Scrambled Egg Whites: Give Them a Chance!

Me being into egg whites is a very recent thing. I never thought much about cholesterol, and separating the yolks from the whites just seemed like unnecessary,extra work. I know I’m not the only one, because people who have never even had egg whites say they know they won’t like them. It really takes me back to my days of reading Dr. Seuss. Remember Green Eggs and Ham? I hope I’m not ruining the story for anyone, but in the end, the eggs and ham are delicious! The same can be said for my scrambled eggs whites. Trying something new is worth while, especially when there are immediate, healthy benefits. I combine spices in a unique way so that for just 51 calories, nearly 11g of protein are yielded with no cholesterol. The egg whites are great for an omelet, or a more creative scramble mixed with your favorite veggies. The possibilities are endless!

 Ingredients (per serving):

  • 3 egg whites
  • nonstick spray (or oil)
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground turmeric
  • 1/2 teaspoon salt free seasoning salute
  • 1/4 teaspoon sea salt
  • 1/4 crushed red pepper
  • Optional: 1 tablespoon of milk
Separate egg whites and in a small bowl, whisk together spices. Use either nonstick spray or lightly oil the surface and place skillet on medium high. Once heated, add eggs and scramble. To prevent eggs from becoming too dry, remove from heat when about 80 to  90% firm and let them cook the rest of the way on their own. 
   

Berry Protein Pancakes

Who doesn’t love pancakes? Usually, such a breakfast treat would be reserved for weekends when there is generally more time to cook, and a little leeway to indulge. I’ve long since wondered what mystery ingredients are in those “ready to pour” containers and have usually opted for a pre-made multi-grain mix or in most cases, settled for cereal.The protein powder and egg whites make this breakfast a great way to get a head start on your protein intake and start your day right. I’ve tried many protein powders, and I can always detect them in my smoothies. With this recipe, the protein powder goes unnoticed. I love this delicious pancake alternative because it is the perfect combination of naughty and nice; the high protein content makes it nutritious, yet the fact that it’s pancakes makes me feel like I’m actually getting away with something! The deep color of the pancakes reflects well the flavor o blueberries, blackberries and raspberries that have been blended well into the batter.I hope you enjoy this recipe as much as I did! Enjoy!Serves: 1

Cook time: 10 minutes

  • 1/4 Quick cook steel cut oats
  • 1/3 cup light coconut milk
  • 1/4 cup mixed berres (fresh or frozen)
  • 1 serving protein powder
  • 1/4 cup all purpose flour
  • 2 egg whites
  • 1/2 teaspoon honey
  • 1/4 teaspoon cinnamon
  • Non-stick spray or cooking oil
  1. Overnight: place 1/4 cup steel cut oats in a container along with 1/2 cup water, or until the oats are covered. They will absorb the water over night. Refrigerate till morning (you may skip this step and just use instant oatmeal).
  2. In a blender combine oats, coconut milk, 1/4 berries, protein powder, egg whites, honey, and cinnamon. Blend ingredients well for 30 to 60 seconds, or until the consistency is like a smoothie.
  3. Heat skillet on high and once heated, coat skillet with cooking spray or oil and pour batter directly from blender. I found that my protein pancakes took a little longer on each side than normal pancakes. You’ll want to wait till the pancake is nice and firm before flipping.