Berry Greek Yogurt Bark

I’ve been painfully sensitive since the day I was born.

This article, which I stumbled upon earlier this week titled 16 Habits of Highly Sensitive People fits me to a tee. My sensitivity to noise (I wear earplugs when I write, which is a lot), my preference to exercise solo, my attention to detail, my tendency to cry easier than most, my aversion to open-office plans...all true.

It’s one of the things I love and don’t love the most about me.

I think that’s why developing recipes for this blog and having my articles published initially terrified me (refer to #15). But, as we round out year #3 of the Nourish RDs blog, as I’ve cooked more, and experimented more with what works and what doesn’t, I’ve started to find that just sometimes, things work out better than you could have ever imagined.

That was the case with this recipe, which I whipped up yesterday morning.

I hope you like it! And if you don’t – well, that’s okay, too.

Berry Greek Yogurt Bark

Ingredients:

2 cups plain Greek yogurt

The zest of 1 lemon

3 teaspoons honey

1 cup frozen raspberries

½ cup shelled pistachios

¼ cup slivered almonds

Directions:

1.      Line a small baking pan with aluminum foil.

2.      In a medium bowl, combine the first 3 ingredients. Stir until well incorporated.

3.      Add the berries, pistachios, and slivered almonds to the mixture. Fold in until well incorporated.

4.      Spread the mixture in the baking pan and place in the freezer for about 2-3 hours, or until hardened.

5.      Once hardened, remove the bark from the pan and either cut or break up into pieces.

6.      Allow to thaw for about 5 minutes before eating.

*Store remaining bark in the freezer.

** You can experiment with any ingredients you have on hand. These are some of my runner-ups:

• frozen cherries and dark chocolate chunks
• frozen blueberries and unsweetened flaked coconut
• dried cranberries and pecans

Enjoy, preferably with those you love!

Although we do work with the National Raspberry Council, we were not compensated for this post.  

All our opinions are our own.  We really do just love berries (and this bark)!

Pistachio Pairing #2 (with raspberries, Greek yogurt & cinnamon)

“We received free pistachio samples from the Pistachio Health Institute mentioned in this post. By posting this pairing we are entering a contest sponsored by Pistachio Health Institute and are eligible to win prizes associated with the contest. We were not compensated for our time.”

In our last post, we mentioned that pistachios make our job easy. And it’s true – they really do. They’re packed with nutrition and health promoting properties, and are relatively low in calories compared to other nuts. In-shell pistachios, in particular, have their own health perks. In a study published in 2011, people who consumed in-shell pistachios ate 41 percent fewer calories than those who consumed pistachios without shells. This suggests that empty shells may be a helpful visual cue as to how much has been eaten – thereby potentially encouraging mindful eating practices. And the best part? They taste amazing. So they’re an easy food to incorporate into your eating pattern.

But pistachios are not alone. There are a few other foods that we put in the “they make our job look good” category.

Enter: raspberries. Who doesn’t love these little gems? Perfectly sweet, while also being packed with nutrients and fiber (8 grams per 1 cup serving!), raspberries may just be pistachio’s best friend.

Greek yogurt is another easy food to promote. It’s higher in protein than regular yogurt, yet has this smooth consistency that is simply irresistible.

When you add these all together for our Recipe ReDux pairing, the result is nothing short of wonderful:

In-shell pistachios + red raspberries + non-fat plain Greek yogurt + a sprinkle of cinnamon

Cinnamon really is this icing on the cake in this combination. Cinnamon may have more to offer than its trademark sweet aroma and flavor. While scientists have known that cinnamon provides antioxidant, anti-inflammatory, and antimicrobial effects, research now adds other potential benefits for cinnamon, including a blood-glucose lowering effect.

 Now, this is a combination worth celebrating. It's packed with fiber, protein, and flavor; it's guaranteed to hold you over until your next meal.

 We hope you enjoy our pairing idea! (preferably with those you love).

Pairing Pistachios (with tart cherries, olive oil popcorn & red wine)

“We received free pistachio samples from the Pistachio Health Institute mentioned in this post. By posting this pairing we are entering a contest sponsored by Pistachio Health Institute and are eligible to win prizes associated with the contest. We were not compensated for our time.”

There are some foods that make our jobs so easy. As registered dietitians, we’re all about encouraging lifestyle habits that promote a healthy heart, brain, and body. But, at the end of the day, if food doesn’t taste good, people (including ourselves!) aren’t going to eat it.

That’s why we love in-shell pistachios.

In-shell pistachios are one of those foods that are hard not to love. I remember when I was in elementary school and my mom would pack in-shell pistachios in my lunchbox, I felt like I hit the goldmine. I would sit outside with my friends at lunchtime and we would carefully pull off all of those delicate shells and savor each delicious bite.

 Today, I still view pistachios as such a treat – but, it turns out they’re something I can feel so good about snacking on.  A one-ounce serving of pistachios equals approximately 49 nuts which is more nuts per serving than any other snack nuts – that’s great news for the pistachio-lovers around the world!  Recent research from Harvard University and published in New England Journal of Medicine also suggests that the benefits of snacking on nuts go up as the number of servings goes up, too. Bottom line: more nuts, more benefits! This is why Lisa and I like to recommend a daily handful of nuts, such as pistachios, as part of a healthy diet.

 To make our pistachio-eating experience even more delicious and good for our hearts, brains, and bodies, we incorporate the principles of the Mediterranean diet. We add some whole grains, dried fruit, and of course, red wine.

This is our pairing:

 in-shell pistachios  + unsweetened dried cherries + air-popped olive oil popcorn 

+ a glass of red wine (we chose a California Cabernet)

 This combination makes for such an enjoyable snack – and when you keep the pistachios in their shell, it helps to slow you down and be more mindful of what and how much you’re eating.

Our recipe for Olive Oil Popcorn

Ingredients:

2 – 3 tablespoons extra virgin olive oil
½ cup organic popcorn
½ teaspoon fine sea salt

Instructions:

1. Heat a heavy-duty pot or Dutch oven over medium heat.  Place the oil, popcorn and salt in the pot.
2.  When the popcorn begins to pot, cover tightly with a lid and cook, shaking the pot every few seconds, until the kernels stop popping.  Remove the lid. 
3. Taste and add more salt, if necessary.  Let sit for a few minutes, until cool. 

Enjoy, preferably with those you love.