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Plant-Based BLTA Sandwich

plant based sandwich

So what's all this tempeh business about? I mean - we knew bacon was too good to be true, but soy? Aren't we headed into man-boobs and breast cancer territory now?


Ahhh, media. Let's not let science get in the way of a saucy headline, right?


As someone who's investigated this topic ad nauseam, let me separate the fact from fiction for you. 


Soy foods (soy beans, edamame, miso, tofu, tempeh, etc.) contain phytochemicals called isoflavones - a molecule that resembles our own endogenous estrogen. These phytoestrogens in soy can sit in our bodies’ estrogen receptors, preventing our own mammalian estrogen from binding to those receptors & exerting much stronger estrogenic effects.

It is for this reason that consumption of soy has been shown to not only REDUCE the risk of breast cancer but also improve breast cancer survival, reduce recurrence rates & extend longevity in survivors. In fact, women who consume soy foods (ideally starting in adolescence) have a between 30-50% reduced risk of breast cancer, & the countries that consume the most soy have some of the lowest breast cancer occurrence rates worldwide.

In men, soy has been proven to significantly reduce the risk of prostate cancer, as well as lower cholesterol & aid in the prevention & reversal of clogged arteries. 


All in all, soy is perfectly safe to consume and protective in many cases. It should be eaten in moderation like any other legume, ideally in organic, minimally processed forms.


And fermented with live & active cultures like tempeh? Now we’re lookin' at BONUS POINTS, folks. 

Makes: 1 Loaded sammie


  • 2 slices whole grain or sprouted wheat bread

  • 2-3 Tbsp hummus

  • 1/2 avocado, sliced thinly

  • romaine lettuce leaves

  • 2-3 slices heirloom tomato

  • 5-6 strips Lightlife tempeh bacon, cut in halves

  • sea salt & pepper, to taste


Begin by heating up the tempeh bacon in a non-stick pan on the stove. Flip it once or twice and heat it until crispy and golden-brown. I like to make the entire pack and save half in the fridge for later. 

Toast the bread while you slice the tomato, avocado and lettuce leaves. 

Once the bread is toasted, smother both slices in hummus, add a dash of salt and pepper, and layer on the rest of the ingredients. 

Slice in half and serve hot & toasty - with the sides of your choosing. 


Prep time: 5 miN

Total time: 5 min

plant based sandwich recipe

For more disease-fighting & drool-worthy 

meal ideas, check out my other plant-powered recipes here:  

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