Today is National Sandwich Day. (Scratching my head over who comes up with these things, but we’ll run with it.) And what better way to celebrate than with a sandwich classic…the BLT? A vegan BLT.
Let’s dig in.
While it’s kind of hard to construct a bad BLT, there are a few tweaks you can try to make it even better both for taste and to give it a healthier nutrition profile. Here’s how:
- Start with whole wheat or whole grain bread. Whole wheat breads (and 100% whole grain breads are even better), give you the whole enchilada of fiber and nutrients and prevent sharp spikes in your blood sugar levels. They also add a nutty flavor to your sandwich. I also try to buy breads that are free of added sugars, additives and preservatives.
- Use red pepper hummus. Mayo – even vegan mayo – is rather empty on the nutrition side since it’s made mostly from fats. By using hummus (especially red pepper hummus), keeps your plant-protein game strong and is packed with other benefits like more iron, folate, B vitamins, fiber and vitamin C. Although hummus is incredibly easy to make, it’s also one of the rare go-to foods that I usually choose to buy instead of make – Sabra is my favorite brand.
- Add organic greens. I reached for organic green leafy lettuce for this sandwich, but next time I would use organic spinach for its extra iron content. Buying organic for spinach is especially important since it ranks number 2 on the Environmental Working Group’s Dirty Dozen list.
- Slice up organic tomatoes. Tomatoes rank number 10 on the Dirty Dozen list, so if you want to build a better vegan BLT, go organic for the co-star of this sandwich.
- Stack on the eggplant bacon (VIP recipe alert!!). Sure, you could buy the processed vegan versions, but if you read those ingredients, I think you’ll agree they aren’t “better.” When I first went vegan, I made my peace about having my BLT’s without the “B” until I discovered “bacon bits” made from flaked coconut. While these somewhat worked as a substitute, they didn’t exactly cut the mustard. I think this eggplant bacon does. Not only can you make it look like strips of bacon, complete with crinkles, but I prefer the flavor and the texture.
The eggplant bacon is a VIP recipe reserved for the veggie-lovers on my newsletter list. If you want to get on the list and have the eggplant bacon recipe shipped to your inbox so you can build yourself a better vegan BLT, click below.
Last, but not least, don’t forget the pickles. What sandwich is complete without them? Apart from PB&J maybe. If you want to go better with your pickles too, look for brands that don’t include food dyes and other additives and preservatives found in most brands – especially the popular ones. Your best bet is to check the refrigerated section of your grocery store and it’s where I found a brand that is made here in Ohio and these are the ingredients: pickles, salt, dill, garlic and pickling spices. So simple. Why add anything else?
Now I want to hear from you…what is your favorite classic sandwich?