APRIL 2026 40 M eals built around vegetables, beans, whole grains, and healthy fats can support heart health, boost energy, and help you feel nourished without feeling weighed down. Plant-based foods are naturally packed with fiber, vitamins, and antioxidants, and they often make every day cooking simpler than people expect. One of the easiest ways to add more plants to your routine is with sandwiches – quick to make, easy to customize, and perfect for busy spring days. April also happens to be National BLT Month, which makes it the perfect opportunity to give this classic sandwich a plant-based twist. Instead of bacon, thin slices of marinated super firm tofu create a savory, satisfying base layered with crisp lettuce and juicy tomatoes. The result is a sandwich that captures the spirit of the original while delivering plant-based protein and plenty of flavor. Another delicious option is a sourdough Mediterranean sandwich layered with briny toppings and hummus or pesto. Both spreads add rich flavor and creaminess while bringing the bright, herb-forward taste that Mediterranean meals are known for. A white bean avocado sandwich is a simple and nourishing choice. Mashed white beans and creamy avocado create a protein-rich spread that pairs beautifully with broccoli sprouts and tomato. These sandwiches are a delicious reminder that eating more plants can be both simple and satisfying. Join my monthly membership for printable recipes, health videos and live Zoom cooking classes – spring classes are available now! Only $10 a month! Veggie powered sandwiches 1. Put the white beans in a bowl and mash with a fork. 2. Add the avocado and mash again. 3. Add salt, pepper, and a squeeze of lemon, stir. 4. Toast bread and layer on the mashed mixture. Add tomato and sprouts. Serve. • 1 can cannellini or great Northern beans, drained • 1 avocado • 1 sliced tomato • Squeeze of lemon • Salt and pepper • Broccoli sprouts • Toast • DIRECTIONS • • INGREDIENTS • Owner of YouCare-SelfCare, a private wellness practice specializing in plant-based lifestyle and disease prevention. youcare-selfcare.com BY MIRIAM HAHN White bean avocado Serves 2-3 • INGREDIENTS • • 1 package super firm tofu • ¼ cup soy sauce • 1 tbsp. maple syrup • 1 tbsp. sesame oil • 1 tbsp. tomato paste • 1 tsp. liquid smoke • 1 tsp. apple cider vinegar • ¼ tsp. each: garlic granules, onion powder, pepper, smoked paprika • Bread of choice • Vegan mayo • Lettuce and tomato 1. Preheat oven to 400 F. Cut the tofu into thin slices. 2. Mix together the soy sauce, maple syrup, sesame oil, tomato paste, liquid smoke, apple cider vinegar, and spices. 3. Lay the tofu in a glass container and add some of the sauce to each layer. Spread to coat with a silicone brush. Marinate for at least 20 minutes – it can be done overnight, too. 4. Lay the tofu in a single layer on a sheet pan and bake for 20 minutes, flipping halfway. Add more marinade to the second side once you turn it. 5. Toast the bread. Layer on mayo, tofu, tomato and lettuce, and enjoy. • DIRECTIONS • Tofu lettuce & tomato Serves 3-4 Sourdough Mediterranean Serves 3 • ½ eggplant cut into 6 slices about ½” thick • Olive oil, salt, smoked paprika, garlic granules • 1 cup green olives • Sourdough bread • Roasted red peppers from a jar • Sun-dried tomatoes from a jar • Fresh basil leaves • Spinach • Hummus or pesto • Pepperoncini • Earth Balance butter • INGREDIENTS • 1. Preheat the oven to 400F. 2. Drizzle the eggplant slices with olive oil and sprinkle on the seasonings. Roast 10-15 minutes or until the eggplant is nicely browned. 3. Dice the olives. 4. Slice the bread and butter one side. 5. On the unbuttered side, add a layer of the hummus or pesto on one side of the bread and a layer of the diced olive spread on the other. Then to either side add the eggplant, roasted red pepper, sun dried tomatoes, pepperoncini, basil and spinach. 6. Close the sandwich and sear in a hot skillet for about four minutes on each side. 7. Cut and serve. • DIRECTIONS •

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