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Samurai Swaps: A Healthier BLT!

January 7 2013

Kids LOVE crispy bacon, but it isn’t necessarily the healthiest option, so substitute lower-fat turkey bacon instead! Next time you are making lunch for your mini-Samurai, make this heart-healthy version of the traditional BLT (Bacon, lettuce and Tomato) and avocado sandwich. By making a few “Samurai swaps,” you can send your little-Ranger to school with this classic sandwich without feeling guilty!

 Instead of white bread, use whole grain bread or a whole grain tortilla (for a BLT wrap!). Then use fat-free turkey bacon and/or smoked turkey breast for some additional protein. Add a few slices of tomato, avocado, and lettuce.  Make another Samurai swap and use and a little honey mustard instead of mayo, and you have the perfect Power-packed lunch for your little Ranger to take to school.

Blue’s Bacon-wich

  • 2 pieces of whole grain bread or 1 tortilla wrap
  • 2 pieces of fat-free turkey bacon
  • 2 slices smoked turkey
  • 2 tomato slices
  • ¼ avocado (optional)
  • Lettuce (Romaine or spinach)
  • Honey Mustard (optional)


On one piece of bread, stack the turkey bacon, smoked turkey, tomato, avocado and lettuce. On the other piece of bread, add a little honey mustard and close up the sandwich.  Add a piece of fruit and a small cup of non-fat yogurt or some low-fat string cheese for a complete brown bag lunch.

Photo courtesy of ElizTesch.

This recipe may contain nuts, wheat, milk, dairy, and other milk products and other allergens that should be avoided if you or your child are allergic.