~Peanut butter (crunchy works best here, any variety...natural or otherwise.)
~ Ground flax seed (grind your own for the best nutrients, or buy pre-ground)
~ Ground or shredded unsweetened coconut (optional)
When you have used a bit of the peanut butter, ( you need a bit of room in the jar to do this), just stir in ground flax and/or ground coconut.
This really boosts the nutritional value of the age old PB and J sandwich, and if it's crunchy peanut butter, the kids will never know!