Who wants to slave in the kitchen over a warm oven or stove when it feels like a hot oven outside? Lucky for us, eating clean and healthy to fuel our summer workouts doesn't require heat. Put the right things between two of the right slices, and you've got one Badass-approved sandwich!
That A+BLT featured earlier this month is always a cool hot-weather choice, but too many of those and bacon boredom sets in (Yes, there is such a thing!). So try these sandwiches on for size. They are my summer go-to's. One is savory and protein-packed with the incredible, edible egg. The other, a PB&J for adults, could pass for a breakfast sandwich, or daytime fuel when that sweet craving kicks in. So good!
And then for any cycling/spinning enthusiasts out there, enjoy the "Fat Sandwich" cycle profile below, inspired by the "flat sandwich" ride that the lovely and awesome Schwinn Master Instructor Julz Arney taught in a recent instuctor certification! So if the "Flat Sandwich" is like a sandwich with flat fillings (speed intervals) in the middle and big fat slices of bread (climbs) surrounding it, the "Fat Sandwich" is like a bread thin or pita (speed intervals) stuffed with lots of thick meats, veggies, etc. (climbs!)
I lovingly (especially when it's finished) call the ride profile below a Fat Triple Decker!
Edible Summer Sandwiches
Curried Egg Salad
Eggs have the highest biological value (aka nutrient-density per calorie) of any food besides mother's milk, so this sandwich packs not just protein but so many other nutrients into a compact-calorie package. The curry adds kick, and the raisins or apples add a touch of sweetness. Bonus: You can double this recipe, or quadruple it, on Sunday and have your lunches ready to go for the busy work week ahead.
- 2 hard-cooked eggs, chopped
- 2 tablespoons plain Greek-style low-fat yogurt
- 2 tablespoons chopped red bell pepper
- 1/4 teaspoon curry powder
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- Fresh spinach leaves
- Sliced tomato
- 1 Tbsp. raisins or chopped apple (optional; I love the sweetness and texture these add)
- 1 whole wheat English muffin, toasted; or 1 whole wheat sandwich thin
1. Combine eggs, yogurt, bell pepper, curry powder, salt, and pepper, in a small bowl; stir well.
2. Place spinach and tomatoes on your bread of choice, and stuff it with the egg salad. Enjoy!
Calories per serving: 400
Saturated fat: 4g
- 2 slices Ezekial whole wheat bread, toasted
- 1 1/2 Tbsp natural peanut butter or almond butter
- 1 Tbsp. peach chutney or Polaner All-Fruit Strawberry Preserves
- 1 teaspoon cinnamon
- 1/2 banana, sliced thin
- 3 apple slices
1. Spread one slice of the toasted bread with peanut butter and chutney.
2. Arrange the banana and apple slices on top. Sprinkle with cinnamon. (You can drizzle a little honey on top, too) Top with the second slice of bread and eat!
Calories per serving: 420
Saturated fat: 1g
Triple Decker Cycling Profile
White Knuckles, OK Go, 3:18: Warmup
Crank It Up, David Guetta & Akon, 3:12: Here's the first slice of thin bread! Easy to Moderate Resistance, 60% pace, speed up to 80% on the chorus
Walk This Way, Run-DMC, 5:09: Going through that first layer of the sandwich...Bump the resistance up to a moderate climb. Keep a strong pace and on the chorus, crank up one turn and maintain the same pace into the resistance.
Where Have You Been, Rihanna, 4:02: Steeper climb? More filling! Add a turn of resistance and push up that hill. On the chorus, add a turn and power out of the saddle, going from the "hard" level to anaerobic/breathless.
Gonna Make You Sweat, 4:04: Back to the bread! Lighten the resistance, recover for 30 seconds. Add a little back (light to moderate resistance) and move into 30 seconds at moderate pace, 15-second sprints, for the duration of the song.
Let the Sunshine, Milk & Sugar, 3:21: Layer 2 of the triple decker, back uphill. Find moderate resistance and a 70 percent pace. Hold that pace, and on the chorus add a half turn and push to maintain pace.
Wobble, V.I.C., 5:23: The climb is building...every minute, add a quarter to half turn of resistance, moving from moderate-hard to anaerobic in the final minute
My First Kiss, 3OH!3, 3:12: OK, one more sandwich layer to go. Recover for 30 seconds and go back to light-moderate, fast pace on a flat. Push the pace an extra 10 percent on the chorus.
Marry the Night (Zedd Remix), Lady Gaga, 4:20: Ok, this is it. Last push through the sandwich goodness. First of two climb songs. Start at 7 of 10 on the resistance scale, hard-level effort. On the chorus, give a big turn of resistance and power it while staying in the saddle, getting close to breathless but not quite.
Run This Town, Posthumous Zone, Jay-Z and Rihanna, 2:53: Last push to the top. Start at that hard level, heavy. Every 30 seconds, add a bump of resistance and alternate seated and out of the saddle. Keep the pace strong to get over the finish line first!
Proud Mary (Power Remix), Power Music Workout, 4:54: Flat, seated, quick 2-minute victory lap at 70 percent of maximum pace. Then slow it down and begin the cool down. Done!
Coming next week: Summer Travel Must-Haves and Must-Dos...