The Runner’s Sandwich

The Runner’s Sandwich


A tasty sandwich that hits all your nutritional post run needs – carbs, protein, healthy fats and electrolyte replenishment.


  • 4 slices bread (whole wheat)
  • ½ ball mozzarella (cottage cheese also goes great!)
  • ¼ cup sun-dried tomatoes in oil
  • 2 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


  1. 2 tbsp olive oil
  2. 1 tsp chili flakes
  3. 1 small handful oregano, fresh (1 small handful fresh = ½ tsp dried)


  1. Roughly chop the cheese, tomatoes, olives and capers and throw into a mixing bowl.
  2. Add the herbs, salt and pepper.
  3. Use a fork to mix up and mash the ingredients a little – not too much, we just want to get those flavours circulating.
  4. 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.
  5. Spread the mix on the bottom slices, add the other slices on top. Squish down.
  6. 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.
  7. 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.
  8. Enjoy!

Original Recipe