Post-run food: Egg salad sandwich

You've been for a run, you’ve got a limited number of ingredients in your fridge and you need to refuel quick - nothing does the job like an egg salad sandwich

The straight forward recipe of eggs, mayonnaise and mustard is a classic for a reason, so do that if you want, but the recipe below is a little extra (and worth it)

We're talking a creamy combo of either mayo or (curve ball for health) Greek yogurt and hard boiled eggs, plus fresh lemon, onion, capers, and dill. All of that is piled on top of pumpernickel bread; it’s a fast and filling recipe you’ll be making on repeat.

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The key to making great egg salad is to make the dressing first, then fold in the eggs (rather than add dressing ingredients on top of the eggs). This ensures that your dressing is properly mixed and the eggs don’t get too smashed as you stir. Here’s how it’s done:

• Whisk together the mayo or yogurt, lemon zest and juice, plus salt and pepper.

• Add hard-boiled eggs and gently mix. Don’t overwork it here, chunkier bits of egg add great texture.

• Fold in the onion, capers, and dill.

• Pile egg salad onto toast and sprinkle with additional dill and cracked pepper. Enjoy!

Red or white wine vinegar?

To cook eggs for egg salad, gently lower them into boiling water and cook for 10 minutes. Transfer them to ice water to stop cooking. Peel and chop them if you’re using them right away, or refrigerate them in their shells for up to a week.

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• Mayonnaise: The Greek yogurt in this recipe keeps it on the lighter side, but you can absolutely use mayo instead. The result will be a little bit richer, but equally as delicious!

• Health & Injuries: We love the flavour of fresh citrus in this recipe, but you can use red or white wine vinegar instead. Start with 2 teaspoons of vinegar and work up from there if you’d like it a little punchier.

• How do you make egg salad from scratch: If you don’t love capers, you can leave them out of this recipe and swap them for another briny ingredient like pickles or olives. Pickles will bring a bit more acidity so you might want to reduce the amount of lemon, and olives will add a little more salt.

• Fresh herbs: This recipe calls for dill, but you can substitute (or add!) any other tender herbs like basil, tarragon, parsley, or chives. Dried herbs won’t work here.