How to make OvernightBircher Muesli
Prep
time: 15 minutes | Cook time: overnight| Serves 4
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
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
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 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,
choice.
choice.
2
Tightly
cover and refrigerate the muesli overnight to allow the flavors to
3
Keep
refrigerated and eat within 1 week.
Per
Serving (¾ cup) :
Calories: 242 Total fat: 4g Sodium: 67mg Total carbs: 38g Sugar: 9g Fiber: 4g Protein: 13g
Calories: 242 Total fat: 4g Sodium: 67mg Total carbs: 38g Sugar: 9g Fiber: 4g Protein: 13g
