Recipe: 'The Tasty'
CJ's Ultimate Vegan BLT
A ‘Superhero’ sandwich
I truly think I’ve created the perfect sandwich. If sandwiches wore capes, 'The Tasty' Tomato-Avo-Tempeh Sandwich would be a superhero. It's not one of those heart-attack-in-a-bun types that tastes incredible but might shave years off your life. This sandwich is bursting with flavour and packed with nourishment—without a shred of guilt. Think of it as the Swiss Army knife of sandwiches—versatile, loaded with essentials, and ready to save your day.
How did ‘The Tasty’ come about?
Years ago, after reading Dr. Michael Greger’s bestsellers, How Not to Age and How Not to Die, I discovered his handy Daily Dozen meal tracker. He developed this free app after reviewing thousands of nutrition studies. Dr. Greger found there were 12 key food groups and lifestyle habits that help prevent—and sometimes even reverse—chronic diseases like heart disease, diabetes, and certain cancers.
Instead of focusing on restrictions, the Daily Dozen encourages adding MORE nutrient-dense, plant-based foods into your meals. I’ve recommended it to many people. My friend Cynthia and my son Ben, for example, love how easy it is to use. By just ticking off a few boxes, they ensure they eat all the healthy ingredients they need to live their best life. Think of the Daily Dozen as unlocking a cheat code for longevity and vibrant health.
I liken it to having a superhero in my pocket—I’ve downloaded the app on my phone, so it’s with me at every meal. The checklist includes beans, berries, whole grains, greens, nuts and seeds, herbs and spices, water, exercise, and more. It takes complex nutrition science and breaks it down into simple daily goals anyone can reach—one bite at a time. No measuring. No counting calories. It’s been an important tool for me as I adopt a more vegan lifestyle. But here’s the kicker: it’s not about what you give up—it’s about heaping your plate with the good stuff that makes your body feel incredible.
So naturally, I wondered—how many of these Daily Dozen boxes could I tick off with one meal? With a fresh approach to eating well—and my Trinity of Cooking (salt, a sharp knife, and a little creativity)—I created ‘The Tasty.’ It was originally conceived as a breakfast sandwich to give me a power-packed nutritious break from my morning smoothie but now I enjoy it at lunch or as a light supper.
Add in morning exercise, a glass or two of water, a vitamin B12 tablet, and a bowl of berries—and you’ve checked off half (!) of Greger’s Daily Dozen! Plus, you’ve had the most enjoyable, crave-worthy meal.
What’s between the slices?
‘The Tasty’ is a handheld health hero hitting whole grains, legumes, cruciferous veggies, and more—packed with so many good things that it instantly powers your day. And this powerhouse sandwich, which can be whipped up in under 10 minutes, is incredibly easy to put together. Here’s what makes it superhero worthy:
Toasted organic grainy bread, a sturdy launchpad for flavour and fibre, hearty and nutty
A generous swipe of dill hummus, bringing creamy texture and a tangy, herby kick along with a smear of beans
Smoked tempeh (fermented soybeans made to resemble bacon strips), offering more beans, and a satisfying smoky chew that’s gut-healthy and an incredibly good-for-you stand-in for bacon (which, let’s admit, is delicious but seriously bad for you)
Sliced fresh tomato, because what’s a BLT without it?
Sliced ripe avocado, for buttery richness and healthy fats
Sliced artichoke hearts, for prebiotic fibre
A handful of peppery arugula, sprouts, or mixed greens, for freshness, crunch, and a healthy hit of cruciferous veggies
A finally, a sprinkle of salt and black pepper, to pull it all together
A sandwich worthy of serving to visitors
What I love most about this sandwich is how it captures the essence of a BLT—salty-smoky, juicy, crisp—but with plants doing all the heavy lifting. The smoky tempeh is a revelation, and the dill hummus adds a flavour mayo can’t touch. The avocado? The secret weapon that makes every bite feel indulgent.
My friend, Cynthia made it this week, giving her own twist by serving it open-faced, and quickly came up with the name. She wrote me, “This sandwich is so good, CJ. I’ll be making ‘The Tasty’ for my visitors next week.” As so, ‘The Tasty’ was born.
What’s also so great is that previously, after a long day and too tired to cook, Cynthia—like so many of us—would reach for less healthy food. Now, in about 10 minutes and with ingredients easy to keep on hand, she’ll be making ‘The Tasty’ instead of ordering in.
Eating well should never be a chore
To my mind, I never want eating well to feel like a chore. There’d be no way I could stay on track. Every meal should be delicious, and like you, I never want to feel deprived just because I’ve cut back on meat and cheese.
‘The Tasty’ feels like a celebration—a delicious, satisfying way to fuel my day and treat my body right, without a hint of deprivation, in fact, it feels downright indulgent.
I believe every meal sets the tone for how we move through the world. Meals can be the spark that helps us show up as our best, most vibrant selves. For me, this sandwich helps build a better day—one Daily Dozen box at a time.
Give ‘The Tasty’ a try this week—I promise your taste buds and your body will thank you!
Happy Eating!
CJ
xo
P.S. Help me spread the word about eating well. Share this edition with a friend please.
P.S.S. I receive no remuneration from recommending the Daily Dozen app. It’s simply a service I’m doing because it has helped me so much. xo
🌱 Your Action Steps This Week
🌱 Reimagine a Favourite Meal – Take a go-to breakfast, lunch, or dinner and see how many Daily Dozen boxes you can check off by adding beans, greens, whole grains, nuts and seeds, or herbs and spices.
🌱 Play with Flavour – Spread a new hummus on ‘The Tasty’—like a spicy one, roasted red pepper, or pine nut. Sprinkle on a bold spice or an herb like oregano or basil. Swap in your favourite greens to keep the sandwich exciting.
🌱 Track Your Daily Dozen – Download the free Daily Dozen app or jot it down in a notebook. Challenge yourself to tick off as many boxes as you can each day. Small choices add up to big wins over time!
Recipe: The Tasty: Tomato-Avo-Tempeh Sandwich
Tempeh is available in most grocery stores in the produce section with the tofu. I usually find LightLife brand (which I've seen in both Canada and the U.S.). Use the smoked version rather than the Original, which MUST be cooked prior to using. The Original also lacks the smoky flavour you want for this sandwich. If you can't find it, there are other plant-based bacon products available in the same section.
Makes 1 sandwich
2 slices organic whole wheat grainy bread
1-2 tbsp dill hummus
½ a medium vine-ripened tomato
1 ½ strips smoked tempeh (be sure to use the smoked variety)*
2 halves artichoke hearts packed in oil, sliced thinly
½ a ripe medium avocado
Handful arugula, sprouts or mixed greens
salt and pepper
Toast both slices of bread in a toaster. Spread one side generously with the dill hummus. Top with sliced tomato. Season with salt and pepper.
Top the tomato with 1 ½ slices of the smoked tempeh, then thinly sliced artichokes and a handful of arugula, sprouts or greens. Top with the second slice of toasted bread. Serve immediately.
This is truly delicious ! Like shade on a hot day - totally satisfying and rejuvenating!
Just gorgeous - the perfect sandwich.