Health knowledge made personal
Join this community!
› Share page:
Search posts:

Healthy Swaps: Mediterranean Sandwich

Posted Jan 13 2014 11:59am

Good morning!

First up, the winner of the Core Power Giveaway:

Arlinda – I will be contacting you by email.

Today’s Workout

  • 3.35 miles – track
  • Stretching/foam rolling – 15 minutes
  • One min. plank and 30 sec. side planks (each side)

Healthy Swaps

One of my all-time favorite sandwiches is Potbelly’s Mediterranean sandwich. It has hummus, feta, artichoke hearts, cucumber, and roasted red peppers. Whenever I order it, I always add red onions to it. So much better with the onions.

For a restaurant sandwich the nutrition facts are decent, but I decided to make it myself at home to save some calories, carbs, sodium, and fat.

Since I had a red pepper at home, I decided to make my own roasted red peppers instead of buying the jarred kind.

Roasting a red pepper is so easy. Since I was only making this sandwich for myself, I only roasted one red pepper, but you could roast up a whole batch of these!


First, preheat the oven to 500 degrees. Wash and dry your red pepper. Remove the stem and seeds, and cut the pepper in half. Place skin side up on a foil lined pan.


Cook at 500 degrees for approximately 20-30 minutes until the skin turns black. Rotate pan halfway through cooking time.


When the skin is black, remove from oven, and wrap the pepper up in the foil so that it can steam and the skin will be easier to remove.

After it steams for about 10-15 minutes, just pull off the skin. It should come off easily. Cut into slices and store in the fridge. So easy!


For my at home Mediterranean veggie sandwich, I used a whole wheat pocket thin flatbread, roasted red peppers, red onion, cucumbers, canned artichokes, hummus, and feta cheese.



Potbelly’s Med Veggie Sandwich        My Med Veggie Sandwich

  • 471 calories                                           223 calories
  • 13 g fat                                                     7 g fat
  • 1379 mg sodium                                   962 g sodium
  • 71 g carbs                                               33 g carbs
  • 23 g protein                                           10 g protein

So delicious and so easy! To cut down on the sodium even more, rinse your jarred artichoke hearts before you use them.

Have a great afternoon!

  • What’s your favorite sandwich?




Post a comment
Write a comment:

Related Searches