Smoky Tempeh BLT Wrap
Easy Recipe, Fancy Taste
Hey there, Wellkulå Friend!
This Smoky Tempeh BLT Wrap is your plant-based upgrade to a timeless favorite — packed with protein, flavor, and vibrant nutrients. Crispy tempeh “bacon” brings that satisfying smokiness, while creamy avocado and tangy cashew mayo add luscious texture. Wrapped in fresh greens and a gluten-free tortilla, it’s the perfect grab-and-go meal that nourishes your body and delights your senses. A true #CellCare meal: balanced, energizing, and longevity-supportive.
#Cellcare ingredient health benefits
TEMPEH | PROTEIN & GUT HEALTH HERO
Tempeh is a fermented soy food rich in complete plant protein, probiotics, and B vitamins. Its fermentation process enhances digestibility and supports a healthy gut microbiome — a cornerstone of long-term vitality. Tempeh’s isoflavones also help support hormonal balance and cardiovascular health.
AVOCADO | HEART-HEALTHY FATS FOR LONGEVITY
Avocados are loaded with monounsaturated fats that help lower LDL cholesterol and boost brain function. They also deliver potassium, magnesium, and antioxidants like lutein, supporting heart health and radiant skin from the inside out.
LEAFY GREENS | DETOXIFYING & ANTI-INFLAMMATORY
Greens like romaine, spinach, or arugula are rich in chlorophyll, fiber, and phytonutrients that assist the liver in detoxification and help regulate inflammation. Their mineral content supports hydration and cellular energy — essential for cellular repair and longevity.
WELLKHANA KITCHEN RECIPE
Ingredients:
For the Smoky Tempeh “Bacon”:
1 block tempeh (8 oz), sliced thin
2 tbsp tamari or gluten-free soy sauce
1 tbsp apple cider vinegar
1 tbsp maple syrup
1 tsp smoked paprika
1 tsp liquid smoke (optional for extra smokiness)
1 tbsp avocado oil or olive oil
For the Cashew Mayo:
½ cup soaked cashews (soak 2–4 hrs or in hot water for 20 mins)
2 tbsp lemon juice
1 tsp Dijon mustard
1 tsp apple cider vinegar
1 clove garlic
¼ cup water (adjust for desired creaminess)
Sea salt to taste
For Assembly:
4 gluten-free wraps or collard greens for a grain-free version
1 large tomato, sliced
1 ripe avocado, sliced
Handful of fresh lettuce, arugula, or spinach
Optional add-ins: cucumber ribbons, sprouts, or pickled red onions
Instructions:
1. Prepare the Tempeh “Bacon” | In a shallow dish, whisk together tamari, apple cider vinegar, maple syrup, smoked paprika, and liquid smoke. Add tempeh slices and marinate for 15–30 minutes.
2. Cook | Heat oil in a skillet over medium heat. Cook tempeh slices 3–4 minutes per side until golden brown and crispy. Remove and let cool slightly.
3. Make the Cashew Mayo | Blend soaked cashews, lemon juice, Dijon, apple cider vinegar, garlic, and water until smooth. Adjust salt and thickness as desired.
4. Assemble the Wrap | Lay out a gluten-free wrap (or a large collard leaf). Spread a generous layer of cashew mayo, add greens, tomato slices, avocado, and smoky tempeh.
5. Roll & Serve | Tuck in the sides and roll tightly. Slice in half for an easy-to-eat, nourishing wrap.
Optional Garnishes:
Sprinkle of hemp seeds for added omega-3s
Fresh herbs like basil or cilantro
A drizzle of hot sauce or extra cashew mayo
Easy, Delicious, and Nutritious
This Smoky Tempeh BLT Wrap is more than a plant-based lunch—it’s a flavorful, nourishing way to support your body, gut, and cellular health. Crispy tempeh “bacon” delivers protein and probiotics, while creamy avocado and cashew mayo provide heart-healthy fats and luscious texture. Fresh leafy greens, tomatoes, and optional sprouts complete this grab-and-go meal that energizes, satisfies, and supports longevity.
Until next time,
Dr. Monisha
You may also like:
by Dr. Monisha Bhanote
✅ EVIDENCE-INFORMED REVIEWED ARTICLE
