Strawberry Swirl Frozen Yogurt Terrine

Berries (strawberries, blueberries, raspberries, blackberries etc) are by far the most nutrient dense of all fruits, and there is now solid evidence that the plant compounds and antioxidants found in berries may protect the brain from age-related disease. Strawberries are an exceptionally rich source of antioxidants associated with numerous health benefits from heart health, lowering blood sugar and helping to prevent cancer. Strawberries are particularly high in vitamin C (a potent antioxidant), manganese (important for multiple biological processes), folate (essential for cell function and tissue growth) and potassium (regulates blood pressure).  I use non-fat Greek yogurt for this recipe as fat is added-back using hazelnuts (hazelnuts, like olive oil, contain healthier monounsaturated fatty acids). Dark chocolate is of course a delicious, nutrient dense add-on but feel free to leave it out if you prefer.  The terrine can be prepared up to 1 week in advance and stored in the freezer.

Serves 8 | Preparation Time: 15-20 minutes + 8hrs to set | Rating: Moderate

You Will Need:

  • 1x 8-by-4-inch loaf tin
  • Plastic wrap
  • 2x 500g tubs of 0% fat Greek yogurt (or shop bought plain frozen yogurt, softened slightly)
  • 2 tbsp raw honey
  • 1 teaspoon vanilla powder
  • 250g fresh or frozen strawberries
  • 60g chopped toasted hazelnuts
  • 50g 85% cacao dark chocolate

Method:

  1. Line an 8-by-4 inch loaf tin with plastic wrap, leaving a few inches of overhang all around.
  2. In a bowl combine the yogurt (or softened frozen yogurt), honey and vanilla and set aside (*see recipe notes).
  3. Blend the strawberries with a splash of water until pureed.
  4. Fold the strawberry puree gently into the yogurt to create a marble effect (don’t stir through completely).
  5. Pour half of the yogurt & strawberry mixture into the loaf tin. Tap the tin gently onto an even surface to distribute the mixture (store the rest of the yogurt in the fridge until ready to use for the second layer).
  6. Sprinkle the hazelnuts on top to cover the yogurt completely. Then roughly chop the dark chocolate and do the same.
  7. Cover lightly and freeze for about 2 hours until the top is partially set. Remove from the freezer and pour over the remaining yogurt mixture.
  8. Cover completely with the plastic wrap and place back into the freezer for at least 8 hours (or overnight) until completely set (you can store in the freezer for up to five days).
  9. To serve, carefully remove the terrine from the loaf tin and place onto a plate. Peel of the plastic wrap and cut the terrine into 1/2-inch thick slices.

Nutrition

*Recipe Notes: using plain Greek yogurt without an ice cream maker can cause ice crystals to form in the terrine. To serve allow the terrine to soften at room temperature before slicing using a knife rinsed under hot water. The alternative is to churn the yogurt in an ice-cream maker before adding the strawberry purée, or to use a shop bought plain frozen yogurt (again, soften before use).

Created by: Pamela Ryan Qualified Nutritionist**

Website: www.thehealthonist.com

Instagram: @the_healthonist

** Pamela Ryan (Dip.NT, NTOI) is a Qualified Nutritional Therapist recognised by the Nutritional Therapists of Ireland (NTOI), the professional association supporting qualified nutritional therapists. All NTOI members study biomedicine and nutrition for a minimum of 3 years at a recognised college, are trained in clinical practice and must comply with NTOI requirements for Continuous Professional Development (CPD). Nutritional Therapy is an evidence-based approach to maximising health through individually formulated nutrition and lifestyle strategies. Pamela continues to attend training and lectures on a regular basis through various bodies including The Institute of Functional Medicine and The Institute of Health Sciences. These trainings help her to gain increased expertise in the ever advancing field of nutrition.

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Essential Fatty Acids – The Good Fats

Have you heard of essential fatty acids – “The Good fats”? But most importantly how great they are for you? I recently discovered just how fantastic these guys are while studying nutritional coaching with the Irish Institute of Nutrition and Health.

Omega_3_heart_webPeople are always afraid of the word fat but fats in the form of essential fatty acids (EFA’s) (polyunsaturated fats) are essential for our health and wellbeing and most people are simply just not getting enough of them because of over processed diets and one indicator that people are not getting enough of EFA’s in their diet is the rise in depression and cardiovascular disease.

So without getting to tech savvy let’s break down the how and the why of these fats; “Essential fatty acids, or EFAs, are fatty acids that humans and other animals must ingest because the body requires them for good health but cannot synthesize them. The term “essential fatty acid” refers to fatty acids required for biological processes but does not include the fats that only act as fuel”. Only two fatty acids are known to be essential for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid).

EFAs support the cardiovascular, reproductive, immune, and nervous systems. The human body needs EFAs to manufacture and repair cell membranes. A primary function of EFAs is the production of prostaglandins, which regulate body functions such as heart rate, blood pressure, blood clotting, fertility, conception, and play a role in immune function by regulating inflammation and encouraging the body to fight infection

EFA deficiency and Omega 6/3 imbalance is linked with serious health conditions, such as heart attacks, cancer, insulin resistance, asthma, lupus, schizophrenia, depression, stroke, obesity, diabetes, arthritis, ADHD, and Alzheimer’s Disease, among others.

So how do we get these good guys into our diet?
Omega 3 – Flax seed oil hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.) salmon, mackerel, sardines, anchovies, albacore tuna, and others.

Findings show omega-3 fish oil may help to:
• Lower blood pressure
• Reduce triglycerides
• Slow the development of plaque in the arteries
• Reduce the chance of abnormal heart rhythm
• Reduce the likelihood of heart attack and stroke
• Lessen the chance of sudden cardiac death in people with heart disease
• Improved Brain Function

Omega 6 – Flaxseed oil, hempseed oil, hempseeds, grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose oil, black currant seed oil, chestnut oil, chicken, among many others.

4020061_Eskimo_3_With_Vitamin_E_250CapsAs most of us are not getting enough essential fatty acids in our daily diets there is an excellent supplement called Eskimo – 3, it is 100% natural omega 3 and to get fish as fresh as those used in these capsules you would have to go down to your local harbour and meet your local fisherman every day!!!. They are ISO certified and it is the only naturel fish oil that has been authorised as a natural remedy in Sweden. This means that it meets the same high standards for production and quality that are set for conventional medicines.

Studies related to Omega 3 – Dyslexia affects more than 2500 families in Ireland and just like ADD, people with dyslexia have a deficiency of omega 3 fatty acids in their blood lipids. Supplementation with Omega 3 should reduce this problem.

Vital for retinal development and maintenance – Several studies show that Omega 3 can help protect adult eyes from macular degeneration (Leading cause of blindness in older people) and dry eye syndrome

  • Eskimo 3 lowers LDL cholesterol and increases HDL
  • Eskimo 3 Lowers triglycerides
  • Eskimo 3 improves blood circulation
  • Joint Health and inflammation – Natural anti-inflammatory and increases synovial fluid around the joints – increase flexibility.
  • Can be used for skin conditions such as, eczema, dry skin, psoriasis and acne

Written by Nichola