This recipe is the ultimate “low-effort, high-reward” treat. It mimics the style of high-end artisanal nut honeys found in specialty boutiques, but costs a fraction of the price and takes seconds to assemble.
Ingredients:
- 1/2 cup (113g) Plain Non-fat Greek Yogurt
- 2 tbsp (14g) Raw Walnut Halves, chopped
- 1/2 tsp Pure Honey
- 1 drop Liquid Stevia (or a tiny pinch of powder)
- Optional: A light dust of cinnamon or baking cocoa powder
Instructions - Sweeten: In a small bowl, mix the Greek yogurt with the stevia until well combined.
- Top: Sprinkle the chopped walnuts over the top of the yogurt.
- Drizzle: Finish with the 1/2 teaspoon of honey.
- Enjoy: Serve immediately to keep the walnuts crunchy.
Nutrition:
- Total Energy: Approximately 170 calories, making it a perfectly portioned snack for weight management or a light post-workout recovery.
- High-Quality Protein: Delivers 14g of protein, primarily from the concentrated casein in Greek yogurt, which supports muscle maintenance and suppresses the hunger hormone, ghrelin.
- Heart-Healthy Fats: Contains 10g of total fat, with a high concentration of Omega-3 fatty acids (ALA) from the walnuts, known for supporting cardiovascular health and reducing inflammation.
- Controlled Carbohydrates: Only 9g of total carbs, significantly lower than pre-packaged “fruit-on-the-bottom” yogurts which often exceed 25g.
- Low Added Sugar: Contains only 6g of total sugar; most of this is the naturally occurring lactose in the yogurt, with only about 3g coming from the small drizzle of honey.
- Essential Minerals: Provides a notable boost of Calcium for bone density and Magnesium from the walnuts, which aids in nerve function and blood pressure regulation.
- Fiber Content: Offers 1g of dietary fiber, helping to slow down digestion and improve the overall glycemic response of the meal.
Recipe edited and nutritional information via Gemini AI. Photo by the author.
Writing by Dr. Dannielle Blumenthal 
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