What to do with egg whites!?!

I did a cooking class a couple of days ago for some rowdy rugby boys and one of the things we made was steak tartare which required lots of raw egg yolks so I was left with about a litre of egg whites. Eggs whites should never be consumed raw but should always be cooked (to understand why refer to my earlier post on Eggs). Instead of being wasteful and pouring egg whites down the sink just store them in the fridge and use them up next time you make  scrambled eggs or omelettes. This morning I made a Japanese style omelette using only the egg whites as follows: 1. to the egg whites add a good splosh of tamari (wheat-free soy sauce)

2. blend well with a hand held blender

3. melt some coconut oil in a frying pan on low heat

4. pour in the egg white mixture

5.  add a good sprinkling of activated sesame seeds (long soaked and long slow dehydrated to remove phytates found in all seeds)

6. leave to cook for 5 or so minutes so that the bottom of the omelette is cooked

7. transfer to heated grill element in the oven to allow the top of the omelette to cook until golden brown (don't use a plastic-handled frying pan otherwise it will burn. And use oven mits to take the frying pan out of the oven so as not to burn your hands!)

I allowed the omelette to cool in the pan, then moved it onto a chopping board where I sliced it into thin strips. I added some strips to small stainless steel containers for my kids' school morning tea tomorrow to be eaten cold and the rest will be thrown into a salad or eaten as a side dish today with a main meal. Next time I think I'll add some strips of nori (thinly cut seaweed sheets) to the Japanese omelette when adding the sesame seeds - this would have made a nice addition.

Note that egg whites are very rich in protein. There is very little fat in this dish, which is not the way nature intended when the chicken laid the egg in the perfect balance of fat and protein (remember that the key is to eat "whole foods" and not mess around with the constitution of our food) so I will ensure that this egg white omelette  is eaten together with liberal amounts of healthy fat from natural sources such as avocados or fatty pastured meat or a cup of bone broth to balance things out. Otherwise instead of a Japanese style omelette you could make a traditional French one with loads of grated cheese (e.g. Swiss raw gruyere) which will increase the fat content of the meal.

I am interested to learn from you other ways to use up egg whites!?! The other thing that comes to mind is in desserts such as meringues or coconut snow cones with chocolate tops or as part of a gluten-free base to a tart. Egg whites have a binding effect so are often used in desserts. I'll post the recepies for these desserts one day.......

[caption id="attachment_337" align="alignnone" width="300" caption="Slice omelette on a chopping board 

Pop into small containers for school/work morning tea"]

Liquid Gold: How to incorporate bone broths into meals

Recently someone asked me how they can incorporate bone broths into more of their meals. Great question!! Here are 8 suggestions:

1. add some broth to bottom of saucepan in place of water when re-heating food to prevent food from sticking

2. add 1-2 tablespoons of gelatinous beef broth in your smoothies (you wont taste it!)

3. add broth instead of water to cover or partly cover food when making a casserole

4. use broth as the base of soups instead of water (eg use chicken stock as the base for making pumpkin soup, throw in some steamed veggies to any type of broth for a vegetable soup)

5. use ready made bovine gelatin to make jelly for kids’ parties. This can be purchased for $39.50 on line at GPA Wholefoods. This product contains one ingredient- ground up beef bones. This is one of the very few packaged products that I buy/recommend. I used this to make a fabulous watermelon jelly for my daughter’s birthday party earlier this year using only 3 ingredients – bovine gelatin, boiling water to dissolve the gelatin and watermelon. There was NO ADDED SWEETENER!! I added 1 tablespoon of beef gelatin (dissolved in a little boiling water) for every 1 cup of watermelon. I reckon you might be able to do the same thing with home made gelatinous beef broth - I haven’t tried it but would be very interested to see how this turned out. I would try mixingbeef broth with mango flesh and refrigerating to make a mango jelly in summer…… I’ll try next summer and report back! It sounds bizarre, I know, but beef broth is rather tasteless when cold so adding it to fruit to make a jelly might work a treat.

6. adding a few tablespoons of beef or chicken broth to the food processor when making pate, especially if you want to thin down your mixture.

7. for the brave-hearted - eating cold gelatinous beef broth straight off the spoon –my daughter loves eating it like this. A good bone broth should have a jelly consistency when cold so scoop it out of your jar from the fridge and watch it giggle on a spoon stright into little ones mouths…..just 1 mouthful is like medicine!

8. serve ½ - 1 cup of broth as an entrée to at least one meal a day (eg dinner). My family knows the drill well- if you don’t drink your broth you don’t get your main meal. Broth is served as an entrée in many traditional cultures. And for good reason- the gelatin in the broth aids in digesting your meal especially meats. The broth can be served plain or you can jazz it up a bit by:

• adding a squeeze of lemon and salt to chicken broth (very Cypriot),

• blending an egg and parmeson cheese into beef broth when heating it (if adding the whole egg make sure that the broth heats up the egg white enough to cook it otherwise just add the yolk – egg whites should never be consumed raw. As to why- refer to one of my previous posts)

• adding caramelised onion and garlic and some sage and thyme to beef broth to make a quick French onion soup

• adding some lemon, butter and paprika to fish stock.

Bone-Broth image

If you have any further suggestions I'd love to hear them.

What’s so special about bone broths? When making broth the water molecules tug apart the connective tissue in skin, ligaments, cartilage and even bone releasing a special family of joint-building molecules called glycosaminoglycans (part of the collagen family of biomolecules). The 3 most famous members of this family are glucosamine, chondriotin sulfate and hyaluronic acid. These are often found in nutritional supplements but these processed supplements are not a patch on gelatinous stocks which house the entire extended family of glycosaminoglycans.

Glucosamine is somehow able to resist normal digestive processes and pass through the intestinal wall intact. Once it gets into your bloodstream it targets cartilage.  It stimulates the growth of new healthy collagen and helps repair damaged joints. Collagen is not just in our joints but in bone, skin, arteries, hair and just about everything in between! This means bone broth is a kind of youth serum capable of rejuvenating your body no matter what your age. It is especially important for athletes and anyone with osteo-skeletal issues. Recently a beautician friend asked me if I had botox. Ha! She looked a bit puzzled when I told her that a long time ago I replaced expensive face creams and body lotions with $5 bags of bones from my butcher and watched my skin glow!

Raw chocolate mousse recipe

Process the following ingredients in a food processor and mix well:

2 ripe avocados
200g cream (eg Barambah) or cream cheese
4 egg yolks 1 cup (10 tablespoons; 82g) 
raw cocoa powder (eg Loving Earth)
¾ cup maple syrup
40g (3 tablespoons) coconut oil (I like Nui’s or Aclara Health)
1 tablespoon vanilla bean powder

Store in fridge.