Sundae for breakfast? Yes, please!

CrossFit Winter Park • February 12, 2025

Valentine's Day was last weekend, 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 any 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)

  • 1/2 cup (85 grams) dry quinoa, rinsed and then soaked for 10 minutes.
  • 1/2 tbsp coconut oil
  • 1/2 tbsp cinnamon
  • 1/4 tsp sea salt
  • 1 1/2 -2 tsp maple syrup or honey, divided (to taste)
  • 1/3 cup (40 grams) plain Greek yogurt
  • 1 1/2 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, 1/4 tsp sea salt, and 1/2 tsp maple syrup or honey.

Roast the quinoa in a bowl along with the coconut oil, cinnamon, 1/4 tsp sea salt, and 1/2 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!

REFERENCES:

Recent Posts

Memorial Day: Murph and Morrison

By Stephanie Nickitas • May 22, 2025
Memorial Day is around the corner and as you know we have been doing a lot of training to get you ready for the Hero workout, "Murph". But just a reminder, you'll also have the option of doing a different Hero workout called "Morrison". You can choose one or the other. There will be ONE class at 9:30am and it's usually a packed house. It's a really fun day and we hope to see many of you there. If you plan in coming, please RESERVE your spot in class now! And if you can't make it, please remember to cancel your reservation as well. If you have friends with CrossFit experience that want to drop-in, please make sure they reserve a spot ahead of time with this LINK . Your safety is always a priority, so I want to take a moment to talk about the difficulty level of these two workouts and how they should not be taken lightly. It's already extremely hot and humid and these workouts are very long and very high in volume. Make sure you are well hydrated with water and electrolytes and definitely consume some calories before the workout. Fasting is not advised and could be dangerous! Think about how you want to tackle the workout and have a game plan before class. You are welcome to find a partner and make it a team workout. Or, you can do 1/2 or 1/4 on your own. It's YOUR workout, so find a version that works for you and have some fun. Also, some of you may be considering wearing a vest, aka "body armor" during Murph. You should NOT be wearing a vest or scaling "up" on Murph if you can't complete it in less than 40 minutes at your own bodyweight- This is a gym rule. If your previous Murph time exceeds 40 minutes, then you should not be adding any weight. Your focus should be going faster! And, this should go without saying, but if it's your first Murph, then absolutely no vest. All of this is entirely for your safety. We want you to be SMART and not do something that'll put you out for a week or more. It's not worth it. Movement standards and counting reps: Why is this important? Well, there are a multitude of reasons that I could write in a whole separate email. But to sum it up, you should be completing full range of motion and counting reps properly out of respect for yourself, your fellow members, and the Hero that you are honoring. Don't be that person that doesn't quite get their chest to the ground on push-ups or doesn't hit full extension on push-ups and air squats. And don't be that person that shaves reps here and there just to post a better score. We notice, your peers notice, and it's not worth it. As in years past, we will be moving the rings and racks to the office side of the gym for pull-up modifications. No banded pull-ups on the rigs. Please hydrate and eat properly over the weekend! See you in class! "Murph" 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. "Morrison" 50-40-30-20-10 Wall Balls 20/14 Box Jumps 24/14 Kettlebell Swings 53/53 U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Summer Vibes T-shirt Pre-order

By Stephanie Nickitas • April 25, 2025
Just in time for the heat, our new, limited edition CrossFit Winter Park Summer Vibes design is here! There are 7 different styles/cuts to choose from. Each of them comes in white or grey. We have samples of the different styles in the office for you to try on before ordering. But don’t wait, the pre-order window will close on May 1st and you’ll miss your chance! Pre-order now through this LINK (Select local shipping to have them delivered to the gym. There's also an option to pay for delivery if you are not able to pick up at the gym.)

Benefits of Creatine: It's not just for athletes

By Stephanie Nickitas • April 20, 2025
I’m sure you’ve heard me talk about the benefits of creatine for strength and fitness many times, and it turns out, there's even more benefits that go way beyond performance in the gym. This INTERVIEW with Dr. Rhonda Patrick and Dr. Darren Candow “Creatine's scientifically backed benefits have expanded significantly, showing promise for bones, the brain and cognitive function, cardiometabolic and vascular health, the immune system and inflammation, and even children, pregnant women, and vegans/vegetarians. It's clear that this supplement has a broad range of potential benefits beyond athletic performance.” Dr. Candow has extensively explored creatine's effects across various populations and health conditions, contributing over 140 published scientific papers which have been pivotal in demonstrating creatine's safety and efficacy beyond the athletic domain and expanding our understanding of the therapeutic and health-promoting applications across age groups. Boost Brain Function Improve Sleep Recovery Support Mental Health Promote Healthy Aging Whether you're looking to feel sharper during long workdays, manage stress more effectively, or simply support healthy aging—creatine might be worth a closer look. We carry Thorne Creatine in the office which is NSF Certified and of the highest quality. Stop by to grab a tub or their new single serving packets. You can also order it from home with free shipping and 10% off with your personal, CrossFit Winter Park Thorne account. If you haven’t set that up yet, let me know and I can send you an invite. You can also order directly from HERE and it will connect you to CFWP so that you are sure to receive the discount.
More Posts