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Maple-Cashew-Apple Toast Recipe

This is a sweet, warm toast recipe that'll make you forget all about avocado toast.
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How delicious does this maple-cashew-apple toast recipe look? If you have a sweet tooth that just won't quit, this may just be the sweet, yet healthy, alternative to a sugar-filled breakfast. Forget about French toast. This healthier toast recipe gets its sweet flavor from all-natural sources, namely maple syrup and apples.

Insider tip: There is a reason why you should use pure maple syrup, and we want to give you the 4-1-1. When selecting maple syrup, it's important to choose pure maple syrup because it's one of the most natural sugars on the supermarket shelves.

What makes maple syrup a standout natural sweetener is its low glycemic index. The glycemic index, or GI, is the comparative ranking of carbohydrates in foods and their effect on blood glucose (sugar) levels. This is important for anyone who regularly monitors their blood glucose levels, such as those who have diabetes or pre-diabetes. Consuming a product with a GI value of 55 or less is ideal because this means that the sugars are slowly digested, absorbed, and utilized by the body, meaning you won't experience an abrupt spike in blood sugar, also known as a sugar rush. With a GI index of 54, you'll be able to dodge that unpleasant sugar crash that usually follows a sugary meal (we're looking at you, pancakes and waffles). For context, table sugar—which is found in typical syrup–has a GI index of 65.

There's no doubt that you'll receive sustained energy from this hearty, yet light, toast. The high amount of protein (5 grams) and fiber (4 grams) will help you stay full and satiated until lunch (no more rumbling stomach!). Oh, and it will only cost you 10 minutes of your morning, which is perfect if you're in a pinch!

Total time: 10 minutes

Nutrition: 227 calories, 10 g fat (2 g saturated), 208 mg sodium, 12 g sugar, 5 g protein, 4 g fiber


Makes 4 servings

1⁄4 cup cashew butter
4 tsp pure maple syrup
4 slices whole wheat bread, toasted
1⁄2 red apple, cored and thinly sliced
1⁄8 tsp ground cinnamon

How to Make It

  • In a small bowl, stir together cashew butter and syrup. Spread over toasted bread. Top with apple slices and sprinkle with cinnamon.
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