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Sunrise Sundae: The Perfect Post-Workout Healthy Treat

by Precision Nutrition on Monday 5 April 2021

 

Sundaes and french toast can be healthy, too!

In fact, with the help of some whole grain bread and omega-3 rich eggs, french toast is ranking pretty high on our list (with or without the maple syrup)! 

And this time it’s served alongside a delicious, fruity ice-cream-free sundae. If you’re looking for an awesome morning post-workout healthy treat, look no further than the Sunrise Sundae paired with French Toast Hash Browns.

15 min Preparation Time
15 min Cooking Time

Sundae

Apple (small diced) 1/4 cup
Nectarine (small diced) 1/4 cup
Low-fat cottage cheese 1/2 cup
Low-fat plain yogurt 1/4 cup
Strawberries (sliced) 1/4 cup
Grapes 1/4 cup
Mixed nuts (unsalted, crushed) 1/3 cup 

French Toast

Whole grain bread 1 slice
Whole egg 1        
Cinnamon pinch        
Salt pinch
Olive oil cooking spray

Nutritional information

(per serving) large small 
Calories (k/cal) 731.1 365.6
Fat (g) 33.1 16.6
 Saturated (g) 7.1 3.6
 Monounsaturated (g) 17.5 8.8 
 Polyunsaturated (g) 6.1  3.1 
Carbohydrates (g)  59.6 29.8 
 Fibre (g)  10.2  5.1 
 Sugars (g)  24.1  12.1 
Protein (g) 48.7  24.3 

Instructions

Sunrise Sundae - Place all of the apple pieces in the bottom of a tall glass or bowl. Place the remaining ingredients on top of the apple in the order they appear in the ingredient list.

French Toast – Cut bread into 1-inch square cubes. Whisk egg, cinnamon and salt in a small mixing bowl and place bread cubes into egg. Let soak for 30 seconds. Preheat a non-stick frying pan and lightly coat with spray. Pour the egg and break mixture into the pan. Mixing as little as possible, lightly brown the bread. Remove from heat and serve. Serves 1 large or 2 small.

Variations and Options

For fruit variety, substitute apple, strawberries, grapes and nectarine with your favourite fruits or whatever is in season. Banana, mango, peach, blueberries and melon are some of our favourites. To add a vanilla taste to your Sunrise Sundae, mix your yogurt and cottage cheese with some vanilla protein powder before adding to the sundae.

Looking for more nutrition tips? Many of our coaches at Virgin Active are nutrition certified. Talk to a Personal Trainer today!

*Recipe from Gourmet Nutrition: The Cookbook for the Fit Food Lover, from Precision Nutrition.

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Book in for a free guided tour. We'll show you all the facilities and answer any questions you may have. No obligation. Just lots of smiles. We'll call you to book your visit at a convenient time.

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