Egg whites and tomatoes dish

Here is an easy and low-carbohydrate dish that can be served for breakfast, lunch or dinner. For breakfast, add a few nuts. For lunch and dinner, serve with a cucumber-dill salad.

Ingredients:
1 carton egg whites (32 oz)
2 cans diced tomatoes (I use Hunt's 14.5 oz each)
2 – 3 cups crumbled feta cheese
optional spices: black pepper, winter savory, hot red pepper flakes  (I do not use salt since the feta cheese is salty enough)


Directions:
Preheat oven to 400ºF and oil a 12 x 14-inch pan. Mix all ingredients, pour into the pan and bake for 40 - 45 minutes. The baking time would depend upon the size of the pan (depth including).

Protein- and fiber-packed meal

 

Another experiment today resulted in a pretty edible lunch. It was all done in a pan, in less than 20 minutes. The meal has egg whites that supply the protein, and plenty of fiber coming from an onion, peppers and beans.

Ingredients:
1 carton egg whites, 16 oz
1 can black beans (drained), 15 oz
2-3 peppers (any color), cut into small pieces
1 big sweet onion, peeled, cut thinly  
a few garlic cloves, crushed
hot pepper flakes
black pepper
paprika
salt
2 Tbsp olive oil

How to cook:
Pour the oil in a pan and soften the onion in it. Mix from time to time to prevent burning. I use a cover to keep the moisture in the veggies, so that they are steamed rather than fried. Add the peppers, cover and continue cooking until desired softness. Continue mixing occasionally.  

Add the crushed garlic and the beans. After a minute or less, add the carton of egg whites, salt and all other spices (i.e., the listed in the Ingredients section or any other spices you may prefer). Heat through and mix until the egg whites are cooked. Serve with a salad (cucumbers with garlic, olive oil and vinegar go well).

I dramatically reduced my cheese consumption these days. In old times, I would have sprinkled some feta cheese on the egg whites.  Now, to compensate for my salt craving, I simply use salt. Is salt that bad for you, watch the new video on my favorite YouTube Channel What I've learned.  Be careful, however: there is an association between high consumption of salt/salt-preserved foods and stomach cancer!

Eggs And Type 2 Diabetes

By David Benbennick - The egg is a Lucerne brand large grade AA, American. It is shown being cooked on a non-stick (probably Teflon) pan., Public Domain, https://commons.wikimedia.org/w/index.php?curid=43466

More recent dietary recommendations suggest that eating a moderate number of eggs in a healthy diet will not increase the risk of cardiovascular disease (CVD) in otherwise fit individuals.  What about individuals with type 2 diabetes or those at risk for that disease, unfortunately an ever-growing segment of the population in America and other Western nations?  This paper suggests that (from the abstract):

Results from randomized controlled trials suggest that consumption of 6 to 12 eggs per week, in the context of a diet that is consistent with guidelines on cardiovascular health promotion, has no adverse effect on major CVD risk factors in individuals at risk for developing diabetes or with type 2 diabetes. However, heterogeneities in study design, population included and interventions prevent firm conclusions from being drawn.

So, while more studies are needed, the data so far suggest moderate egg consumption might be fine for that segment of the population.  But, given that the conclusion is not definite, and given that every case is unique, readers should consult with their own physicians and/or nutritionists before making any change in their diet.  I personally eat mostly egg whites, but will eat some whole eggs from time to time (less than 6-12 per week).

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.