Posts Tagged ‘meat substitutes’

Recipe: Vegan “BLT” Sandwich

Wednesday, February 15th, 2012

I made this for dinner tonight and it was super yummy and sooo easy that I thought I would share the recipe. You might be aware that you can buy vegetarian “bacon” however it is typically heavily processed and often full of questionable ingredients. Being vegan (for me) is about eating healthy whole foods so the convenient fake meat substitutes are rarely on my grocery list or in my fridge.

In this plant-based version of a BLT the ‘bacon” is actually tempeh. Tempeh is a soy product, however it is different than tofu. Some nutritionist think that tempeh is a healthier choice than tofu because it is made from fermented soy. I like to buy my tempeh from Trader Joe’s.  I basically love all things Trader Joe’s but their package of organic tempeh for $1.69 is one of my favorite products (which I hope they do not discontinue!! If you are a regular at Trader Joe’s you know that have a tendency to discontinue products at random). The ingredients in Trader Joe’s brand of Tempeh are all familiar foods which include: organic soybeans, water, organic brown rice, organic barley, organic millet, and lactic acid (from plant sources). The other great thing about this product is that it has 20 grams of protein per serving! That makes this vegan smile! As well as gives me a great answer to the commonly asked question “where do you get your protein from?”

There are many different delicious ways to use/prepare tempeh, but this BLT sandwich is my current favorite. The following recipe will make 4 sandwiches.


One package of tempeh

8 slices of bread

1 Roma tomato

4 leaves of lettuce

vegan mayonnaise (oragnic Vegenaise is my favorite brand)

Oil (a high heat oil such as safflower oil works best)

Onion powder

garlic powder

Soy Sauce (I use Bragg’s Liquid Aminos)


Cut tempeh in half lengthwise and width-wise to create four squares of tempeh. Heat oil in pan. Place tempeh in pan. Flip over when golden brown on the bottom side. Sprinkle liberally with onion, powder and garlic powder. Squirt with soy sauce to taste. Continue to fry in pan until both sides are golden brown. Assemble sandwich on toasted bread including one slice of tempeh, sliced tomato, mayonnaise, and lettuce on each.

That’s it! It serioulsy takes less than 10 minutes to prepare and is a deliciously healthy alternative to a traditional BLT sandwich. Serve with soup and salad for a complete meal.





Tasty Tuesday: Vegan “Chicken” Strips

Tuesday, November 1st, 2011


There are now several meat alternatives and substitutes available on the market. There are vegetarian burgers, hot dogs, bacon, chicken strips, and even ribs. (Vegetarian ribs? Now that’s an oxymoron!). Sometimes when someone is new to being a vegetarian or wants to reduce their meat intake they will stock up on these types of products assuming that they are a healthy alternative. However if you look at the list of ingredients on the package, you might question what it is you are actually eating? They are often heavily processed and full of GMO soy. Therefore we avoid most brands of “fake meat” substitutes.

Uncooked tempeh

Making delicious homemade vegan “chicken” strips is super easy! You only need 5 ingredients and they take less than 10 minutes to make. The main ingredient is Tempeh. Never heard of it, huh? Don’t be scared to give it a try! It’s really versatile and adapts to flavors of any dish. If you have a hard time with the texture of tofu, you might prefer tempeh as it is much firmer. Also many people believe tempeh is healthier than tofu because it is a fermented soy product. Some brands add grains such as barley, millet, and rice into them. I usually buy Trader Joe’s organic tempeh because it’s unflavored and only costs $1.69. If you don’t have a Trader Joe’s near you can typically find tempeh in the refrigerator section of any health food store. Tempeh is considered a high-protein, low-fat food. For example the Trader Joe’s brand has 20grams of protein and 11grams per a 240 calorie serving.

Tempeh sliced and ready to be dipped

Coconut milk (Thai Kitchen is the brand I like to use; the low-fat one works best in this recipe)
High heat oil such as Safflower Oil (not sure about what oil to use? check out this chart)


1. Cut tempeh into slices
2. Heat oil to medium heat for frying
3. Dip slices in coconut milk and cover in flour
4. Fry in oil on each side for about 5 minutes
5. Sprinkle with salt and serve with your favorite dip such as honey mustard or BBQ sauce.

Lunch is ready!

In our house we simply call these Tempeh Sticks and they are definitely a favorite “go-to” lunch or snack. If you try making them let me know what you think!


Ever see someone with dreadlocks and feel curious about them, but afraid to ask? Check out tomorrow’s post where I will answer some Frequently Asked Questions about Dreadlocks.