Let’s face it, if you’re at all physique-conscious, you’ve likely given up french toast a long time ago. However, with the help of some whole grain bread and omega-3 rich eggs, french toast is back on the menu. And this time it’s served alongside a delicious, fruity ice-cream-free sundae. If you’re looking for an awesome morning post-workout meal, look no further than the Sunrise Sundae.
15 min Preparation Time
15 min Cooking Time
Sunrise 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.
*Recipe from Gourmet Nutrition: The Cookbook for the Fit Food Lover, from our partners Precision Nutrition.