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| 2 Esslöffel | Peanut butter 1 tb Sunflower seeds; |
| 2 Esslöffel | Sesame tahini; 2 Figs; chopped |
| 2 Esslöffel | Peanut butter 2 tb Yogurt; |
| 1/4 Tasse | Celery; chopped 2 tb Peanuts; chopped |
| 2 Esslöffel | Penut butter; 2 tb Cheddar cheese; grated |
| 1/4 Tasse | Tahini 1/4 c Raisins; |
| 1/4 Tasse | Penut butter; 2 tb Milk powder; |
| 2 Esslöffel | Peanut butter; 2 tb Non-fat milk powder; |
| 1/2 | Banana; mashed 1/2 ts Vanilla; |
| 2 Esslöffel | Peanut butter; 8 To 10 slices cumumber; |
| 1/4 Tasse | Alfalfa sprouts; 1 ts Mayonnaise; |
| 1 Esslöffel | sesame seeds |
| 2 Esslöffel | Peanut butter; 1/4 c Apple; chopped |
| 2 Esslöffel | raisins |
| 8 x ca. 30 g | Tofu; mashed 1 Banana; |
| 1/4 Tasse | Peanut butter; 1 ts Lemon juice; |
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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 1/2 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 + 1/4 Fruit Exchange; Cal 309 Pro: 18gm; Fat: 12gm; Car: 23gm;
Brought to you and yours via Nancy O'Brion and her Meal Master
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