Chapter 7: Balanced Breakfasts 127
T Swiss Oatmeal
If you’ve never tried Swiss oatmeal, you’re about to find your easy go-to breakfast.
This hearty whole-grain breakfast (see the color section for a photo) is chock full of
heart-healthy foods like blueberries, oatmeal, flax meal, and nuts, and the oatmeal
softens while soaking in milk overnight and is eaten cold, so you don’t need to cook.
The oatmeal keeps in the refrigerator for a couple of days, but don’t add the other
ingredients until you’re ready to eat.
Stage: Regular foodsPreparation time: 10 minutes
Chilling time: 8 hours or overnightYield: 3 servings (1 cup each)(^1) ⁄ 2 cup old-fashioned rolled oats or thick-cut
rolled oats
(^1) ⁄ 2 cup nonfat milk, 1% milk, or plain soy milk
(^1) ⁄ 2 teaspoon cinnamon
1 cup blueberries
1 medium banana, sliced
(^3) ⁄ 4 cup plain nonfat Greek yogurt
1 teaspoon vanilla extract
1 tablespoon chopped pecans, walnuts, or
almonds
1 tablespoon ground flax meal
Sugar substitute to taste
1 Mix oatmeal, milk, and cinnamon in a tightly covered container. Store in the refrigerator
overnight or for at least 8 hours.
2 Before eating, stir in the remaining ingredients.
Vary It! Substitute your favorite berries, apples, or peaches for the blueberries and
banana.
Per serving: Calories 187 (From Fat 30); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 40mg; Carbohydrate 31g
(Dietary Fiber 5g); Protein 11g; Sugar 5g.