FRUIT SMOOTHIES
FRUIT SMOOTHIE

- 1/2 Banana
- 3 to 4 Strawberries or use 1 cup Strawberry/Banana Nectar
- 1/2 Cup Egg Whites (120g)
- 1 Cup Pineapple or apple Juice
- 1 Cup ice cubes

1. Place fruit and ice in blender first, mix 60 to 90 seconds.
2. Add Egg Whites, mix another 10 to 15 seconds.

For thicker smoothie, just add more ice. For your personal favorite smoothie, just use juice or fruits desired.



YOGURT SMOOTHIE

- 1/3 cup of low or nonfat plain or flavored yogurt.
- 1/4 cup of fresh or cannedpineapple or peaches.
- 1/2 cup Egg Whites (120g)

1. Place in blender and mix 10 to 15 seconds.



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COOKED EGG WHITE RECIPES
Here are just a few recipe ideas

EGG WHITE OMELETTE

- 1 1/2 Tbsp olive oil
- 240g Egg Whites (just less than 8 egg whites)
- 2 Tbsp chopped green/red peppers.
- 1 Tbsp chopped onion
- 1/4 cup grated cheddar cheese
- Salt and Pepper or mixed herbs to taste

1. Heat 1 Tbsp oil in a 9-inch nonstick frying pan.
2. Lightly sauté onions, peppers. Set aside.
3. Place 1/2 Tbsp of oil in pan at medium high heat.
4. Pour in Egg Whites.

As eggs begin to cook, lift sides to allow Egg Whites to set. While top of omelet is still moist, place the sautéed mixture on the omelet. Add Cheese if desired.

Using spatula, fold omelet in half. Be sure to not over cook. Season with salt and pepper or herbs as desired.



SCRAMBLED EGG WHITES

Follow the same instructions as "EGG WHITE OMELETTE" but don't let the eggs set up as they would for the omelet.

After sautéing the peppers, onions and ham, scramble everything together. Cheese is optional.



GREEK STYLE WHITE OMELETTE

- 1 1/2 Tbsp olive or corn oil
- 240g Egg Whites (just less than 8 egg whites)
- 1 large mushroom (sliced up)
- 1 1/2 cup fresh spinach
- 1 Tbsp crumbled feta or goatcheese
- Salt and Pepper or mixed herbs to taste

1. Heat 1 Tbsp oil in a 9-inch frying pan.
2. Sauté spinach and mushrooms and then set aside.
3. Place 1/2 Tbsp oil into pan at medium high heat.
4. Pour in Egg Whites.
5. As Egg begins to cook, lift sides to allow Egg Whites to set.
6. While omelet is still moist, place spinach and mushrooms on top.
7. Sprinkle on cheese, fold omelet and finish cooking. Season with salt and pepper or herbs as desired.  

CHICKEN EGG FRIED RICE

4 Servings

Ingredients
1 ½ cups of cooked brown rice, leave to cool
6 egg whites, beaten
¼ Cup of diced onion
2 Cloves of garlic finely diced
2 Table spoon chicken / vegetable Stock
Dash of soy sauce for taste
Salt & Pepper to taste
220g Chicken breast cut into small strips
  Nutritional Info - Per serving

Calories
Carbohydrate
Protein
Fat
Fibre
  185kcal
17.8g
23g
2.4g
1.5g



Cooking Instructions
Cook egg whites and set aside. Lightly coat pan or wok with Virgin olive oil, sauté onion, garlic and add a dash of soy until garlic lightly browned. Add chicken and cook. Add rice and turn until warm. Add egg white in strips and stock. Cook until hot. Season to taste with salt and pepper.

Extra vegetables can be added to taste.

Protein Shake

Serves 1:
- 8 liquid egg white
- 2 ice cubes
- 1/2 banana
- - 1 serving whey protein powder of your choice
- 100ml water
- 100ml milk (use more milk and less water if you want a slow-release source of protein, for example, if you are drinking the shake before bed)

1. Put the ice and the banana in the blender.
2. Blend until smooth.
3. Pour in the 8 liquid egg white, water and milk (the protein powder can be added at this stage).
4. Blend all the ingredients together for 10 secs.
5. Pour into a glass and drink immediately.

Scrambled Egg White

Serves 1:
- cooking spray/oil
- 8 liquid egg white
- 1/4 medium red onion finely diced
- chives/mixed herbs
- salt & pepper to taste
- 2 normal eggs

1. Coat a non-stick frying pan with oil or cooking spray.
2. Fry the onion over a medium heat until softened. (Bacon / tomatoes / mushrooms etc may be added at this point as desired).
3. Pour 8 liquid egg white and 2 normal eggs into the frying pan (add the chives/mixed herbs, salt and pepper) stirring continuously with a wooden spoon until the egg white is cooked.
4. Serve immediately.

Low Fat Power Breakfast

Serves 1:
- cooking spray/oil
- 8 liquid egg white
- 25g porridge oats
- 50g cottage cheese
- maple syrup or honey
- sultanas/cinnamon (optional)


1. Coat a non-stick frying pan with oil or cooking spray and begin to heat.
2. Mix 8 liquid egg white together with the oats and the cottage cheese in a bowl. (Sultanas or
cinnamon can be added at this stage).
3. Pour the mixture into the frying pan to make 3 small pancakes (or 1 large one as you prefer).
4. Cook over a medium heat for approximately 3-4 minutes, turning once.
5. Place on a plate, drizzle with maple syrup or honey and serve immediately.

You really are a Saint aren't you?!
Im sure there is enough here to keep people going!
Thanks,

PJ

Quoted from PJ

You really are a Saint aren't you?!
Im sure there is enough here to keep people going!
Thanks,

PJ

thanks PJ?! just thought i would put the wow back into eggwhites or not