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TLT Sammy (Tempeh, Lettuce, and Tomato)

We love this simple, meat-free take on one of America’s classic sandwiches, the BLT. Whole wheat bread, greens, and avocado make it a longevity recipe. If you don’t want to make your own, you can buy already-seasoned tempeh in health food and specialty grocery stores. Tempeh, a fermented soybean cake with a nutty texture and flavor, also has the added benefits that come with fermentation.

Cook Time:
2 hours

TLT Sammy (Tempeh, Lettuce, and Tomato) Recipe


3 tablespoons extra-virgin olive oil
5 tablespoons soy sauce or tamari
1 tablespoon balsamic vinegar
1 tablespoon maple syrup
8 ounces tempeh, cut into 1⁄3-inch-thick strips
6 pieces sliced hearty whole grain or sourdough bread
1 avocado, sliced (or guacamole)
Hummus, mustard, or vegan mayonnaise
1 tomato, sliced
1 cup greens like romaine, spinach, and/or sprouts


Whisk together oil, soy sauce, vinegar, and maple syrup.
Pour over tempeh and marinate 1-2 hours.
In a sauté pan over medium-high heat, cook the tempeh for a couple minutes on each side, until browned.
Then let cool.
Assemble your sandwich: Toast bread (if desired) and slather with smashed avocado and hummus, mustard, or mayo.
Top with tomato, greens, tempeh, and another dressed slice of bread.

100 Recipes to Live to 100 THE BLUE ZONES KITCHEN

The Blue Zones Kitchen fuses scientific reporting, National Geographic photography and 100 recipes that may help you live to 100. The Blue Zones’ food tradition is going the way of the dodo bird, thanks to the encroachment of the American Food Culture.

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From #1 New York Times Bestselling Author, National Geographic Fellow & Founder of Blue Zones, Dan Buettner

The Blue Zones: Secrets for Living Longer

Lessons From the Healthiest Places on Earth