Category Archives: Egg Whites

Vanilla Protein Pancakes

Charles Williams Vanilla Protein Pancakes

Charles Williams - @CharlesWilliams
This recipe is brought to you by bodybuilder, Charles Williams.  Bodybuilding has turned him into a kitchen fiend! He is always looking for lean ways to recreate delicious foods. Why let your taste buds suffer when you there is a whole world of delicious lean foods to be had!

I can never get enough of protein pancakes. Who can pass up a protein rich food disguised as a treat?!

Charles Williams - "better than any boxed pancake mix"

Ingredients:

  • 1 Scoop Vanilla Whey Protein Power
  • 1/2 Cup Oats (Blended)
  • 1 Egg White
  • 1/4 Cup Plain Nonfat Greek Yogurt
  • 1 TB Unsweetened Coconut Milk (or milk of choice)

Directions:

  1. Grind oats in blender (on blend mode is sufficient)
  2. Stir dry ingredients together
  3. Add wet ingredients to dry mixture and mix well (batter will be thick)
  4. Heat pan on medium heat or low-medium heat
  5. Spray pan with nonstick spray and slowly spoon or ladle batter into pan
  6. Cook time will vary based on the size of your cakes.  Mine took about a minute and 30 seconds before I flipped them
  7. Top with fruit, Greek yogurt, sugar-free maple syrup, or smother that bad boy with peanut butter
Nutrition:

Calories: 383
Protein: 36
Carbs: 41
Fat: 9
Sugar: 8
Sodium: 275

Charles Williams - @CharlesWilliamsRecipe and nutrition count graciously provided by Charles Williams. Charles Williams – Designer by day, Bodybuilder by night

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Filed under Breakfast, Coconut Milk, Eat-Clean, Egg Whites, Greek Yogurt, Oatmeal, Protein Powder

Protein Cookies: Oatmeal & Chocolate Peanut Butter

Easy, healthy, CLEAN cookies for even the bodybuilder in my house. These take me 15 minutes! 8-10 minutes in the oven and voila!

IMG: Faith Keith's Chocolate Peanut Butter Oatmeal Protein CookiesDry Ingredients:

1/3 Cup zero cal sweetener
2 cups old fashioned oats
3 scoops chocolate protein powder
1/4 tsp sea salt
¾ tsp baking soda
¾ tsp baking powder
1 tbsp cinnamon
1/2 tsp nutmeg (or a baking blend of cardamom, cinnamon (yes more cinnamon), nutmeg, allspice)

Wet Ingredients:

1 (4oz) individual size container No Sugar Added applesauce OR fruit baby food (berry and banana flavors work well and add enough moisture)
1/2 C PB (you can make this with as little as 2 TBSP. I tried it for my own batch (less fat) and they turn out great.  I tweaked the recipe for more PB to make it a little less dense and add more fat for my husband’s off-season diet)
2 egg whites
1 tsp pure vanilla extract
2 Tbsp water

Extra Awesome:

if your diet allows for extra carbs/fats
raisins
nuts
SF chocolate chips
measure by handful or 1/2 cup

Suggested Directions:

  1. Preheat oven to 350 degrees F
  2. Mix dry ingredients
  3. Combine all wet ingredients in a bowl (do not stir yet)
  4. Pour wet ingredients into the dry mixture (add your Awesome at this time too) and mix on low speed or by hand until fully blended. I try not to overbeat this mixture
  5. Prep cookie sheet with Zero Calorie butter flavored cooking spray
  6. Roll into balls and place on baking sheet OR bake these as bars (lay the dough as a sheet and cut them after baking)
  7. Bake for 8-10 minutes.  Careful not to overcook – almost better to slightly “under-cook” these. The eggs will be cooked within the first few minutes, and the oats (especially if you use quick oats) will be chewy enough early on. Under baking these means for softer cookies rather than crunch bars or that terrible protein spongy-ness.

The above directions are what helped me get a texture that was really enjoyable for even the non-healthful eaters of our home, BUT it does not need to be followed to the letter. For example, you can combine all ingredients at once to save you time; you can also drop the dough by the spoonfuls on to your pan (no ball forming necessary).  The key thing is not over-baking.

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Filed under Applesauce, Eat-Clean, Egg Whites, Oatmeal, Peanut Butter, Snacks, Sweets

Pad Thai Eat-Clean Style

Here is the recipe from Tosca Reno’s theEatCleanDiet.com site.

LOVED the eggs in this dish!! Soaked up the flavor of everything!

Pad Thai Eat Clean style - Faith Keith

Lighting is a little yellow in my kitchen at night

Mine came out darker than her picture – I don’t know how she could use molasses and soy sauce and have her noodles appear so white! Ah, professional food photography how you trick my eyes!

My addition: because my husband is a beastly bodybuilder and needs more protein (and a Texan, so I picked red meat) – I added 1lbs blend of extra lean ground sirloin + extra lean ground turkey and mixed another 1/2 batch of sauce with it for flavoring.  Tosca recommends chicken or tofu, but we eat chicken every day so I wanted to switch it up.

Will definitely make this again!

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Filed under Beef, Carrots, Cilantro, Eat-Clean, Egg Whites, Pasta, Protein, Sauces, Spreads, Salsas, Turkey

Turkey Meatloaf Muffins

Jamie Eason shared this recipe on Bodybulding.com
Ingredients:
Directions:
    1. Preheat oven to 375 degrees.
    1. Spray muffin pan with canola or olive oil.
    1. Mix all your ingredients together in one large bowl.
    1. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
    1. Bake for 40 minutes.

Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins

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Filed under Cilantro, Comfort Food, Eat-Clean, Egg Whites, Eggs, Lunch on the go, Man Food, Oatmeal, Protein, Turkey

Egg White Frittata

Egg white Frittata - Faith KeithAnother simple recipe I found as a result of my busy lifestyle that so desperately wants to be healthy! Keep in mind, I am currently competing, so my recipe is mighty lean, but can be tweaked with olive oil, cheese, yolk and salt! This is yet another forgiving recipe that can be easily altered.

Ingredients

6 Egg whites
Sea salt and fresh cracked pepper (to taste)
Mrs. Dash Tomato Basil seasoning, no salt
1/2 Cup diced pepper and onion blend
1 Cup Baby Spinach
4 Tbsp Salsa
Spray butter (0 cal, 0 carb, 0 sodium) or olive oil

Preparation

  1. Pre-heat oven to 350 degrees
  2. Beat egg whites
  3. In a skillet, spray butter or olive oil and heat for about 2 minutes on medium. Add spinach and cook until wilted (about 5 minutes)
  4. Add the spinach and salsa to the egg mixture
  5. Use a measuring cup, pour the mixture into the cups of a mini-muffin tin, filling each a little over half way
  6. Place the muffin tin in the pre-heated oven, and bake for 20 minutes.
    Added Note: When I got a new oven these baked in only 12-15 minutes, so watch your eggs! Your oven make bake them faster than 20 minutes.

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Filed under Breakfast, Eat-Clean, Egg Whites, Lunch on the go, Vegetarian