The inspiration for this sandwich came from a recipe blog I subscribe to, HurryTheFoodUP. Their recipes are quick and flavorful, perfect for busy parents, students and professionals.
Tempeh is a fermented soy product, a good source of protein and nutrients. Although the HurryTheFoodUp recipe called for fried tempeh, I used a marinade and baked the tempeh for a healthier version. I tried it both ways – fried and baked and thought the marinated and baked version was more flavorful – but it is more time consuming. The recipe for the marinade comes from responsibleeatingandliving.com (I halved their marinade recipe for a small batch of tempeh). I made the tempeh ahead and refrigerated until I needed it the next day for sandwiches.
Ingredients:
4 Slices of Whole Grain Bread – I like Dave’s Seed Bread and Sami’s Millet and Flax Gluten Free Bread
4 oz of tempeh (1/2 package)
2 handful of broccoli micogreens (or other greens)
1/2 c. sun dried tomatoes
1 avocado
Juice from 1/2 lime
Salt and Pepper to taste
Directions:
Prepare the tempeh according to this recipe.
Mash the avocado. Add lime juice and a bit of salt and pepper to taste. I also added diced purple onion and one clove of minced garlic but I really like onion and garlic (both have been shown to have anti-cancer effects)!
Butter one side of each of the four slices of bread very lightly.
Spread the avocado mash on two of the four slices of bread.
Add sun dried tomatoes over avocado mash. Sprinkle with black pepper.
Slice tempeh to make it half as thick. Place slices of tempeh on the non-avocado bread and then add a handful of broccoli sprouts (or other greens).
Put the slices of bread together to make the sandwich and grill lightly.
Dr. Pam VanArsdall 