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smoked salmon and avocado egg white muffins

9 January 2016 by Dominic Franks

… January is full of broken promises and disappointment… the diet that you’re not quite sticking to, the ‘no-booze’ dry month that got slightly damp on the 3rd and that gym membership that, let’s face it, was a bit of a waste of money.  Without wanting to sound too smug, i’ve actually been very good with keeping fit.  My sessions with the personal trainer are going from strength to strength and whilst I ate a huge amount over the festive period I managed to get back into the gym in between massive chunks of cheese.  But it’s not easy.  I’m still not quite the superhero shape i’d like to be and every blog post sets me back a few thousand calories plus the age thing is a really big issue.  I’m doing everything right, stretching before and after each session, using the right weights and equipment but still every couple of weeks the hip twinges or the ankle aches. I guess it’s something I will simply have to get used to.

One thing I know that will help is the correct diet and this means good, well-balanced meals which include plenty of protein at the right time of day.  The brilliant people over at Bulk Powders have asked me to develop a selection of innovative recipes with some of their protein-rich food items such as chia seeds, nut butters and coconut oil… and for January they sent me a bottle of liquid egg whites.

Bulk Powders is a British company that started life online in 2005 manufacturing high-quality, award-winning sports nutrition protein products… It’s common practice that everyone taking part in physical exercise (both resistance and endurance based) should look to increase their daily protein consumption in order to facilitate muscle protein synthesis and whilst i’m not currently in a hurry to ‘bulk up’ I still understand that protein intake is important after exercise.  The great news is that protein as a nutrient can also be extremely beneficial for fat loss and body composition by helping to improve satiety (feeling of fullness) and reducing the number of calories consumed through carbohydrates and fats…

… as we food-lovers know, it’s not just the scientific constitution of the food that we need but inspiration in other ways, particularly trying to find diverse and tasty recipes…

smoked salmon and avocado egg white muffins
whilst i’ve been to California and hence know all about the infamous ‘egg-white omelette’ i’ve never actually cooked savoury recipes with liquid egg-whites… the Bulk Powders 100% pure liquid egg whites are a great idea for that massive protein hit without wasting the egg yolks or being tempted to bake with them.  They were very easy to use, equating roughly 30mil of liquid to the white of one large egg I could easily measure out portions and made a selection of savoury egg dishes over the week.  These gorgeous little balls of fluff are just the ticket for a chilly weekend brunch after you’ve done the right thing and crawled out of bed on a Saturday morning when you should know better and struggled that extra hour in the gym… I love nothing more than warm avocados with salmon… it’s the most creamy and luxurious textured food item and the liquid egg whites add a soft and light quality that make these feel really special.  They are  perhaps way too easy to make and you may be in danger of scoffing them all at once so I would advise a running and eating partner.

makes 6 ‘muffins’

180mil liquid egg whites (the equivalent of 6 large free-range eggs)
3 tablespoons cottage cheese (optional)
1/2 avocado – chopped
3 or 4 thin slices of smoked salmon – chopped
seasoning

pre-heat the oven to 170C and liberally oil your muffin tray – or use paper muffin cases if you want to go entirely oil-free

pour the liquid egg whites into a bowl and beat them until they a fully frothy – just before the soft peak stage – add the cottage cheese, season well with salt and pepper and stir in

place a few pieces of avocado and salmon into the bottom of each muffin case and then pour over the frothy egg whites and fill the case nearly to the top

gently place a couple more pieces of avocado and salmon on top, season again and place in the oven to bake for 10-15 minutes until the muffins have puffed up and are golden

they will deflate very quickly but taste wonderfully fluffy and soft as they cool

eat and of course enjoy!

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Filed Under: Eggs Tagged With: avocado, breakfast, brunch, cottage cheese, energy, fish, fitness, gym, healthy, healthy eating, nutrition, protein, running, smoked salmon

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Comments

  1. Karen S Booth says

    10 January 2016 at 6:06 pm

    Intriguing, I have never used egg white powder before, but I must say that your little muffins look amazingly tasty Dom!

  2. SavoringTime in the Kitchen says

    10 January 2016 at 9:15 pm

    I never tire of omelettes and egg dishes and do prefer using the whole egg but there are a lot of people out there who prefer just the whites. Great recipe for either preference!

  3. Susan Lindquist says

    10 January 2016 at 11:57 pm

    Mini-souffles? Mmmm! Guilt-free too … with that lovely salmon and avocado addition! Clever man, Dom!

  4. Jean says

    11 January 2016 at 11:26 am

    They look delicious. I've often wondered about those liquid egg whites and now I feel compelled to try them.

  5. belleau kitchen says

    11 January 2016 at 11:51 am

    Thanks Karen, they were lovely x

  6. belleau kitchen says

    11 January 2016 at 11:52 am

    you should give them a try, they were lovely x

  7. belleau kitchen says

    11 January 2016 at 11:52 am

    Thanks Susan but of course nothing is ever 100% guilt free!

  8. belleau kitchen says

    11 January 2016 at 11:52 am

    You must Jean, or simply try with real eggs first!

  9. Tricia Buice says

    12 January 2016 at 1:09 am

    Oh my Dom – this has my name all over it! The cottage cheese sounds like a wonderful addition!

  10. Kate Glutenfreealchemist says

    15 January 2016 at 10:00 pm

    These are brilliant Dom…… gluten free too! Smoked Salmon and egg are the height of breakfast decadence and the avocado has to be the icing on the cake! They look so light and fluffy……. Yum!

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About Dom In The Kitchen

My name is Dominic, I am a cook, food writer and creative event producer. I write the food blog Dom In The Kitchen and also write a monthly recipe column for Lincolnshire Life Magazine and Good Taste Magazine. I also run creative event production company The Persuaders, producing global events for brands since 1997. I am based both in the small village of Belleau in Lincolnshire and the smaller village of London! Read More…

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