Weight Loss Surgery Cookbook

Chapter 7: Balanced Breakfasts 119

1 In a small bowl mix the berries, sugar substitute, and vanilla.

2 Place half the yogurt in the bottom of an 8-ounce glass. Add half the berry mixture over
the yogurt. Layer the remaining yogurt and berries.

Vary It! Substitute the light yogurt with plain nonfat yogurt or nonfat Greek yogurt.

Per serving: Calories 110 (From Fat 0); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 65mg; Carbohydrate 22g

(Dietary Fiber 3g); Protein 4g; Sugar 14g.

Exploring Easy Egg Dishes

Did you know that an egg is one of nature’s most nutritious foods? Eggs are

a high-quality protein food, are low in sodium, and contain vitamins and

minerals. They’re also inexpensive and easy to prepare.

Cook eggs with medium to low temperature and careful timing. When eggs

are cooked at too high a temperature or for too long at a low temperature, the

whites shrink and become tough and rubbery and the yolks become tough

and may turn gray-green.

After surgery some people have difficulty tolerating eggs. This has a lot to do

with the texture: If a cooked egg is too rubbery, like a hardboiled egg, you may

have trouble getting it down and keeping it down. Try a fluffy scrambled egg

instead.

4 medium strawberries, tops removed,

chopped

2 tablespoons blueberries

2 tablespoons raspberries

1 or 2 packets sugar substitute, or to taste

(^1) ⁄ 4 teaspoon vanilla extract
(^1) ⁄ 2 cup light vanilla yogurt