Did you know that walnuts, other than being rich in antioxidants, are higher in omega-3 than any other nut? Enjoy your snack.
Kcal: 214; Proteins: 7g, Fat: 16g, Net Carbs: 3.7g
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Preparation Time
2 minutesBaking Time
0 minutesDifficulty Rating
1Health Level
4Serves
1
Ingredients
- Greek yogurt, whole milk, 1/4 cup (60 g)
- Walnuts, 1 portion(s) (12 g)
- Cinnamon, 0.5 tsp (2 g)
- Coconut Oil, 1 tsp (5 g)
Instructions
- Chop the nuts
- Mix all the ingredients and serve
Comments 16
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Can you substitute olive oil for the coconut oil?
Hi, pcalonje. Absolutely! Great idea.
When it says coconut oil is it in liquid or solid form?
Hi, Dawn200. Coconut oil is liquid in warm temperatures and solid in cold temperatures. To make this recipe, it is better for it to be in liquid form – so just lightly warm it.
Could I replace the Greek yogurt with quark? I really can’t stand Greek yogurt. Also could I replace the coconut oil with MCT oil?
Hi, Michellionair. If you use quark instead of Greek yogurt, just make sure it is the full-fat version, and add an extra teaspoon of oil to bring up the fat grams to the same level. In cold recipes such as this, you can use MCT oil in place of coconut oil.
I’m confused. Do you add the coconut oil to all the ingredients and simply mix?
Hi, PamHerald. Yes, that’s right 🙂 That’s what makes this recipe particularly keto-supportive.
i am not a nut fan. i had nuts checked out of my menu but this recipe sneaked in. what can i sub this for?
Hi, Rolinha. You can swap the entire recipe by clicking on the edit tool or crossout icon to the immediate right, then selecting an alternative from the pop-up menu.
How much is 1 portion of walnuts, like 3 or 5 or what? Is it 1 oz of walnuts?
Hi, NatalieKannon. A portion here is about 1/2 ounce, which is 2 tablespoons or 6 whole.
Does this recipe mean 1/4 cup of Greek yogurt and 1/4 cup of milk?
Thanks
Hi, lagreenlee. No, it just means that the yogurt is made from whole milk (not skimmed or low-fat).
I feel that the menus seem annoying. I’ve tried editing with my Keto choice and it stays the same so I am now having to write my own menus out. Quite frustrating.
Hi, Pennywhistle. By write your own menus out, do you mean substituting your menu items with others in the collection here?
You can make your menu personalized by accessing the Menu Planner subapplication, then tweaking it to be keto. You can do this by deselecting “keto” in the “Dietary Needs” section of your profile (lower right area), then generating a new menu. Once you have the template, click on the edit tool at the upper right of each meal, then make your food selections – you will be guided by the meal pattern, which you can make keto through the following substitutions:
* For each carbohydrate exchange, use two fat exchanges
* For each fruit exchange, use a vegetable exchange (unless you use low-carbohydrate fruits like cantaloupe, casava melon, raspberries, or strawberries.
* For a fruit exchange, use an ounce of dark chocolate (preferably 70% or higher cocoa solids) or a 125-calorie portion of one of our keto desserts.
The foods are intentionally fairly generic, so that you can prepare them as you wish, still following the keto principles exhibited in our recipes.
If you prefer fewer meals per day as in the keto plan, you can add exchanges from the unwanted snacks to your other meals. Note that since the system wants something at every meal, you can just add a random item like “Vegetables of Your Choice.”
If you would like additional help, please let me know.