Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Overnight Bircher Muesli

SERVES 4 / PREP: 10 MINUTES, PLUS OVERNIGHT TO SOFTEN / TOTAL: OVERNIGHT

Love the comforting and filling quality of hot oatmeal but hate to have anything hot during the summer months? Try this recipe for a twist on cold oatmeal. You will be satisfied from your soul to your stomach and start your day feeling refreshed even on the hottest of days. Plus, you don’t have to use the stove or microwave. Try it all year-round!

2 cups old-fashioned rolled oats

1 cup low-fat milk

1 cup low-fat plain Greek yogurt

1 tablespoon honey

1 teaspoon ground cinnamon

½ teaspoon vanilla extract

Add-ins for protein (limit to 1 to maintain desirable consistency)

2 tablespoons protein powder, unflavored or vanilla flavored

2 tablespoons nonfat powdered milk or egg white powder

2 tablespoons powdered peanut butter

Other add-ins 8+ weeks post-op (choose 1 or more)

1 cup fresh or frozen berries

1 apple, sliced

2 tablespoons ground flaxseed

2 tablespoons chia seeds

2 tablespoons slivered or chopped almonds

1 In a large container that can be tightly covered, mix together the oats, milk, yogurt, honey, cinnamon, and vanilla. Stir in the add-ins of your choice.

2 Tightly cover and refrigerate the muesli overnight to allow the flavors to meld and the oatmeal to soften.

3 Keep refrigerated and eat within 1 week.

Serving tip: I love this recipe because you can make it ahead and portion out servings to eat throughout the week. Get some small reusable plastic containers with lids and put individual servings in each container on the first morning. Place in the refrigerator for a quick grab-and-go for your entire family.

Per Serving (¾ cup) : Calories: 242 Total fat: 4g Sodium: 67mg Total carbs: 38g Sugar: 9g Fiber: 4g Protein: 13g

Post-Op Servings

image ¼ cup (no add-ins) image ½ cup (no add-ins) image ¾ cup