High Fibre Egg White Muffins

I think that egg whites are a really good way to get some extra protein into my daily menu. I often start my day with egg whites or eggs mixed with egg whites as the base for omelets crammed with a variety of healthy veggies... tomatoes, onions, spinach, peppers... you get the picture.

You may have heard that I am giving carb cycling a try these days... and yes, fitting it within my Weight Watchers program quite nicely, for those who are wondering.  These High Fibre Egg White Muffins are great for my low carb/higher fat days.  I love them as an after workout snack or to satisfy that mid afternoon urge to nibble, too.

They are very portable, but require a cooler if you plan to store them for more than an hour or so.

They are really simple, only require a few ingredients... if you don't use the North Coast Naturals Ultimate Daily Cleanse (and why don't you?) then you could try ground flax seeds, or a mixture of ground flax and crushed psyllium husk.

I like them slightly sweetened, but leave out the Stevia if you like... and feel free to slather them with nut butter after they have cooled a bit... or have them with a bit of cheese.  Mmmmmm.

High Fibre Egg White Muffins
Makes 6 muffins

• 1 cup egg whites (or 8 egg whites)
• 2 Tbs Ultimate Daily Cleanse
• 2 tsp cinnamon
• 1/4 tsp baking powder
• Dash of Stevia

1. Preheat oven to 375F.
2. Beat all the ingredients together in a medium bowl.
3. Spoon batter into 6 prepared muffin cups.
4. Bake for 15 minutes.
5. Remove from oven and allow to cool.
6. Store leftovers in refrigerator for up to one day.

Per serving of 2 muffin2, no toppings.

Weight Watchers P+ = 1.

Calories 59; Protein 10g; Carbohydrate 3.5g; Fat 1.2g; Fibre 1.9g.

Printable Recipe

What is your favorite after-workout recovery snack?

Get Lean Gluten Free Cookbook Review

Look what landed in my mail box last week!  It could not have come at a better time for me.

I put my hand up and said 'yes, please' to accepting a copy of this new book from Jeremy Scott Fitness through my association with FitFluential.  But before it arrived, I really little idea what to expect and had no assurance I would even like it.

And I don't like it... I LOVE it!

This book is a great reference for anyone who wants to live gluten free and not gain weight doing it.

It starts out with 9 tips to going gluten free, getting lean, and staying that way.  And then goes on to offer a 10 day guide for carb cycling to boost your metabolism and burn fat.  There are easy-to-understand meal templates and 40 lovely recipes that fit into the plan.  Breakfasts, lunches, dinners, snacks.  They are easy to follow and use ingredients you likely already have in your pantry.

Even if you are not living gluten free, you can certainly enjoy these recipes and the carb cycling meal plan that is based on whole, real, unprocessed foods. 

This book is available at Amazon and I hope you will go and grab a copy for yourself.

Healthful Gluten-Free Waffles

Most of the waffles I have been making lakely have been with a mixture of protein powder and egg whites with with a pinch of baking powder thrown in...  they are really tasty, make up quickly, and have lots of protein... great on mornings when I am in a hurry to get moving.

But sometimes I like to take more time preparing a heartier breakfast... that often turns into brunch, really. That is the case with what I am calling my Healthful Gluten-Free Waffles.  'Healthful' because of the ingredients I have chosen to use in them.  And heartier because they kept me satisfied right through my normal lunch time.

I should also add that The Captain loved them... win win win!

I have had a bag of North Coast Naturals Ultimate Daily Cleanse sitting in my pantry for several months now.  It was in the last shipment of goodies I received to test and I admit to being somewhat intimidated by it... not really knowing what to do with it. But, today, when I thought I would use some ground flax seed in my new waffle mixture, I decided to open that bag and try some of the Ultimate Daily Cleanse instead. I am so glad I did!

It is a mixture of six natural ingredients:

• Ground 100% Canadian prairie flax seed (soluble & insoluble fibre & EFAs)
• Ground psyllium seed husk (soluble & insoluble fibre)
• Inulin fibre from chicory root (prebiotic fibre)
• Ground organic sprouted chia seed (superior nutrients, fibre and EFAs)
• Ground organic sprouted brown rice bran powder (soluble & insoluble fibre)
• Probiotics (1 billion good bacteria cells from non-dairy lactobacillus fermentum; provides the same healthy probiotic goodness associated with yogurt, without the taste or the dairy)

And I should add that it is dairy free, soy free and wheat/gluten free as well.... an all-natural blend that promotes healthy regularity.  You can check it out at North Coast Naturals web site if you are interested.

Okay then...

So as to start out gently and ease into using it, I substituted 2 Tbs of the Ultimate Daily Cleanse for the 2 Tbs of ground flax seed that I would have used in this recipe.  I didn't notice any taste or texture whatsoever.

I used a bit of maple syrup, some banana slices and shredded coconut to dress up my waffles.... so delicious!

Healthful Gluten-Free Waffles

Makes 2 servings

• 4 whole eggs
• 1/4 cup unsweetened vanilla Almond Breeze
• 2 Tbs Ultimate Daily Cleanse
• 1/4 cup coconut flour

1. Crack the eggs into a medium bowl and beat till fluffy.
2. Add the rest of the ingredients and beat again till the batter is smooth. It will be lumpy. Keep beating.
3. Pour half the mixture into a hot waffle iron and allow to cook about 5 minutes.
4. Remove to plate. Cover to keep warm.
5. Repeat with second half of batter.
6. Serve with your favorite waffle toppings.

Per serving without toppings.

Weight Watchers P+ = 6.

Calories 232; Protein 15g; Carbohydrate 11g; Fat 14g; Fibre 8g.

Keep mixing the batter till the lumps are gone!

Cover the cooked waffles till all the batter has been used.

And then dress them up before serving!

Printable Recipe

I did receive this product free of charge to use in my own kitchen and was under no obligation to review it.

What is your favorite way to get healthy fibre into your daily diet?