 Tbsp (45 mL) chia seeds
    • 2 tsp (10 mL) honey
    • 2 tsp (10 mL) fresh lemon juice
    • 8 slices sourdough bread
    • 8 Tbsp (120 mL) peanut butter
    • 4 oz (113 g) sliced brie cheese
    • 1 Tbsp (15 mL) butter


    Per serving:

    • calories559
    • protein23g
    • fat30g
      • saturated fat11g
      • trans fat0g
    • carbohydrates54g
      • sugars10g
      • fibre8g
    • sodium599mg



    In saucepan over medium heat, warm strawberries until they begin to break down, about 5 minutes. Mash strawberries into a chunky pureu0301e and stir in chia seeds, honey, and lemon juice; heat for another 2 minutes. Let cool for at least 1 hour to thicken.


    Spread half the peanut butter and strawberry-chia jam on 4 slices of bread, then top slices with brie cheese. Spread remaining peanut butter and jam on remaining bread slices and place on top of cheese, jam side down.


    In skillet, melt butter over medium-low heat. Heat sandwiches, in batches if necessary, and adding more butter to pan if required, until bread is golden and crispy on both sides and cheese has melted, about 3 minutes per side.



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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.