Recipes Health Conditions Cancer Protection Papaya Yogurt & Walnut Boat By Stephanie Lang, MS, RDN, CDN facebook twitter instagram Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health. Learn about our editorial process Stephanie Lang, MS, RDN, CDN Medically reviewed by Medically reviewed by Richard Fogoros, MD on March 15, 2017 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on September 20, 2019 Print Stephanie Lang, MS, RDN, CDN (17 ratings) Total Time: 5 min Prep Time: 5 min Cook Time: 0 min Servings: 2 Nutrition Highlights (per serving) 184 calories 9g fat 21g carbs 9g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 2 Amount per serving Calories 184 % Daily Value* Total Fat 9g 12% Saturated Fat 1g 5% Cholesterol 1mg 0% Sodium 41mg 2% Total Carbohydrate 21g 8% Dietary Fiber 4g 14% Total Sugars 15g Includes 0g Added Sugars 0% Protein 9g Vitamin D 0mcg 0% Calcium 118mg 9% Iron 1mg 6% Potassium 427mg 9% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. When snacking, try to combine a fruit or a vegetable with protein and a little healthy fat. This combo of carotenoid and antioxidant-rich papaya with Greek yogurt and omega-3 rich walnuts make for a winning pick-me-up bite. Use plain yogurt to cut down on added sugars (the chilled papaya and a dust of cinnamon provide enough natural sweetness). Papayas contain a healthy dose of fiber and potassium for the benefit of good cardiovascular health, vitamins A and C for skin and mucosal cell rejuvenation, and folate which contributes to cellular metabolism. Papayas also contain an enzyme, papain, which helps break down proteins. Papain is being researched for its role in digestion as a way to help break down proteins in our digestive tract. Walnuts are the most studied nut for cancer prevention as they contain high amounts of polyphenols and other potentially protective compounds. Add them to snacks and breakfasts, and savory dishes, too, like this herbed farro salad with pomegranate and feta. Ingredients 1 medium papaya, halved 1/2 cup plain fat-free or low-fat Greek yogurt 1/4 cup walnuts 1/4 teaspoon ground cinnamon Preparation Scoop out the seeds of the papaya. Fill each papaya half with half of the yogurt, walnut halves, and dust with ground cinnamon. Eat with a spoon, scooping out bites of papaya flesh. Ingredient Variations and Substitutions Papaya can have a strong flavor and texture that some people do not like. Try chilling the papaya before eating to reduce some of the undesired flavor. Or, rub the exposed papaya flesh with a cut lime before filling with yogurt. You can also try this with a halved or quartered melon, such as a cantaloupe or honeydew. Cantaloupe has the same orange colored flesh as papaya so it also contains carotenoids. Honeydew is rich in vitamin C, potassium, and B vitamins. Cooking and Serving Tips Planning to pack this snack to-go? You can peel the papaya, chop it into cubes, and pile the snack into a container for easier travel. Entertaining company for breakfast? Serve halved papayas and set up a table featuring various fillings and toppings (think yogurt, walnuts, coconut flakes, chia seeds, fresh or dried fruits) so people can make and style their own boats. Don't forget to snap a photo of everyone's beautiful (and nutritious!) creations. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit