Breakfast Protein: Egg Whites

New studies show that eating whole eggs, in moderation, may not be bad for the health of most people, and can actually have benefits. The yolk is enriched in vitamins and has protein, and I do occasionally eat whole eggs.

However, in order to get some breakfast protein without the fat and cholesterol of the yolk, I eat egg whites a couple of days per week. I buy the small cartons of pasteurized egg whites. Once opened, these cartons should be used within a week. These egg whites can be microwaved, and I like to prepare mine in advance. I put ½-2/3 of one small carton into a microwave-safe bowl, and cover with plastic wrap. Microwave on high one to one-and-a-half minutes (1:00-1:30), stir with a spoon, repeat, stir again with a clean spoon, repeat as required so the whole bit is completely cooked, without liquid even at the bottom of the bowl. Depending upon how much I cook at one time, it takes between 2:30-3:30 minutes. The cooking time, of course, also depends on the power of the microwave and the dimensions and shape of the bowl.

Cooked egg whites can last several days in the fridge. I also freeze batches. True, they may be a bit rubbery once thawed out (and I thaw them in the microwave on top of a paper towel on a microwave-safe dish; the paper towel is to soak up any excess water from the freeze-thaw), but they are edible and the difference in taste and texture to non-frozen is slight.

One meal idea is to warm the cooked egg whites and melt a slice of non-fat cheese on top. Then put the egg white-cheese mixture inside of a toasted 100% whole wheat bagel with a bit of Smart Balance and some red pepper hot flakes (or other seasoning). This is an excellent high-protein, law-fat, high fiber breakfast with added calcium.

One note: egg whites are enriched in avidin, which binds biotin. Frequent consumption of raw egg whites can cause a serious biotin deficiency. Cooking inactivates most of the avidin in egg whites, but not completely; therefore, consumption of a large amount of egg whites on a frequent basis may cause a biotin deficiency. Actually, egg yolks are an excellent source of biotin, another reason why whole eggs in moderation can be a good choice.

Plain non-fat Greek yogurt is another way of obtaining breakfast protein. Those who are lactose intolerant can often eat moderate amounts of yogurt, especially yogurt with live cultures that help break down lactose.