Easy Post-Workout Snack: 5k Wrap

By Karen Psiaki, RD, LDN April 25, 2014

Need a simple, filling, no-cook meal or post-workout snack? Look no further. This wrap easy to make and will keep you running for hours without sitting heavily in your stomach. It was inspired by a sandwich with the same name from Collegetown Bagels in Ithaca, NY. I don’t know how they came up with the name (maybe because there are 5 ingredients in the filling?), but I liked it and decided to stick with it because it reminds me of my days as a rower. During the fall, we would compete in 5-kilometer long races that left us completely drained from the effort and the cold weather. There was nothing I liked better after those races than coming home to my warm kitchen and chowing down on one of these bad boys before going on with the rest of my day. It’s the perfect combination of sweet and salty, soft and crunchy, healthy and delicious to satisfy all of your post-exercise cravings. It’s got carbs and protein for muscle recovery, vitamins and antioxidants for your immune system, and a serving of fruit to boot! Plus it’s vegetarian-friendly and can be vegan too, depending on the type of granola and jam used.

There are countless variations on the recipe, so feel free to personalize it based on your favorite type of fruit, nut butter, jam flavor, and type of granola. I’m constantly trying new combinations, and I have yet to find one that I don’t like!

– 1 whole wheat tortilla
– ½ medium banana, sliced (or substitute ½ cup favorite berries)
– 1 Tbsp natural nut butter (I use creamy peanut butter)
– 1 Tbsp favorite flavor jam (I use rhubarb)
– ½ Tbsp honey or agave nectar
– 2 Tbsp granola
Optional add ins: walnuts, pecans, raisins, dried fruit, chocolate chips

1. Lay wrap out on a large plate and place fruit down the center line.
2. Spread jam on one side of fruit, nut butter on the other.
3. Drizzzle with honey and sprinkle with granola.
4. Wrap it up and enjoy!

*This post was originally published on Karen’s website, www.karenpsiaki.com. For more from Karen be sure to visit www.karenpsiaki.com

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