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On-Demand Video: Nutrient-dense Plant-based Foods

5 Tips and Takeaways

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Save-for-Later: 5 Sustenance Tips and Takeaways (Printable Sheet) 

Article On-Demand Video: Nutrient-dense Plant-based Foods

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Registered Dietitian Jessny Maureaye:

Elevate Your Health with Nutrient-dense
Plant-based Foods

Meet your protein goals, close the fibre gap, and include iron in your diet—all with nutrient-dense, plant-based whole foods. Registered Dietitian Jessny Maureaye (Make it Brunch) shares easy tips, food swaps, and recipe ideas to help get these key nutrients from simple meals you and your family will love.

Watch Jessny’s 14-minute Nutrient Density talk now!

(And get the plant-based BLT sandwich recipe she makes in the video below!)

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Return to the S is for Sustenance page for all the SMART subscriber-exclusive content resources you need to help apply the Positive Nutrition approach in your life!

Cutting Vegetables

Vegan BLT Sandwich

Author: Jessny Maureaye, Make it Brunch

Ingredients

  • 2 slices Silver Hills Bakery sprouted grain bread (I used The Big 16)
  • 2 Tbsp hummus
  • 3 slices Maple BBQ Tofu (see below)
  • 2 slices tomatoes
  • 2 leaves lettuce
  • ½ cup alfalfa sprouts (optional)

For the Maple BBQ Tofu:

  • 700 g extra firm tofu , sliced
  • 2 Tbsp olive oil
  • 2 Tbsp unsalted plant-based butter
  • ¼ tsp asafoetida (hing)

For the Maple BBQ Sauce:

  • 125 ml tomato paste
  • 2 Tbsp soy sauce
  • 2 Tbsp Braggs liquid aminos
  • 1 cup water
  • 1 Tbsp maple syrup
  • to taste salt and pepper
  • fresh cilantro , chopped (optional (for garnish))
  • extra maple syrup to drizzle on top (optional)
Print Recipe

Instructions

For the Maple BBQ Tofu:

  • Heat large skillet on medium. Add oil, butter and asafoetida and let roast for 30 seconds. Add tofu slices and let roast on each side until golden, about 4 – 5 minutes. Note: Tofu should be well cooked and crispy before adding Maple BBQ sauce as the sauce will soften them. You may need to cook the tofu in batches in depending on size of your skillet.
  • In a small bowl, add Maple BBQ sauce ingredients (except salt and pepper). Once tofu is cooked, pour BBQ sauce over top of tofu in skillet and continue to cook on medium, flipping tofu slices often to prevent them from burning and to coat both sides of tofu evenly.

    Optional: once the sauce has absorbed well in the tofu may add 1 teaspoon plant-based butter to coat the tofu. Once tofu has absorbed all the sauce and thickened up add salt and pepper to taste and garnish with (optional) cilantro and a good drizzle of maple syrup.

To Assemble the Vegan BLT Sandwich:

  • On one slice of bread spread 1 tablespoon of hummus, top with Maple BBQ tofu, tomatoes, lettuce and optional alfalfa sprouts. Sprinkle with salt and pepper to taste. Spread hummus on one side of second bread slice and top onto sandwich. Enjoy!