Prickly Pears and Yogurt is a light and colorful dessert, prepared in just a few minutes without cooking. An easy recipe for a balanced, healthy, and tasty combination for breakfast or a snack, also ideal for those watching their weight, as the fruit’s fibers slow down sugar absorption. Simply dice the prickly pear pulp and add it to the yogurt, optionally topping it with a drizzle of syrup and chopped nuts.
Nutritional Benefits: the prickly pear is a low-calorie, nutritious fruit, while yogurt is a good source of protein and calcium.
SEASON
– of prickly pears: depending on the variety, they are harvested from July to December
– of walnuts: available all year round, but not as good in the summer season
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- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 1 Person
- Cooking methods: No cooking
- Cuisine: Healthy
- Seasonality: Summer, Autumn
- Energy 488.35 (Kcal)
- Carbohydrates 71.88 (g) of which sugars 24.94 (g)
- Proteins 18.76 (g)
- Fat 16.90 (g) of which saturated 4.28 (g)of which unsaturated 1.47 (g)
- Fibers 12.85 (g)
- Sodium 307.35 (mg)
Indicative values for a portion of 340 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Prickly Pears and Yogurt
- 2 prickly pears (organic Sicilian – 2nd flower bastardoni variety)
- 1/2 cup Greek yogurt (or soy yogurt for vegans)
- 1/2 cup oat flakes (or 1 cup of cooked cereals)
- 1/2 oz walnuts
- 1 tsp rice syrup (or honey for vegetarians – OPTIONAL)
Portions for a well-balanced breakfast with complex carbohydrates and natural fruit sugars, proteins, and healthy fats. You can add a pinch of cinnamon or natural vanilla for flavor, or some chia or shelled hemp seeds if you want to increase fiber and omega 3.
For a crunchier touch, add some sunflower or pumpkin seeds.
Tools
- Cutting board bamboo
- Knife
Prickly Pears and Yogurt
Peel the prickly pears
Do not touch them with your hands: stab the prickly pear halfway with a fork, cut off the two ends, score lengthwise and, with the help of a knife, lift the skin. This is to avoid any hidden irritating spines.
Cut the peeled prickly pear into pieces or slices.
In a cup, make a layer of prickly pears, then add the yogurt with cooked cereals (or oat flakes).
Finally, garnish the mixture with slices or pieces of prickly pears and chopped nuts to taste, then flavor with honey or maple, date, or rice syrup.
Can I prepare prickly pears and cereals in advance?
Yes, but it depends on the type of cereal you use. If choosing oat flakes, it’s best to prepare the bowl the night before and let it rest in the refrigerator overnight: this way the flakes will have time to soften and absorb the yogurt, becoming creamy and pleasant to enjoy.
If instead using already cooked cereals, you can assemble everything the same morning, so they remain more compact and maintain their natural consistency.
FAQ
What to add to yogurt with prickly pears instead of cereals to keep it balanced?
If you’d rather avoid cooked cereals or oat flakes, replace them with chia, flax, or hemp seeds. Or use one or two teaspoons of nut butter (like almond or hazelnut) for creaminess and satiety, or a bit of thicker Greek yogurt to increase protein content. This way you get a balanced breakfast, without cereals but rich in energy.
Can I use any type of yogurt?
Yes, but Greek yogurt is ideal because it’s creamier, more protein-rich, and less acidic. If you prefer a lighter version, you can choose low-fat, or opt for a plant-based yogurt (soy or coconut) if you want to keep the recipe completely plant-based.
Can prickly pears be replaced with other fruits?
When they are not in season, you can use fruits with a similar consistency, like mango or ripe persimmons.
Is it necessary to sweeten with rice or maple syrup?
It’s not necessary, because prickly pears are naturally sweet. However, a teaspoon of syrup can enhance the flavor and balance the yogurt’s acidity, especially if you choose low-fat yogurt.
Is it a balanced breakfast?
Yes, it provides complex carbohydrates from the cereals, proteins from the yogurt, and healthy fats from nuts and seeds, in addition to the vitamins and fibers from the fruit. It’s perfect for starting the day with energy and lightness.
