Poached Egg & Grits - Reicipes from the Bariatric Trenches

 

🌱 A New Chapter: My Gastric Sleeve Journey

A year ago, I made a decision that changed my life. After months of preparation, doctor visits, lifestyle adjustments, and more than a few nerves, I finally had gastric sleeve surgery. This journey has been about so much more than the procedure itself — it’s been about patience, discipline, and learning to truly nourish my body in new ways.

One thing about me: I’ve always loved to cook and create. Food has always been how I show love to my family and myself. At first, I worried I’d lose that part of me after surgery. But what I’ve discovered is that creativity doesn’t go away — it just shifts. Instead of big pans and large plates, I now create on a smaller scale.

These little 3 oz “comfort minis” became my new canvas in the kitchen. They gave me structure, kept me on track with the bariatric guidelines, and still let me feel joy in the process. They’ve helped me stay nourished, but also reminded me that food can still be enjoyable, even in a whole new chapter of life.

✨ I am doing these as I walking that journey.

That’s why I’ve decided to share them — as part of my new series:

Recipes from the Bariatric Trenches

Because the truth is, this journey isn’t always pretty or easy. It’s real, it’s messy, and it’s made up of small victories. These recipes aren’t fancy chef creations; they’re the meals that got me through — practical, protein-packed, pouch-sized, and tested in the trenches.

I’m starting with my very first post-op go-to:
👉 Poached Egg & Grits Mini — warm, simple, and comforting, perfect for the earliest days.

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🥣 Poached Egg & Grits Mini

Recipes from the Bariatric Trenches

Serving Size: ~3 oz per portion
Calories: ~110–115 | Protein: 8–11 g
Makes: ~3 portions from one batch

Ingredients

For the grits batch (makes 3 portions):

• ¼ cup dry quick grits (not instant packets)

• 1 cup water

• 1 tsp no-salt chicken bouillon powder

• ½ tsp regular chicken bouillon powder (for added flavor)

• Pinch black pepper (salt optional, taste before adding)

For each serving:

• 1.5 oz cooked grits (from batch)

• 1 medium poached egg (~1 oz cooked)

• 1–2 sprays I Can’t Believe It’s Not Butter

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Instructions

1. Cook the grits: Bring water to a boil. Stir in bouillons until dissolved. Add grits, reduce heat, and cook 5–7 minutes until smooth.

2. Portion & store: Divide into ~three 1.5 oz servings. Keep in fridge up to 3 days.

3. Reheat: Add 1–2 tsp water or broth before microwaving to keep creamy. Season with pepper.

4. Poach the egg (daily for a fresh runny): In simmering water, gently add egg and cook to your desired firmness (see timing guide below).

5. Assemble: Place 1.5 oz grits in ramekin, top with poached egg, break yolk, and finish with butter spray.

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🍳 Poached Egg Timing Guide

• 3 min: Whites just set, yolk very runny (flows into grits)

• 4 min: Whites firm, yolk soft and jammy (custardy)

• 5 min: Whites firm, yolk mostly set but tender

• 6 min: Fully set yolk, no runniness

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Stage Guidance

• Purée Stage: Mash poached egg fully into grits, thin with broth as needed.

• Soft Stage: Serve as written with whole poached egg on top.

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Nutrition (per portion)

• Base: ~110–115 cal | 8 g protein | 8 g carbs | 5 g fat

• With Hack: ~125–130 cal | 11 g protein | 8 g carbs | 5 g fat

Protein Hack: Stir ½ tsp unflavored protein powder into grits before adding egg.

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And most importantly — thank you to my family and friends for all the love and support that has carried me this far. I will be back for me in the days ahead. This is just the beginning. 💛

Let’s Connect

Have an idea?
Share it in the comments — I’d love to hear what’s working for you during your different phases 💛

Till we meet again

love and find joy in your day 

Louise

Spice It Up! A Hot & Sour Broth for the Bariatric Liquid Stage or even to sooth that Cold

Craving a good unami broth, like in a chinese restaurant?

This is great for even if you are not on a liquid diet and would just like a soothing healing broth. With the heat from the red pepper flakes and the healing chicken broth, it opens up your head and warms the soul.

This was a keeper, 

Hot & Sour Broth

During my pre-op liquid phase for bariatric surgery, I was craving something savory, nourishing, and just a little exciting — and this homemade hot and sour broth became exactly that. It’s rich, warming, and deeply comforting without breaking any of the rules. Plus, it counts toward your daily liquid intake!

The best part? You can adjust it to your taste — dial up the heat or the sourness as you like.

🍗 Step 1: Make the Chicken Broth Base

You’ll Need:

• 2 chicken carcasses (remove skin and excess fat)

• 4–6 cups water (up to the limit line)

• 3–4 garlic cloves, smashed

• 1/2 onion, roughly chopped

• 1-inch piece of fresh ginger, sliced (I used what I had the squeeze one, any way is okay)

How to Make It:

1. Add the chicken carcasses, garlic, onion, and ginger to the Instant Pot.

2. Pour in water until the ingredients are just covered.

3. Pressure cook on High for 60 minutes. Let the pressure release naturally.

4. Strain out all solids completely.

5. Refrigerate the broth overnight. Once chilled, skim off the fat from the surface.

This gives you a beautiful, rich, flavorful base — perfect for layering in bold flavors.

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🥣 Step 2: Season the Hot & Sour Soup

For every 2–3 cups of broth, add:

• 1 tsp no-salt chicken bouillon

• 1 dash sesame oil

• 1 dash low-sodium soy sauce ( I used coconut aminos to keep the carbs low)

• 1 tbsp rice vinegar (or apple cider - really did not find a big difference)

• Pinch of red pepper flakes (to taste)

• 1 dash Worcestershire sauce

How to Finish:

1. Reheat the broth gently on the stove.

2. Stir in all the seasoning ingredients.

3. Taste and adjust!

   • Add more vinegar if you want it more sour.

   • A pinch more chili for more heat.

   • A little extra soy sauce if it feels flat.

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💡 Notes from My Journey

• This broth counts toward your daily liquid intake — fully strained and no chunks!

• It was a lifesaver when I just couldn’t stomach another sweet shake or cold drink.

• It helped ease the metallic taste I had from ketosis.

• The flavors were comforting, and it reminded me that food can still be beautiful and healing — even in liquid form.

• You may have to tweak the spice and sour to find your balance. Don’t be afraid to experiment gently.

Every phase of the bariatric journey has its challenges, and the liquid diet can feel especially limiting — but it doesn’t have to be joyless. Finding little ways to honor your cravings within the plan can make all the difference. This hot and sour broth reminded me that I didn’t have to give up flavor to stay on track. If you're walking this path too, I hope this recipe brings you the same comfort it brought me. One warm sip at a time, you're moving forward — and that matters.

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Let’s Connect

Have a favorite broth variation or spice tip?
Share it in the comments — I’d love to hear what’s working for you during your liquid stage. 💛

Till we meet again

love and find joy in your day 

Louise