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Affordable Nutrition: Being Creative With Egg Whites

Posted June 26, 2007 at 11:00 AM by Shannon Clark

Section: Her Health, Her Nutrition, Healthy Eating, Weight Control, Workout Fuel

One of the best sources of protein you can feed your body are egg whites.  Not only are they affordable and easy to prepare but they are also one of the most readily absorbed proteins that you can eat; adding egg whites to your diet can help you to visibly maximize the results you get from your strength training.

However, the old notion that egg yolks are bad to eat is slowly losing its place in the fitness and nutrition world. Now studies are showing that a few egg yolks per week can actually benefit your health. Obviously, if you are using eggs as a main source of protein you do not want to be eating all the yolks, as that would be a bit much, but if you prefer the taste of one or two, then feel free to indulge.

If you want to cut down on calories at the same time that you beef up your protein intake, then ditch the yolk and opt for the whites.  One egg white contains approximately 15-20 calories and between 3.5-4 grams of protein. It is also virtually carb free and contains no fat; hence, egg whites are perfect for those who are currently on a high protein diet.

But what can you do with egg whites?

Plenty of things! First, you can always hard boil them and throw them on top of your salad.  If you have a little extra leeway in your diet you could also use hard boiled eggs whites and low fat mayo or cottage cheese to make an egg salad mixture and place this either on bread or between two lettuce leaves (for the low-carbers out there).

Another great option is scrambled egg whites.  How you prepare these will really be determined by your taste buds. Some individuals enjoy them with a small amount of ketchup or hot sauce while others prefer to melt some fat free cheese on with them while they cook.

If you have more of a sweet tooth, after scrambling them in the microwave or skillet, try sprinkling on some sugar substitute, cinnamon and a small amount of vanilla fat-free coffee creamer.  This is a great way to satisfy your craving for a cinnamon bun while still sticking with your diet.

If you are in the mood for comfort food, and have fond memories of peanut butter and jam sandwiches as a kid, you can make a mock version of this with egg whites as well. After cooking the egg whites (scrambling is the best method for this), mix in one tablespoon of natural peanut butter and one tablespoon of sugar free jam. If you crave extra sweetness, you can add some sweetener to this as well.

Finally, another easy option to add extra protein to your diet is adding your egg whites to soup. If you are a fan of broth-based soups, all you need to do is pour the egg whites into the soup at the end of cooking it and let it simmer for 3-5 minutes.

So next time you are feeling a little sick of canned tuna, chicken breasts or whatever other source of protein you normally eat, consider adding more egg whites to your diet. They definitely do not need to be limited to being a breakfast food as they make a great lunch, dinner or snack.

Photo: ©istockphoto.com/Achim Prill

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Tags: broth-based soup, carbohydrates, egg white ideas, egg white preparation, egg white salad, egg whites, egg yolks, fat, fitness, health, low-carb, nutrition, peanut butter, protein, scrambled egg whites

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