Show your heart some love with this breakfast sundae

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, but the issue with yogurt is that many are intolerant to dairy. I recommend a low sugar coconut yogurt source.

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 coconut 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. 


Make it an amazing day,

Coach Brien

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