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TLTC Sandwich

TLTC stands for “ Tempeh Lettuce Tomato Chilli Mayo sandwich” and is my plant-based version of a BLT. In my opinion, not only is it better for you but is better tasting!

Tempeh is a traditional Indonesian food made from soya beans and is less processed than tofu as the beans are still intact. It contains a higher amount of protein, fibre and vitamins and has an earthier flavour.

I’ve used silken tofu for the mayonnaise as it doesn’t have any saturated fat or cholesterol compared to traditional mayonnaise.

Contrary to popular belief, soya will not give you “man boobs” and its consumption is protective against breast and prostate cancer as well as significantly reducing menopausal hot flush symptoms.

Recipe for Tempeh


1 pack tempeh cut into thin slices

1/4 cup tamari or reduced salt soya sauce

1 tsp smoked paprika

1 tsp fennel powder


Mix the spices into the tamiri and coat and marinade the tempeh into this sauce for at least 10 mins.

Next, dry fry the slices of tempeh in a nonstick pan, 1-2 mins each side.


Recipe for Chilli Mayo

Adapted from The Starch Solution by John and Mary Macdougall


1 pack silken tofu (I use Mori-Nu brand)

1.5 tbsp lemon juice

1 tsp monkfruit sweetener/date syrup/maple syrup

1 tsp salt

2-3 tbsps hot sauce depending on your heat preference ( I used cholula brand)


Blend all the ingredients in a blender and chill in the fridge for at least half an hour before using.

Toast up 2 slices of nice wholegrain bread and spread a generous amount of mayo on top as well as houmous. Layer up a double layer of tempeh, sliced tomatoes and sliced lettuce and any other toppings you prefer.

My kids love this without the mayo and with grated carrot and houmous and hubby likes adding jalapeños, onions and gherkins.

Both the tempeh and mayonnaise keep for a few days in the fridge for a quick and easy breakfast, lunch or snack.

Try and use a wholewheat sourdough or an artisanal loaf which will elevate the taste of this sandwich.


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