Egg Nog recipe

Egg Nog recipe

6 egg white 
1 cup of milk
teaspoon of sugar
a couple of drops of vanilla essence

Blend all ingredients
sprinkle nutmeg on top after blending

Fruit Smoothie Protein Shake

Fruit Smoothie Protein Shake

- 1/2 Banana
- 3 to 4 Strawberries
- 1 cup strawberry protein powder
- 1/2 Cup Egg Whites
- 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, and protein powder - mix another 10 to 15 seconds.


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

Frankenstein Mass Mix Protein shake

Frankenstein Mass Mix

16 oz. of whole milk
2 scoops vanilla whey protein
2 bananas
8 liquid egg whites - 
2 tbsp. of natural peanut butter
10 grams of glutamine powder
10 grams of creatine
2 tbsp. of honey
2 scoops low fat ice cream
4 ice cubes


Ok boys this is what you need when you are looking to pack on size in a flash.
This is one very calorie dense protein packed shake and is geared for lifters 250 pounds and above.
You lightweights can drink it too but it may be just to much to handle in one serving.
 If it was good enough for Frankenstein then it is most definitely will make a monster out of you! * you can substitute the vanilla for chocolate or strawberry .

Pineapple Blast Protein Shake

Pineapple Blast Protein Shake

4 ice cubes
12 oz. water
1/2 cup of liquid egg whites
2 scoops vanilla protein powder
1/2 cup pineapple chunks


Blend everything except the eggwhites until ice is crushed. Then add the liquid egg whites and blend on low until incorporated

Eggwhites - Meringue Cookies

super easy, simple meringue cookies


1/2 cup egg whites (about 4 large egg white)
a pinch of salt
1 cup sugar

Directions

1. Preheat the oven to 300° F. Line 2 cookie sheets with parchment or wax paper.
2. With an electric mixer, beat the eggwhites and salt on high speed until soft peaks form.
3. Continue mixing on high speed while adding 1/2 cup of the sugar. Add the remaining sugar by the tablespoonful. Beat for another 1-2 minutes, until the mixture is stiff and shiny.
4. Drop by the spoonful onto the cookie sheets. Flatten each cookie slightly with the back of a spoon.
5. Bake until pale golden, about 30 minutes. Let cool.

makes 36 cookies


Servings Per Recipe: 36
Amount Per Serving
Calories: 25.1
Total Fat: 0.0 g
Cholesterol: 0.0 mg
Sodium: 10.7 mg
Total Carbs: 6.0 g
Dietary Fiber: 0.0 g
Protein: 0.4 g

Carrot Cake Protein Muffins

Carrot Cake Protein Muffins

Protein muffin Ingredients

8 eggwhites
1 cup Rolled Oats
1/2 cup cottage cheese, fat free
4 scoops Any Whey protein powder
2 teaspoons baking powder
2 tablespoons vanilla extract
½ cup splenda
3 teaspoons cinnamon
1 cup grated carrots
1/3 cup crushed pineapple -- drained

Optional (not included in cal calc)
2 tablespoons raisins -- optional
2 tablespoons almonds -- or walnuts, optional

Directions

Combine Egg Whites and next 7 ingredients (Egg Whites to Cinnamon) in a blender. Blend in a blender. Gently fold carrots, pineapples, nuts and raisins.

Spoon batter into muffin pans coated with cooking spray, filling ¾ full.
Bake at 375 degrees for 30 minutes or until golden. Remove from pan immediately.


Nutritional Info
Servings Per Recipe: 14
Amount Per Serving
Calories: 71.9
Total Fat: 0.5 g
Cholesterol: 0.4 mg
Sodium: 83.4 mg
Total Carbs: 7.6 g
Dietary Fiber: 1.1 g
Protein: 8.5 g

Egg white omelet

Egg white omelet

Ingredients
4 teaspoons extra-virgin olive oil
1 small onion, finely chopped
4 plum tomatoes, finely chopped (about 1 1/2 cups)
1 (10-ounce) package frozen chopped spinach, thawed, all excess water squeezed out
Salt
Freshly ground black pepper
12 egg whites
2 tablespoons water
Nonstick cooking spray

Directions
In a small skillet, heat the oil over medium heat. Add the onions, tomatoes, spinach and a pinch salt. Cook until the onion is soft, about 3 to 5 minutes. Add pepper, to taste, and another pinch salt; and cook for another minute. Remove the spinach mixture from the heat to a bowl. Cover and keep warm.

In a medium bowl, whisk the egg whites, water, and a pinch salt and pepper until frothy. Lightly coat a medium nonstick skillet or omelet pan with cooking spray and heat the skillet over medium heat. Add 1/4 of the egg whites, swirling to evenly cover the bottom of the pan. Cook until set, about 1 1/2 to 2 minutes. Using a rubber scraper lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the spinach mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and spinach mixture.

WESTERN EGG WHITE OMELET

WESTERN EGG WHITE OMELET

INGREDIENTS

No-Stick Cooking Spray
2 tablespoons finely chopped green bell pepper
2 tablespoons finely chopped red bell pepper
1 tablespoon finely chopped onion
3/4 cup Liquid Egg Whites
3 tablespoons shredded reduced-fat Cheddar cheese

NUTRITION INFORMATION

180 calories
TOTAL FAT 5g
PROTEIN 26g
Serving Size: 1 serving (1 omelet)

DIRECTIONS
Spray omelet pan or small skillet with cooking spray; heat over medium heat. Add bell peppers and onions; cook 3 minutes, or until vegetables are crisp-tender, stirring frequently. Spread vegetables evenly onto bottom of pan.

Pour egg whites over vegetables; cook 7 minutes, or until egg whites are almost set in center, carefully pushing cooked egg whites to center of skillet with spatula and tilting skillet as necessary to allow uncooked portion to flow underneath.

Sprinkle with cheese; fold omelet in half. Slide onto serving plate.

Healthy Breakfast Recipes: Egg-White Crepes

Healthy Breakfast Recipes: Egg-White Crepes

"Berries provide the filling for these simple crepes using whole wheat flour, egg whites, and skim milk."

Original recipe makes 4 crepes

1/2 cup whole wheat flour
2 egg whites
1/2 cup skim milk
1 pinch salt
1 tablespoon vegetable oil
1/2 cup mixed frozen berries, thawed and drained
1 tablespoon confectioners' sugar for dusting


Directions

Whisk together the wheat flour, egg whites, milk, salt, and oil in a large bowl until smooth.
Lightly coat a skillet with cooking spray and place over medium heat.
Pour 1/4 cup of the batter into the skillet.
Tilt the pan in a circular motion to allow the batter to spread to the edges.
Cook until the bottom is light brown, about 2 minutes.
Flip the crepe and place 2 tablespoons of the mixed berries in the center of the crepe;
cook another 2 minutes.
Fold the crepe in half and remove with a spatula to a serving plate.
Dust with confectioners' sugar and serve.

Banana Bread Protein Shake

Banana Bread Protein Shake

* 1 scoop vanilla protein powder
* 8 oz. Egg Whites International (http://www.eggwhitesint.com)
* 1 small banana
* 1/4 cup Bran flakes
* 1 cup water
* 4-5 ice cubes
* 1/2 teaspoon vanilla extract
* pinch of cinnamon

Combine all ingredients in a blender and blend until smooth.

Yield: 1 serving