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Heart-Healthy Breakfast Sundae

Good morning,

Valentine’s Day was a few days ago, but it’s not too late to show your heart some love during February and its Heart Health Month, while you 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.

Oh yeah, this also makes a great snack.

A Quick Rundown Of The Ingredients & Why They Are 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?

Recipe: Berry Delicious Breakfast Sundae

This is good for 2 servings, adjust to make more 🙂

What You Need –

  • 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

Putting It Together –

  1. Drain the soaked quinoa and then pat it as dry as possible with clean paper towels.
  2. Place the quinoa in a bowl along with the coconut oil, cinnamon, ¼ tsp sea salt, and ½ tsp maple syrup or honey.
  3. 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.
  4. Let cool for about 5 minutes and then assemble your sundaes.
  5. 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 your day an amazing day,

Francois

CEO & Chief Medical Exercise Specialist at the Other Pain Clinic Inc

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