Here’s a great way to get your BLT fix without the fat but with plenty of flavor, which comes from the mayo substitute — a white bean spread — that adds a tasty fifth dimension to the avocado, tomato, arugula and vegetarian “bacon.”

1 whole grain roll
2 tablespoons (or more) White Bean Sandwich Spread (recipe follows)
½ cup arugula, watercress or shredded red leaf lettuce with thick stems removed
¼ cup shredded carrot
4 slices vegetarian “bacon” (about 4 ounces), cooked
½ medium-size avocado, preferably Hass, sliced
1 plum tomato, sliced

Cut the roll in half and spread both cut sides with the bean spread. Layer the arugula, carrot, “bacon,” avocado and tomato on one half of the roll, then top with the other half. If you’re packing the sandwich to go, wrap it tightly in plastic wrap.

Makes 1 sandwich

Nutrition Info:
1 portion provides:

Protein: ½ serving
Vitamin C: ½ serving if made with watercress
Green leafy and yellow vegetables and fruits: 1 ½ servings
Other fruits and vegetables: 1 serving
Whole grains and legumes: 2 servings

White Bean Sandwich Spread:

Hold the mayo and use this creamy spread on your sandwiches instead. Makes a great dip for crudités and pita strips, too.

2 tablespoons olive oil
1 large clove garlic (if raw garlic bothers you, see tip), peeled and crushed.
1 can (about 15 ounces) cannellini or Great Northern beans, rinsed and drained
2 tablespoons coarsely chopped fresh cilantro or flat-leaf parsley
Juice of 1 large lemon
Salt and black pepper

Place the olive oil, garlic, beans, cilantro and lemon juice in a food processor and process until a smooth puree forms. Season to taste with salt and pepper. Serve at room temperature, or warm in the microwave or on top of the stove. The bean spread can be refrigerated, covered, for up to 5 days.

Makes about 1 cup

Tip: For a spicier spread, substitute chickpeas for the beans and add a teaspoon of ground toasted cumin seeds plus a dash of hot paprika and/or cayenne pepper (or both if you want the spread really hot). You can kick it up with more garlic, too.

Nutrition Info:
1 portion (¼ cup) provides:

Whole grains and legumes: ½ serving
Iron: from the beans
Fat: ½ serving