September 26, 2023


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Smith: BLT sandwiches superior at the time in a while | Food stuff and Cooking

If you experienced to name a person summer time sandwich, likelihood are you’d name the ever-well known BLT. Not a summertime goes by without me creating this tremendous simple sandwich. If you don’t previously know, BLT stands for bacon, lettuce and tomato, which are the vital components to this lunch icon. Of system, 1 could say bread and mayo are also crucial factors, but I guess BLTBM just does not seem as appetizing!

Some could say that bacon helps make every thing superior, but the Earth Wellness Business (WHO) tells us that processed meat, these as bacon, improves the hazard of colorectal cancer. Nonetheless, like something, quantity and frequency issues. Conserve your bacon-eating to a couple of BLT’s every single summer months, and it can even now be a element of a healthful diet. There are, however, vegan selections, this kind of as tempeh bacon, if you would like to stay clear of processed meat entirely.

While some may perhaps want iceberg lettuce, I like the refreshing crunch and flavor of romaine. In addition, romaine lettuce is a environmentally friendly leafy vegetable, which delivers more nutrients than iceberg. The “T” in a BLT is possibly the most vital element of what makes or breaks this sandwich. Out of year, retailer-purchased tomatoes are just not likely to reduce it. It normally takes patience to wait around for that completely ripe tomato out of the backyard or farmers market to make the impeccable BLT with juice functioning down your arm. If you choose to enclose these substances among two slices of toasted bread, opt for a hearty whole grain bread for included fiber and nutrition. Having said that, if you wish to ditch the bread, or you just aren’t client sufficient to hold out for all those tomatoes, try a BLT salad. More vegetables, which include corn and avocado is a balanced different. Enjoy your BLT this summertime and all the variations you can make from it.

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BLT Chopped Salad

1 small head romaine lettuce, chopped

4 slices bacon, cooked and crumbled

1 pint grape tomatoes, halved

1 cup sweet corn (refreshing, frozen and thawed or canned)

1 avocado, pitted and diced

2 ounces crumbled feta cheese

1 ½ Tablespoons olive oil

In a large bowl, toss lettuce, bacon, tomatoes, corn, avocado and feta. In a modest bowl or shaker, make the dressing by whisking oil, lime juice, salt and pepper. Pour over salad and toss. Divide into 3 bowls for serving.

Diet Specifics (for each serving): 340 energy, 21 grams extra fat, 520 milligrams sodium, 28 grams carbohydrate, 6 grams fiber, 11 grams protein

Source: Earth Well being Corporation,

Smith is nutrition and wellness educator for the College of Illinois Extension, McLean County. Call her at 309-663-8306.