The Ultimate Vegan BLT

The Ultimate Vegan BLT
Number of Servings
4 sandwiches (Serves 4)
Ingredients
  • 8 slices Ezekiel 4:9 Sprouted Grain Bread
  • 16 oz Firm tofu ([q:1/4] inch slices)
  • For 'bacon' marinade:
    • 2 Tbsp maple syrup
    • 1 Tbsp mustard
    • 1 tsp paprika
    • [q:1/4] tsp pepper
    • [q:1/4] cup soy sauce
  • For Avocado Aioli:
    • 1 large avocado
    • 2 Tbsp tahini
    • 2 Tbsp lemon juice
    • 2 Tbsp olive Oil
    • [q:1/4] cup cilantro
  • Lettuce
  • Sliced tomatoes
Directions
  1. Pour ingredients for ‘bacon’ marinade into a bowl. Mix well with a fork.
  2. Dip tofu slices in marinade. Flip until both sides are covered in sauce.
  3. Bake at 350 degrees for 15 minutes.
  4. Pour all Avocado Aioli ingredients into blender.
  5. Blend until smooth and creamy.
  6. Place one leaf of lettuce, one sliced tomato and one tofu slice on a piece of Ezekiel 4:9 bread.
  7. Spread Avocado Aioli on the other piece of Ezekiel 4:9 bread.
  8. Assemble sandwich.
  9. Cut sandwich in half.
  10. Serve with the side of your choice – we chose fresh blueberries and strawberries.
  11. Enjoy!
Nutrition Info
556 Calories, 34 g Protein, 0 mg Cholesterol, 49 g Carbohydrates, 8 g Total sugars (6 g Added sugars), 14 g Fiber, 30 g Total fat (4 g sat), 1,100 mg Sodium, [nut:5] Calcium, Phosphorus, [nut:4] Vitamin B3 (niacin), Vitamin B6, Zinc, [nut:3] Vitamin B2 (riboflavin), Iron, Magnesium, [nut:2] Vitamin B1 (thiamine), Vitamin K, Folate, Potassium, [nut:1] Vitamin A, Vitamin C, Vitamin E

Avocado and Egg Sandwich

Avocado and Egg Sandwich
Number of Servings
Serves 1
Ingredients
Directions
  1. Fork split and toast the Ezekiel 4:9 Sprouted Flax English Muffins.
  2. With a knife, cut [q:1/4] of an avocado into slices. Place on one-half of an avocado.
  3. Crack and scramble two eggs, with the seasoning of your choice.
  4. Pour egg-mixture into a skillet and cook until it resembles an open-faced omelet. Fold into fourths (half it, and half it again).
  5. Place egg on top of avocado.
  6. Top with a slice of cheese.
  7. Melt in oven, if desired.
  8. Enjoy!
Nutrition Info
With 1 slice Cheddar cheese: 557 Calories, 27 g Protein, 348 mg Cholesterol, 40 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 13 g Fiber, 33 g Total fat (10 g sat), 472 mg Sodium, [nut:5] Vitamin B2 (riboflavin), Phosphorus, Zinc, [nut:4] Vitamin B6, Vitamin B12, [nut:3] Vitamin B3 (niacin), Folate, Iron, [nut:2] Vitamin A, Vitamin E, Calcium, Magnesium, [nut:1] Vitamin C, Vitamin D, Vitamin K, Potassium

Vegan Eggplant BLT

Vegan Eggplant BLT
Number of Servings
Serves 4
Ingredients
  • 1 large eggplant, preferably long and thin, peeled and halved lengthwise
  • 2 Tbsp tamari or soy sauce
  • 1 Tbsp vegan worcestershire sauce
  • 1 Tbsp apple cider vinegar
  • 2 Tbsp olive oil, divided
  • 1 Tbsp maple syrup
  • 1 tsp smoked paprika
  • [q:1/2] tsp black pepper
  • [q:1/4] cup vegan mayonnaise
  • 8 slices Food For Life Ezekiel 4:9 Flax Sprouted Whole Grain Bread, toasted
  • 8 slices ripe heirloom tomato
  • 8 butter lettuce leaves
  • 1 large avocado, pitted and sliced (optional)
Directions
  1. Use a vegetable peeler or a sharp knife to cut very thin lengthwise strips of the eggplant. In a medium bowl whisk together tamari, worcestershire, vinegar, 1 tablespoon oil, maple syrup, paprika, and pepper. Lay eggplant slices out on a baking sheet and brush the top side with the tamari mixture.
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add eggplant strips to the pan, unseasoned side down, without crowding the pan. Cook slowly until starting to brown and crisp, reducing the heat if necessary to prevent burning. When browned, flip and cook the second side until browned. Transfer to a paper towel-lined plate and repeat with remaining eggplant, adding more oil to the pan if needed.
  3. Spread mayonnaise on the inside of the bread slices, then top with tomato, eggplant bacon, lettuce, and avocado, if desired.
Nutrition Info
Made with soy sauce: 379 Calories, 11 g Protein, 0 mg Cholesterol, 40 g Carbohydrates, 11 g Total sugars (3 g Added sugars), 13 g Fiber, 19 g Total fat (3 g sat), 841 mg Sodium, [nut:3] Vitamin K, [nut:2] Vitamin B6, Vitamin E, Folate, [nut:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Iron, Magnesium, Phosphorus, Potassium

Vegan Sloppy Joes

Vegan Sloppy Joes
Number of Servings
Serves 4
Ingredients

  • Sloppy Joe Mixture

    • 2 tablespoons preferred Olive Oil
    • 1 medium onion, finely chopped
    • [q:1/2] red bell pepper, seeded and finely chopped
    • 1 pound tempeh, roughly crumbled
    • 3 garlic cloves, minced
    • [q:3/4] cup ketchup
    • [q:3/4] cup beer, vegetable broth, or water
    • [q:1/2] teaspoon black pepper

  • Coleslaw

    • 1 large avocado, pitted and diced
    • 2 tablespoons lime juice
    • [q:1/2] teaspoon fine sea salt
    • 1 garlic clove, chopped
    • 3 cups finely shredded green cabbage
    • [q:1/2] cup chopped cilantro

  • To Serve

Directions
  1. In a large skillet heat oil over medium. Add onion and bell pepper and saute until softened, 6 to 8 minutes. Add tempeh and garlic and cook 5 minutes more. Stir in ketchup, beer, broth, or water, and pepper. Bring to a simmer and cook until thickened, about 5 minutes.
  2. In a food processor or blender combine avocado, lime juice, salt, garlic, and [q:1/4] cup water. Process or blend until completely smooth. If needed, add more water to reach a smooth consistency. In a large bowl combine cabbage, cilantro, and avocado dressing.
  3. To serve, divide tempeh mixture between buns and top with slaw.
Nutrition Info
Made with low-sodium vegetable broth: 636 Calories, 30 g Protein, 0 mg Cholesterol, 70 g Carbohydrates, 19 g Total sugars (4 g Added sugars), 7 g Fiber, 33 g Total fat (5 g sat), 1,044 mg Sodium, [nut:5] Vitamin B6, Vitamin C, Vitamin K, Phosphorus, [nut:4] Vitamin B2 (riboflavin), [nut:3] Vitamin B3 (niacin), Magnesium, [nut:2] Vitamin E, Calcium, Folate, Iron, Potassium, [nut:1] Vitamin B1 (thiamine), Zinc

Tuna Salad Sandwich with Olives

Tuna Salad Sandwich with Olives
Prep Time
10 minutes
Number of Servings
Serves 2
Ingredients
  • 1 (5 oz) can white albacore tuna packed in water, drained
  • [q:1 1/2] Tbsp mayonnaise
  • 1 tsp Dijon mustard
  • [q:1/8] tsp ground celery seed
  • 2 Tbsp sliced pitted black olives
  • [q:2/3] cup green leaf lettuce
  • 4 slices whole-wheat bread
  • 2 slices Swiss cheese
  • 4 slices red onion
Directions
  1. Mix drained tuna, mayonnaise, mustard, and ground celery seed in a medium bowl. Gently fold in olives.
  2. Place half of the lettuce on a slice of bread. Top with half of the tuna salad. Layer 1 slice of cheese and 2 slices of onion over. Top with 1 slice of bread. Repeat process to make a second sandwich.
  3. Serve immediately, or wrap and refrigerate until ready to eat.
Nutrition Info
432 Calories, 29 g Protein, 33 g Carbohydrates, 5 g Fiber, 21 g Total fat (7 g sat), 715 mg Sodium, [nutrition:4]  Phosphorus, [nutrition:3]  Calcium, [nutrition:2]  Vitamin B1 (thiamine), [nutrition:1]  Vitamin B2 (riboflavin), B3 (niacin), B6, B12, E, Iron, Magnesium, Zinc

Sriracha Tuna Melts

Sriracha Tuna Melts
Number of Servings
Makes 4 sandwiches
Ingredients
  • 2 cans Wild Planet Wild Albacore Tuna (5oz each), undrained
  • 3 Tbsp Greek yogurt
  • 3 Tbsp mayonnaise
  • 2 tsp Sriracha
  • [q:1/2] tsp grainy mustard
  • 1 tsp sweet pickle relish
  • [q:1 1/2] Tbsp chopped red onion
  • [q:2 1/2] Tbsp diced celery
  • 1 baguette, halved
  • 4 slices Muenster or Provolone cheese
  • 1 cup fresh arugula
Directions
  1. Place tuna and natural juices from the can into a bowl.
  2. Flake tuna with a fork into bite size pieces and stir to incorporate the juices back into tuna.
  3. Place the Greek yogurt, mayonnaise, Sriracha, mustard, sweet pickle relish, red onions and celery in a separate bowl. Stir to evenly combine and then fold into the tuna.
  4. Preheat oven to 425 degrees F.
  5. Slice each baguette half into four pieces. Toast until crispy and golden. 
  6. For each sandwich, evenly spread [q:1/2] cup of the tuna onto four pieces of the toasted baguette; top each with one slice of cheese.
  7. Bake in oven, open-faced, until cheese melts.
  8. Remove from oven, top with [q:1/4] cup fresh arugula, second piece of baguette and serve.

Turkey Wraps with Mango and Curried Mayonnaise

Turkey Wraps with Mango and Curried Mayonnaise
Prep Time
20 minutes
Number of Servings
4
Ingredients
  • 2 tsp curry powder
  • [q:1/2] cup fat-free or reduced-fat mayonnaise
  • 2 tsp fresh lemon juice
  • Salt and freshly ground black pepper to taste
  • 4 whole-wheat tortillas
  • 8 oz thinly sliced turkey
  • 4 cups finely chopped romaine lettuce
  • 2 cups thinly sliced seeded, peeled cucumber
  • 1 ripe mango, peeled, pitted, and chopped (about 1 cup), or 1 cup mango chutney
  • 1 ripe avocado, peeled, pitted, and cut into 8 thin slices
Directions
  1. Heat curry powder, stirring constantly, in a small skillet over medium-low heat until fragrant, about 2 minutes. Transfer to a small bowl. Stir in mayonnaise and lemon juice. Season to taste with salt and pepper.
  2. Chill, covered, until ready to use.
  3. When ready to serve, place one tortilla on a work surface. Spread with about [q:1/4] of the curried mayonnaise. Place [q:1/4] of the turkey in the center. Top with [q:1/4] of the lettuce, [q:1/4] of the cucumber, and [q:1/4] of the mango or mango chutney. Top with 2 avocado slices.
  4. Roll up like a burrito. Repeat process for remaining tortillas. Serve or make up to 4 hours ahead and refrigerate, wrapped tightly with plastic wrap. Bring to room temperature before serving.
Nutrition Info
398 Calories, 19 g Protein, 41 mg Cholesterol, 50 g Carbohydrates, 17 g Total sugars (0 g Added sugars), 8 g Fiber, 15 g Total fat (3 g sat), 871 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin K, Folate, [nutrition:4] Vitamin B6, Vitamin C, Phosphorus, [nutrition:3] Vitamin A, Vitamin B1 (thiamine), [nutrition:2] Vitamin B2 (riboflavin), Vitamin B12, Vitamin E, [nutrition:1] Calcium, Iron, Magnesium, Potassium, Zinc

Mediterranean Breakfast Sandwich

Mediterranean Breakfast Sandwich
Number of Servings
Serves 1
Ingredients
  • 1 egg
  • 2 slices sprouted bread or gluten free bread, toasted
  • 1 Tbsp low fat soft goat cheese
  • 1 slice ripe tomato
  • 3 or 4 slices cucumber
  • Mixed greens or spinach
  • Pinch dried basil
  • Pinch sea salt & pepper
  • Dash balsamic vinegar
Directions
  1. Heat a medium skillet over low to medium heat.
  2. Spray with cooking spray or brush with coconut oil.
  3. Cook egg sunny side up, or over easy until medium soft or as desired.
  4. Meanwhile, pop toast in toaster.  Once toast is done, assemble sandwich.
  5. Spread goat cheese on one side of the bread, layer on tomato and cucumber and sprinkle with salt and basil.
  6. Drizzle on about 1 tsp balsamic vinegar. Place lettuce on last.
  7. On opposite side of bread, place egg.
  8. Put it all together and voila, a delicious breakfast sandwich!
Nutrition Info
Made with 3 cucumber slices and [q:1/3] cup mixed salad greens: 353 Calories, 20 g Protein, 165 mg Cholesterol, 49 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 13 g Fiber, 9 g Total fat (3 g sat), 370 mg Sodium, [nut:2] Vitamin B2 (riboflavin), Vitamin K, Iron, [nut:1] Vitamin A, Vitamin B6, Vitamin B12, Phosphorus, Potassium

QUIZ: Which beans are best for your next meal?

QUIZ: Which beans are best for your next meal?
Pam Bump
Different types of beans

So many beans, so lentil time.

Snippets

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Contributor
Pamela Bump
Tags
beans
adzuki beans
fava beans
kidney beans
lentils
black beans
black eyed peas
slow cooker
salad
sandwiches
soup / stew
southern
mediterranean

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Buffalo Chicken Burger

Buffalo Chicken Burger
Prep Time
25 minutes
Number of Servings
4
Ingredients
  • 3 Tbsp light mayonnaise
  • 3 Tbsp plain nonfat Greek yogurt
  • [q:3/4] tsp onion powder, divided
  • [q:1/2] tsp garlic salt, divided
  • [q:1/4] tsp ground black pepper, divided
  • 1 lb ground chicken breast*
  • 3 Tbsp dry breadcrumbs
  • 1 large egg white
  • 3 Tbsp hot wing sauce
  • 2 tsp butter
  • 4 whole-wheat hamburger buns
  • 4 green leaf lettuce leaves
  • [q:1/4] cup grated carrot
Directions
  1. In a small bowl, whisk together mayonnaise, yogurt, [q:1/4] teaspoon each of onion powder and garlic salt, and [q:1/8] teaspoon black pepper. Set aside.
  2. In a large bowl, combine chicken, breadcrumbs, egg white, [q:1/2] teaspoon onion powder, [q:1/4] teaspoon garlic salt, and [q:1/8] teaspoon black pepper. Do not overmix. Divide mixture into four portions, and flatten to form patties.
  3. Spray a large, nonstick skillet with cooking spray, and place over medium-high heat. Add patties to pan, and cook for 4 to 5 minutes on each side, or until almost cooked through. Add hot sauce, butter, and 2 tablespoons of water to skillet and stir (around burgers) to combine. Cover pan, and cook over medium heat for 2 minutes. Uncover, flip burgers, and cook until burgers are glazed with sauce.
  4. Warm buns, place a lettuce leaf on bottom of each half, add a burger, top with [q:1 1/2] tablespoons of spread, and garnish with grated carrot. Cover and enjoy!
Nutrition Info
343 Calories, 33 g Protein, 89 mg Cholesterol, 26 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 2 g Fiber, 12 g Total fat (3 g sat), 673 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin B6, [nut:4] Phosphorus, [nut:3] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), [nut:2] Folate, [nut:1] Vitamin A, Vitamin B12, Vitamin C, Vitamin E, Iron, Magnesium, Potassium, Zinc
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