Health And Wellness Center: Interesting ways to eat more protein

Liquid egg whites are one of the best sources of low fat protein available, but using them in your diet day after day can become a little boring unless you become slightly more creative in the kitchen. There are actually plenty of nutritious and tasty ways to cook with liquid egg whites and below we look at some of the most popular recipes sent in by bodybuilders.

According to Harvard Medical School eggs are a good source of nutrients and using liquid (pourable) egg whites is a good way to enjoy them without having to worry about cholesterol.

Breakfast ideas

For breakfast, why not try an egg white omelette? For the equivalent of a six egg white omelette measure 180ml of liquid egg white into a bowl. Whisk these up well together with salt and pepper, adding any herbs or flavouring that you fancy.

Use low calorie cooking spray to coat a medium frying pan and place on a medium heat. Add the whisked egg whites and cook, pulling in the edges of the omelette to allow the uncooked egg white to run to the edge and cook. As soon as there is no more liquid visible, fold and slide the omelette on to a plate and eat immediately.

Adding a cup of spinach and 60ml of salsa to your omelette makes a spicy change for breakfast, or you could add sliced mushrooms to increase your intake of B vitamins and chromium.

Another idea is to scramble your egg whites as you would whole eggs and stir in a little grated low fat cheese or shredded ham. Adding a little low fat cottage cheese to scrambled egg whites makes them more substantial and tasty.

Sweet treats

Blend 60ml of unsweetened vanilla almond milk with 180ml liquid egg white. Add a teaspoon of low calorie sweetener, one tablespoon of natural peanut butter and one tablespoon of unsweetened cocoa powder and blend again.

Divide between six muffin tins and freeze for about three hours. Let them rest for five minutes after removing from the freezer before eating. Each muffin contains around 36kcal, 2g fat, 1.15g carbohydrate and 5g protein so even if you eat them all at once you will not be overdoing it.

Alternatively you can try making the mixture as above but instead of freezing, coat a frying pan with non stick cooking spray and cook it as you would cook a pancake, turning halfway through. Add extra peanut butter to serve if you wish. Liquid egg whites are available from online retailers such as http://www.proteinfoodsdirect.com.

For chocolate orange cakes, blend together 120ml liquid egg whites, half a scoop of vanilla whey protein powder, a tablespoon of unsweetened cocoa powder, 60ml vanilla almond milk (unsweetened), two teaspoons low calorie sweetener and one teaspoon of orange essence. Prepare a muffin tin by coating with low calorie spray and pour in the batter. Bake at 3500F for 25 minutes and remove from pan as soon as they are cooked.

However you enjoy your liquid egg whites, they are an ideal way to add protein to your diet without increasing your fat and carbohydrate intake.