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,
Lyonel Lumarque
www.GetLyonStrong.com/gift
PS: Need help with strategies for reaching your goals? Click on the following link. We can help! www.GetLyonStrong.com/gift
