How to make sweet eggs... and why!
Egg whites are the most highly bioavailable source of protein around. They are easy to find and they have a long refrigerated shelf life. Egg whites are a dieter’s best friend. The yolk is amazing, too, but sometimes a strict diet calls for egg whites only. In that case, there are endless ways to flavor and enjoy these pasteurized gems.
For those with a savory craving, there’s nothing like a perfectly cooked egg white omelet, spilling over with greens and pink salt. I’m choosey about my omelet contents because vegetables have a high water content, and egg whites have zero fat. This means the omelet won’t be able to absorb run off vegetable juices, as the yolk usually provides this service, creating a soggy mess...not appetizing or mentally appealing. Using greens only, one must watch the omelet cook carefully, turning and folding at exactly the right moment, so that the greens are contained, wilted and not ruining the integrity of the egg white shell. I use a smidge of flaxseed to soak up excess water. The final trick to the perfect omelet is to allow the masterpiece to cool properly on a room temperature dry plate, for about ten minutes. Again, make sure to delicately fold the contents into the omelet while it is still cooking before flipping, during the initial fold; be use to use the spatula to allow the open edges of the omelet to cook so that after flipping, it is not unevenly cooked, and rather the greens are sealed inside a neat pocket. This might take some time to perfect, but it is always a good day when the omelet is impeccable and leaves the pan clean :)
One of the tricks of creating a sustainable nutritional plan for long-term fatloss and high life enjoyability is the concept of creating a mental space for new food groups to be enjoyed. If one tells oneself, I will now scarf down this fish and broccoli to get it over with... it will last about three meals before one jumps ship and returns to the cookie cupboard. Instead... the brain must be conditioned to joy, brought by the mental and emotional desires of those foods which nourish the body and provide nutritional support for the mind, body and soul. And I don’t mean soul food. Healthy, vibrant, nutrient dense, vitamin-packed, mineral saturated nourishing greens, lean proteins and brain-powering, energizing sources of fat. This conditioning requires an open mind and lots of practice. Self love includes gratification, but also conditioning oneself to do what brings best health, which is the ultimate wealth.
Yet I digress. Keeping that thought in mind, we will get back to the versatility of eggs! Veggie omelettes are an obvious meal. But what about a sweet frittata? Or a cinnamon omelette pancake or choco-taco? Egg whites provide a wonderful crust - type of texture when allowed to cook a smidge longer, as a flat pancake.
Add 2/3 cup of liquid egg whites to a preheated, pre-sprayed 10-12inch skillet. It should form a single thin layer. I use coconut oil spray, this helps to keep the pancake in tact and to maintain thickness. Too much fat will make a flatter egg white round. We are going for volume!
Do not turn it over until it is ready to be flipped! Patience is of the essence. Try adding a dash of pink salt and a teaspoon/ half tablespoon of ground flax seed meal while it cooks. Allow the top to cook mostly, then carefully, using a clean flat spatula, peel the rounded edges away from the pan until the pancake has reached a firmness that can withstand being flipped in one piece. Again, allow the second side to cook entirely. Longer than one is comfortable, bordering on burning. This will ensure a crispy pancake layer than can tolerate holding spreads or being consumed warm or cooled.
If cinnamon is the desired flavor palate, feel free to add dashes while the “pancake” is cooking. This will add depth to the flavor. Otherwise, place pancake on a small flat plate, so that the edges are barely contained. Cover with cinnamon. If accustomed to consuming glycine powder, sprinkle 1/4-1 teaspoon glycine over cinnamon. Repeat with preferred powdered stevia until the pancake is thoroughly coated. For additional sweetness, add one half dropper of flavored stevia drops evenly around pancake. I like to use caramel cream by Kal Stevia on top of my cinnamon dolce glycine mix. (If new to using glycine as a supplement, slowly titrate up from 1/4 teaspoon to ensure GI tolerance.) Finally, sprinkle a smidge more salt on top and it’s ready to be consumed.
These flavors can also be used on a similar egg white scramble, rather than a pancake. The trick to egg whites is to keep them moving in the pan, as to whip them with air, much like a meringue (even though pasteurized egg products won’t whip). I’ve used many different types of spatulas, but silicone is best, and tools made for baking create the best desserts. It does seem to matter!
Chocolate.... add a half teaspoon of cocoa powder to the egg white pancake before flipping the first time. Vanilla liquid stevia is also helpful to help round out the intense plain cocoa flavor. Most of the flavoring will be done post-skillet: add chocolate stevia, another half teaspoon of cocoa powder mixed with the glycine, pink salt and powdered plain stevia.
Caramel - repeat as with cinnamon. If you find plain caramel powder, let me know where you’ve found it. Otherwise, I rely on caramel flavored stevia drops or powder, in packets, from a Paraguayan company on amazon. New protein companies are catching on to the simplicity and versatility of flavoring foods with zero-calorie additions like flavored stevia, so be on the lookout for new flavor packets soon to be everywhere.
This “pancake” can be made into a crepe, a taco, or something on which to spread a protein powder pudding (one of my favorite guiltless pleasures). Enjoy the egg white life! It is not a death sentence, it’s a whole new way to enjoy pure foods with flavor.
With love and enthusiasm,
Kate