# Apple-Date-Walnut Yogurt Bowl

> This refreshing bowl combines crisp apple pieces, chewy dates, and crunchy walnuts folded into creamy yogurt. It is a wholesome, nourishing choice that fits perfectly into a balanced diet for your busy mornings.

- Category: Breakfast
- Diet: Vegetarian
- Time: 13 min · Serves 2 · Easy
- Per serving: 261 kcal · 11 g protein · 15 g carbs · 19 g fat
- Tags: Calcium, High Protein, Navratri-Friendly
- Published: 2026-10-10
- Source: https://idyora.com/recipes/apple-date-walnut-yogurt-bowl

## Ingredients

### For the Yogurt Bowl
- 2 cup thick yogurt
- 1 medium apple, chopped
- 4-6 dates, chopped
- ¼ cup walnuts, chopped
- ½ tsp cardamom powder, ground

## Method

1. **Prepare the Yogurt.** In a medium mixing bowl, whisk 2 cup thick yogurt until smooth and creamy. Fermented dairy products like yogurt are associated with improved health outcomes and may be part of a healthy dietary pattern [5].
2. **Mix the Ingredients.** Add 1 medium chopped apple, 4-6 chopped dates, and 2 tbsp of the chopped walnuts into the yogurt. Use a spoon to fold the fruit and nuts into the yogurt for about 1 minute until the mixture is evenly combined and looks textured. Apples are a source of dietary fiber, which has been linked to cardiovascular health [6].
3. **Season and Garnish.** Sprinkle 0.5 tsp cardamom powder over the mixture and stir gently for 30 seconds until the fragrant spice is fully incorporated. Top with the remaining 2 tbsp of chopped walnuts and serve immediately while the fruit is crisp. Including walnuts in the diet has been shown to increase intake of essential nutrients [4].

## Tips

- Use chilled yogurt for a more refreshing experience.
- If you prefer a sweeter bowl, you can add a small amount of honey or jaggery, though the dates provide natural sweetness.
- Ensure the apple is chopped into small, bite-sized pieces for the best texture.

## How to serve

Serve immediately in individual bowls for a simple, nourishing breakfast.

## Nutrients per serving

- Fibre: 1.2g
- Calcium: 330mg
- Iron: 0.6mg
- Sodium: 119mg
- Vitamin C: 2mg

## Why it's good for you

This yogurt bowl is a nutrient-dense option for your daily routine. Yogurt, a fermented dairy product, is a good source of protein and calcium, and its consumption is associated with improved gastrointestinal and cardiovascular health [1]. Research suggests that fermented dairy products are fully compatible with a healthy dietary pattern [2]. 

Apples contribute dietary fiber and antioxidants, which are linked to a decreased risk of cardiovascular disease [3]. When combined with dates, which have a low glycaemic index [4], this meal offers a balanced approach to your morning nutrition. 

Adding walnuts to your diet provides essential fatty acids and has been shown to increase the intake of nutrients like magnesium and protein [5]. Including these ingredients as part of a varied, balanced diet supports overall well-being. If you are managing a specific health condition, please plan any significant dietary changes with your doctor or a registered dietitian.

## Sources

1. [Yogurt, cultured fermented milk, and health: a systematic review - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC8579104/) — US National Institutes of Health, 2020
2. [Milk and dairy products – a scoping review for Nordic Nutrition Recommendations 2023 - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC11708500/) — US National Institutes of Health, 2024
3. [Effects of Intake of Apples, Pears, or Their Products on Cardiometabolic Risk Factors and Clinical Outcomes: A Systematic Review and Meta-Analysis - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC6813372/) — US National Institutes of Health
4. [The glycaemic index of dates and date/yoghurt mixed meals. Are dates ‘the candy that grows on trees’? | European Journal of Clinical Nutrition](https://www.nature.com/articles/1601565) — Nature, 2003
5. [The Resulting Variation in Nutrient Intake With the Inclusion of Walnuts in the Diets of Adults at Risk for Type 2 Diabetes: A Randomized, Controlled, Crossover Trial](https://exa.ai/library/publication/bldtffw5kk4) — exa.ai, 2018