Healthy Breakfast Sundae
Recipe inside
Valentine’s Day was a few days ago, but it’s not too late to enjoy a delicious treat that’s good for your heart (and your taste buds).
It’s a super yummy breakfast sundae recipe that’s packed with heart-healthy and delicious ingredients.
TIP: This also makes a great snack.
Here’s a quick rundown of why this sundae’s ingredients are so good for your heart:
Quinoa: Studies show that eating whole grains is associated with both lower cholesterol and blood pressure ... AND a lower risk of heart disease.
Berries: In addition to being filled with fiber, berries are rich in antioxidants that can protect you from the oxidative stress and inflammation that contribute to heart disease.
Walnuts: First, walnuts have more omega 3 fatty acids than other nuts. And second, studies show that they can help reduce cholesterol and blood pressure. They also appear to be associated with a lower risk of heart disease.
Dates: The two types of fiber in Medjool dates can help lower cholesterol and blood pressure, as well as help control blood sugar levels.
Yogurt: This fermented food has been linked with healthy blood pressure and cholesterol levels.
Pretty impressive, right?
Berry Delicious Breakfast Sundae
(Serves 2)
½ cup (85 grams) dry quinoa, rinsed and then soaked for 10 minutes.
½ Tbsp coconut oil
½ Tbsp cinnamon
¼ tsp sea salt
1½-2 tsp maple syrup or honey, divided (to taste)
⅓ cup (40 grams) chopped walnuts
1 cup (150 grams) plain Greek yogurt
1½ cups (225 grams) fresh berries (your choice)
3 Medjool dates, chopped
Drain the soaked quinoa and then pat it as dry as possible with clean paper towels.
Place the quinoa in a bowl along with the coconut oil, cinnamon, ¼ tsp sea salt, and ½ tsp maple syrup or honey.
Roast the quinoa mixture in a medium skillet over medium-low heat for about 8 to 10 minutes, stirring frequently. Add the walnuts about halfway through. These can burn quickly so keep your eye on them -- they should be golden brown.
Let cool for about 5 minutes and then assemble your sundaes.
Spread half of the yogurt in each serving dish, top with a drizzle of maple syrup or honey, and then add the berries and dates, and sprinkle the quinoa and walnut mixture over the top.
Enjoy!
Make it an amazing day,
PS: Need help with strategies for reaching your goals? Click here to book your 1 on 1 today!
REFERENCES:
https://www.healthline.com/nutrition/heart-healthy-foods
https://www.webmd.com/diet/medjool-dates-health-benefits#1
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