Hard Boiled Egg White

Eggs are high in protein and make for a great lunch but sometimes I rather not have the added calories and cholesterol of the yolk. Yes I could easily hard boil a couple eggs and simply throw out the yolk but that seems rather wasteful so I cam up with this idea.

You'll Need

Small glass jar

Tight fitting lid*

Egg whites

*If using a canning jar and lid, use a previously use lid or else you'll end up with canned egg whites!

Place desired amount of egg white in to jar. I did a quarter cup which is equal to two egg whites. Place lid on jar and tighten.

 

Fill a deep pot with warm water. Submerge the filled jar into the warm water, allow to sit for about a minute to warm the jar and egg white. Turn stove to a medium heat. Boil for about 10 minutes.

*Do not put jar into already boiling water as it will break (found this out the hard way!)*

Carefully remove jar from boiling water and allow to cool or run under warm water until you are able to open the lid.

Scoop out egg whites into a bowl and add with your favorite egg salad mix-ins. I added a little low fat mayo, mustard and cayenne pepper.

 

I make mine into a pita with homemade guacamole, pickles, cheese and spinach.

Chocolate Dipped Fruit Bouquet

Easy but effective, chocolate dipped fruit is a healthier option you can bring to your next gathering or give as a gift.

You'll Need:

Fruit ( I used strawberries and bananas)

Chocolate (I used dark chocolate chips)

Nuts ( I used walnuts and pistachios)

Coconut

Skewers

To melt chocolate, use a double boiler. If you do not have one, do what I did and use a metal bowl bigger than your pot. Make sure no water gets into your chocolate.

 

Crush nuts. Place is containers suitable for dipping.

 

Dip tip of skewer into chocolate.

 

Place chocolate end into fruit.

 

Place skewered fruit into a cup to allow chocolate to set (5 minutes or so)

 

Dip fruit into chocolate and then into a topping. If your fruit doesn't stay on the skewer while dipping, try using a spatula to spread chocolate over fruit.

 

Repeat with all fruit. Place in glasses to allow chocolate to set. 

 

Arrange in a glass or vase, add a ribbon if you like. Tada! A bouquet anyone would love.

 

Packed Bran Muffins

A lot of muffins these days are higher in fat and calories than doughnuts and cake but this recipe really puts the healthiness back into muffins and obviously tastes great too!

Preheat over to 350F. In a large bowl, combine whole wheat flour, ground flax, oats bran, cinnamon baking soda and baking powder. Set aside. 

In a medium bowl, combine egg, egg white, milk, sugar, honey and applesauce. Whisk. Set aside.

 

Using a food processor or by hand, grate apples and carrots. Set aside.

 

Make a well in dry ingredients and pour in wet mixture. Mix well!

 

Add carrot, apple, walnuts, raisins and dried cranberries. Combine.

 Drop large spoonfuls into line muffin tin.

 Bake for 15-20 minutes.

Enjoy!

Packed Bran Muffins

1 1/2 cups wheal wheat flour

3/4 cup ground flax

3/4 cup oat bran

2 tsp cinnamon

1/2 tsp baking soda

2 tsp baking powder

1 egg

1 egg white

3/4 cup milk (any kind - I used coconut)

1/2 cup brown sugar

1 tbsp honey

1/2 cup applesauce

2 cups carrots, grated

1 apple, grated

1/4 cup raisins

1/4 cup dried cranberries

1/4 cup walnuts, chopped

Makes 25 muffins

Nutritional Info: Calories-98 Fat- 2.6g Carbs- 18.2g Fiber- 3.1g Sugar- 9.1g Protein- 3.1g 

Whole Wheat Buns

Making bread used to scare me because I was always afraid of the yeast not working but this recipe makes it super easy and almost foolproof!

Measure room temperature applesauce, leaving a small amount of room in the measuring cup.

 

Add oil to fill cup.

In a large bowl, add warm water, yeast, sugar and applesauce-oil mixture. Whisk well. Set aside for about 15 minutes to allow yeast to grow.

 

Meanwhile, mix white flour and whole wheat flour in medium bowl. I find that if you don't add some white flour that the buns don't rise as well.

 

Once yeast has grown, whisk in an egg.

 

Gradually add flour and mix.

 

Once dough starts to form, knead on floured counter.

 

Knead for about 5 minutes. Dough will have a very slight stick to it still. 

*Depending on your flour and climate, you may not need all the flour*

Break off pieces of dough into egg sized balls

 

Place, far a part, on greased cookie sheets.

 

Cover buns and place somewhere somewhat warm. It just happened to be a sunny day so I put them outside.

 

Depending on the ambient temperature, buns will take anywhere from 30 minutes to 1 hour to rise completely. Cook buns at 400F degrees for 8 minutes or until golden on top. Rotate pans half way through.

 

Enjoy! Makes 16 buns.

 

Whole Wheat Buns

Apple sauce + oil = 1/3 cup

2 tbsp dry active yeast

1 cup warm water

1.5 tbsp sugar

1 egg

1.5 cups white flour

2.5 cups whole wheat flour

Per bun:   Calories: 115    Fat: 2.1g    Carbs: 21.3g  (Fiber 3.6g, Sugars 1.7g)   Protein: 4.6g 

Here is a video with a slightly different recipe; using all oil and a little more sugar to make a sweeter bun. Can definitely substitute applesauce for oil.

Apple Cranberry Flax Muffins

This muffins are packed with delicious whole fruit and healthy flax seed. They make great mini muffins or regular sized one too.

Mix plain yogurt, apple sauce, egg, egg whites and brown sugar in a medium bowl.

 Add ground flax, baking soda, baking powder and whole wheat flour, mix well.

Chop apples.

Add chopped apples and cranberries.

Spoon into sprayed mini muffin or regular size muffin tin.

Bake at 400C for 15 -20 minutes. Enjoy!

Apple Cranberry Flax Muffins

1/2 cup plain yogurt

2/3 cup unsweetened applesauce

3/4 cup brown sugar

1 egg 

2 egg whites

3/4 cup ground flax

1 3/4 cup whole wheat flour

1 tsp baking soda

1/2 tsp baking powder

1 1/2 frozen cranberries

2-3 apples

*Variation*

Chocolate Orange Apple Cranberry Muffins

Add:

1/4 cup orange juice

2 tbsp orange zest

1/3 cup chocolate chips

Watch a video on how to make the muffins at:
www.youtube.com/watch?v=GpekUKN8vJg&list=UUabpoRgDeqV5JkYX45bRxag&index=27&feature=plcp

Walnut Date Oatmeal Cookies

It's hard to believe that these cookies have only a tablespoon of added sugar because they are just so sweet, soft and delicious! You can get creative with you mix ins too!

Mix bananas, milk, brown sugar, egg whites, applesauce and cinnamon in a food processor. Alternatively, you can mash it by hand.

Transfer to a medium bowl and at oats. Mix well. Let stand for at least 15 minutes.

Add dates and walnuts. Mix well.

Drop onto cookie sheet. Bakes at 350C for 15- 20 minutes. Cookies will still be somewhat soft and moist when done.

Enjoy!

Walnut Date Oatmeal Cookies

3 bananas

1/3 cup sweetened almond/soy milk

1/3 cup applesauce

1 tbsp brown sugar
1/4 cup egg whites

1-2 tsp cinnamon

2 cups oats

1/3 cup chopped walnuts

1/3 cup chopped dates