Sundae for breakfast? Yes, please!


Feb 17, 2021

 by Marty Skele
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Valentine’s Day was last week, but it’s not too late to enjoy a delicious treat that’s good for your heart (and your taste buds).

 

It’s a delicious breakfast sundae recipe that’s packed with heart-healthy 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 fibre, 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 fibre in Medjool dates can help lower cholesterol and blood pressure, as well as help control blood sugar levels.

 

Yoghurt: This fermented food has been linked with healthy blood pressure and cholesterol levels.

 

Pretty awesome, 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.

 

So good - Enjoy!

 

Make it an amazing day,

Marty Skele

www.crossfitcaloundra.com.au

 

PS: Need help with strategies for reaching your goals? Book a No-Sweat Intro session HERE

 

REFERENCES:

https://www.healthline.com/nutrition/heart-healthy-foods

https://www.webmd.com/diet/medjool-dates-health-benefits#1