Tempeh “BLT” Sandwich

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Even before I went fully vegan, Bacon used to freeeeak me out. I knew it smelled and tasted good, but for some reason the grease just made me feel like I was going to instantly clog my arteries (which it kind of does). So when everyone would say “what about bacon” after I told them I was going vegan, I could honestly say it was not one of the top things I was going to miss, not even close.

Since going plant-based however, I really enjoy developing recipes for those “unhealthy” foods I used to avoid. Somehow I feel like I am finally satiating the younger version of myself who used to fear the health consequences of so many foods. So now we can all fully enjoy all the deliciousness that is a BLT, without all those harmful artery clogging side effects. And of course save some of our pig friends :)

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You can use any bread of choice, but this hearty whole grain sourdough bread from Trader Joe’s is one of my all time FAVES. And did you know sourdough bread is fermented, meaning it is made with bacteria and also fantastic for your gut health! Toast it up so its niceee and crispy.

I spread 1/4 Avocado on one side with some of Hellman’s Vegan Mayo on the other side. I’ve tried a lot of Vegan Mayo’s and I gotta say, Hellman’s is definitely King.

Topped with some lettuce and fresh tomato for the LT part of BLT

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Tempeh "BLT" Sandwich

Yield: 4

Yes you can still enjoy a BLT, but with a high protein, and highly nutritious tempeh replacement.

Ingredients

• 1 Package Tempeh
• *3 Tbsp. Tamari
• 1 Tbsp. Maple Syrup
• 1 tsp. Liquid Smoke
• 1 Tbsp. Apple Cider Vinegar
• 1 tsp. Paprika
• 1/2 tsp. Garlic Powder
• 1 Avocado
• 1 Head Romaine Lettuce
• 1 Tomato
• 8 Slices Whole Grain or Sourdough Bread
• 2 Tbsp. Vegan Mayo

Instructions

1. Prepare marinade in a shallow container with a lid by combining tempeh, liquid aminos, maple syrup, liquid smoke, apple cider vinegar, paprika, and garlic powder.
2. Slice tempeh as thin as possible to make "tempeh bacon", about 1/4 inch thick. Transfer to container, cover and marinade for at least an hour, but overnight will really allow the flavors to be absorbed.
3. Transfer tempeh bacon to air fryer. Spread out so they cook evenly. Cook for about 10-12 minutes at 400F. Check the tempeh bacon every minute after 8 minutes to ensure it doesn't burn. You want it to be crispy golden brown. Alternatively, bake in the oven at 350F for 12-15 minutes, flip, then bake for another 12-15.
4. Mash avocado on one slice of bread, some mayo on the other, add sliced tomato, lettuce and tempeh bacon. Cut in half and ENJOY!

Notes:

• *Sub Tamari for Soy Sauce, Liquid Aminos or Coconut Aminos. Flavors may vary.
• For even crispier bacon-like texture (but higher in fat), add some oil to a pan and stir fry tempeh bacon for a few minutes on each side until crispy.
• Liquid smoke is key for giving the tempeh that smoky flavor. If you don't have, add some extra smoked paprika. 
• For a spicier tempeh, add some ground cayenne or chili powder. 
• For gluten free, sub GF bread of choice. 
• For low FODMAP, omit garlic powder and sub gluten free bread. 

Nutrition Facts

Calories

470

Fat (grams)

20

Carbs (grams)

55

Fiber (grams)

9

Protein (grams)

22

Nutrition info based on ingredients above, from NutriAdmin.com nutrition software database. Nutrition info may vary depending on ingredients and quantities used.