HP – The Runner’s Sandwich
- Updated on Dec 06, 2022
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HP – The Runner’s Sandwich
A tasty AF sandwich that hits all your nutritional post run needs – carbs, protein, healthy fats and electrolyte replenishment.
Servings:1 Person
Calories:652kcal
Ingredients
- 4 slices wholegrain bread (whole wheat)
- ½ ball low-fat mozzarella (cottage cheese also goes great!) (1 ball = 125g)
- ¼ cup sun-dried tomatoes in oil
- 4 tbsp olives
- 2 tsp capers (can be made without if unavailable)
- ¼ cup basil, fresh (dried basil is also fine, ¼ cup = 1 tsp)
- Salt and pepper to taste
- ½ oz Cheddar cheese
Optional:
- 1 tsp olive oil
- 1 tsp chili flakes
- 1 small handful oregano, fresh (1 small handful fresh = ½ tsp dried)
Instructions
- Roughly chop the cheese, tomatoes, olives and capers and throw into a mixing bowl.
- Add the herbs, salt and pepper.
- Use a fork to mix up and mash the ingredients a little – not too much, we just want to get those flavours circulating.
- If you’re using very soft bread then pop it in the toaster/pan without oil for a minute or so – not to toast it, just to harden the outside. If the bread is already a hard type, we’re good to go.
- Spread the mix on the bottom slices, add the other slices on top. Squish down.
- Now comes the oil part – if you’re exercising a lot you’re gonna need all that extra fatty olive oil. If you’re not, that’s your call. Either way, it tastes great.
- Heat the pan (with or without the oil) and put the sandwich in. Put a lid on the pan if you have one, don’t stress too much if you don’t. Cook for 3 or 4 mins, squishing down with a spatula occasionally, then flip and cook the other side the same way. Both outsides should be nice and crispy, the insides melting together.
- Awesome. What a sandwich.
NOTES
IF YOU LIKED THIS RECIPE: this Iskiate is my favourite way to fuel up pre-workout. If you’re wanting to exercise more but are not sure where to start out, then take a look at our Freeletics review.
Our nutritional information chart does not include added olive oil and is for one sandwich.
Nutrition
Nutrition Facts
HP – The Runner’s Sandwich
Serving Size
216 g
Amount per Serving
Calories
652
% Daily Value*
Fat
32
g
49
%
Saturated Fat
12
g
75
%
Polyunsaturated Fat
4
g
Monounsaturated Fat
14
g
Cholesterol
54
mg
18
%
Sodium
2281
mg
99
%
Potassium
858
mg
25
%
Carbohydrates
60
g
20
%
Fiber
11
g
46
%
Sugar
6
g
7
%
Protein
35
g
70
%
Vitamin A
1857
IU
37
%
Vitamin C
29
mg
35
%
Calcium
836
mg
84
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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