Posts tagged ‘egg whites’

March 26, 2013

Pesto Scrambled Egg Whites

Personally, I like my eggs whole. I love that egg whites give you so much protein, but the yolk houses so many awesome benefits for you. However, I do understand that people want to lower their cholesterol and if you are eating your eggs from other sources like baked goods or breads, you may want to stick with some egg whites to give you the energy you crave in the morning rather than break two eggs. I buy the carton egg whites instead of using actual eggs in a carton because I don’t like to waste. I have read that egg yolk is called nature’s most delicious sauce, and I could not agree more. Avocado is nature’s butter. Look at nature giving you all the things you need. Go nature!

Pesto is amazing and adds so much flavor to everything. I will not like that it is one of the most addicting sauces. I prefer pesto to red tomato sauce any day. You can add the jarred kind, which is still delicious albeit a tad high in oil and sodium, but making your own is incredibly easy if you have basil, walnuts (cheaper than pine nuts), parmesan, pepper, and olive oil. Simply pulse 2 cups fresh basil leaves, or kale, or spinach (let’s get some nutrition in there), and add 1 cup walnuts and some parmesan and olive oil until it is a sauce like mixture. Keeps well in a glass jar for a week or two (if it ends up lasting that long)!

Here is the pesto recipe if you are interested! I used kale and garlic because I like that tangy taste and it was a tad too mild for me the first time around.


5 leaves, dinosaur kale or flower kale, or any kale that is on sale (See what I did there?), stems removed and washed

2 tablespoons parmesan

Freshly cracked black pepper

3 tablespoons olive oil, I used light olive oil because I like the taste a bit better, since it does not overpower the dish

1 teaspoon minced garlic

1/2 cup walnuts

1/2 lemon, freshly squeezed


Process in a food processor. I used a blender that is high powered and it did the same thing, and add more olive oil until you get the right consistency. This is more of an experiment than anything as well, and please feel free to use fresh basil leaves instead of the kale, I am just a kale addict.

Take the freshly prepared pesto and toss with egg whites (I used 2). Serve with whole wheat toast or your favorite bread with a side of avocado sprinkled with olive oil and sea salt if desired.

Breakfast of the gods, no?


December 24, 2012

Baked Egg White Cups with Veggies and Turkey

I love eggs and egg whites. They are my go to breakfast. I am more a savory person than a sweet person when it comes to the morning, and the last thing I want to do during the weekday is get up early so that I can make myself a satisfying meal. I like to make Sundays my cooking days because it helps me prep for the week adn stay on track with eating healthy because I have made it such a priority in my life. It has gotten to the point where I can still go out to eat at places but I make better choices for myself and my body and I never feel guilty for indulging. These quick baked egg cups are great with a side of wheat toast or over a bed of greens if you want to take two for a portable lunch.You can make these with any combination of veggies or you can switch out the meat for ham, but turkey is my favorite.


Makes 9 egg white cups

9 egg whites

1/2 cup sharp shredded cheddar, reduced fat, or any cheese of your choice

4 slices of turkey, cut in half, plus one half slice, enough to cover the wells in a muffin pan

1/4 cup spinach leaves, julienned

Fresh herbs, I used parsley



Preheat oven to 300 degrees. Spray a muffin pan lightly with PAM. Line a muffin pan with turkey slices. Mix the egg whites in a separate pan with herbs and spinach. Pour egg white mixture into turkey lined cups and top with the shredded cheese and pepper. Bake for 15 minutes, or until white and fluffy.




November 8, 2012

Avocado Egg White Omlette

I love avocados. I love their green, buttery goodness, and what is even better, I love that they taste like something indulgent, but they are so good for you. Sorry about the posts slowing down thee days, I am working fifty or more hours this week and life is getting ahead of me. It is tough in these situations to keep up with a blog much less sleep, but this is one of my favorite side projects and it means a lot that I have readers. I promise to do better! I need a couple days to do nothing but relax, and hopefully this weekend is the answer to my prayers but we will see. Anyway, egg whites are a great source of protein and this one is flavor packed, so feel free to serve it with two slices of whole grain toast and you are set until lunch!


Also, a tip: eat big breakfasts, they should be the biggest meal you eat all day.


1/4 avocado, cubed

1/4 cup egg whites, or one serving (I use egg whites from a carton because I don’t want to waste the whole egg)



Spinach (notice by now that I add this superfood to almost everything?)



Add the egg whites to a warmed, small frying pan brushed with light olive oil or sprayed with PAM. Mix in herbs and spinach and top with avocado. Add pepper to taste!

Eat healthy my friends.



September 20, 2012

Healthy Protein Carbonara

You all may have noticed that I do not add much salt to my recipes because I am not much of a salt person. Often, the cheese I add has enough salt flavor. I have my guilty pleasures and it is normal to crave comfort food! This one isn’t too bad for you and I think that it still retains most of that homecooked flavor. You get the flavor from cotttage cheese and a small portion of the Parm as well as a tang from Greek yogurt. Let me know what you guys think!


1/4 whole wheat fettuccine or angel hair

1/2 cup plain Greek yogurt

1/4 cup parmesan reggiano

1/3 cup cottage cheese

1 cup vegetable broth

1 egg

1 teaspoon minced garlic

1 teaspoon red pepper flake


Boil pasta with the vegetable broth as per box instructions. Drain, but keep two tablespoons of the pasta water/veggie broth. Crack egg into another bowl and add the garlic and red pepper flake. Pour egg over hot pasta mixture and add cottage cheese and plain nonfat Greek yogurt. The heat from the pasta should cook the egg all the way but to make sure, add a little bit of heat to the pan. Serve with a  fresh side salad with tomatoes, cucumbers, red bell peppers, and mesclun. You got yourself a hot little date meal!



September 19, 2012

Bagel Thin with Egg Whites, Red Pepper and Asparagus

Easy and healthy breakfast, especially on the go!


1 bagel thin

1 serving egg whites

1/4 cup chopped red bell pepper

1/2 cup chopped asparagus

1 slice cheese, optional


Sriracha, optional


Toast bagel thin. Cook egg whites in a nonstick pan with red bell pepper and chopped asparagus until cooked through. Put egg and veggie exture on bagel thin and add cheese and sriracha and pepper if desired. Serve.





August 30, 2012

Mushroom Egg White Scramble with Nonfat White Cheddar

I have a soft spot for mushrooms, I always have. This is a great breakfast, add some spinach and you are set.


1/4 shiitake mushrooms or baby portabellas

1 teaspoon olive oil

1/2 cup liquid egg whites

1/4 cup spinach

1/8 cup nonfat white cheddar, shredded


Mix all ingredients together except the olive oil. Saute in a pan with olive oil and serve with wheat toast.

August 13, 2012

Zucchini and Squash Frittata

This is a great source of vegetables, protein and frittatas are one of the easiest dishes to make. With a secret ingredient of nonfat Greek yogurt, people will wonder how you get your frittatas so fluffy and delicious!


5 egg whites

2 whole eggs

1/8 cup unsweetened almond milk or soy milk

1/2 zucchini cut into thin slices

1/2 squash cut into thin slices

1 tablespoon nonfat Greek plain yogurt

1/2 cup part skim mozzarella shredded or cut into chunks

2 tablespoons parmesan

1 tomato cut into thin slices




Heat oven to 375 degrees.

Scramble the eggs with the egg whites and slowly pour the milk in. Whisk in the nonfat Greek yogurt and add the parmesan. Add the salt and pepper and pour the mixture into a glass pan. Layer the zucchini, squash and tomato slices into the frittata and dot with the mozzarella chunks or sprinkles. Put into the over and bake for 25 to 35 minutes until the mozzarella is melted and browned.

Great with a salad for dinner or lunch or for breakfast!

Happy frittata making!

Love, Reth

August 13, 2012

The Summer Frittata

I love frittatas.

They are protein, veggie packed, cheesy, great with a salad, bad carb free, and the quiche’s skinner sister with the new apartment in NYC, the new clothes, and the slammin’ Pilates toned body. Don’t get me wrong, I love quiche. But for a healthier option and without the oil laden crust of quiche, frittatas are easy, healthy, and delicious. Try this one for an amazing breakfast, lunch, or dinner, and I promise your friends will want you to make them brunch/linner always. And you don’t even have to say you got the idea from me! Take credit, you made it!


Serves 3 or 6 depending on your crowd and how hungry they are

2 eggs

5 egg whites

1/4 cup unsweetened almond milk/soymilk

1/4 cup part skim mozzarella shredded or cut into chunks, depending on your preference

1/3 teaspoon dried parsley or 4 fresh parsley sprigs

1/2 tablespoon plain greek yogurt

6 cherry tomatoes, cut in half

1 cup spinach




Heat oven to 350 degrees.

In a circular baking dish (glass is best usually because it doesn’t stick) spray with a little bit of Pam or olive oil. Whisk the two whole eggs until well blended and then slowly pour in the egg whites, milk of choice and the tad bit of Greek yogurt for the extra something that makes people wonder your secret ingredient. Add spinach, tomatoes, salt, and pepper. Drop in cheese and stir one more time. Place in the center of your oven and bake for 25-35 minutes depending on your oven. Let cool for 10 minutes and slice into 6 wedges.

Enough for three people who are really hungry or six people who are kind of hungry. Great on arugula for a light dinner or lunch or on its own with a side of chocolate soymilk in the morning for a great way to start your day!

Let me know how you like it!

Healthy dishes and wishes!