… 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…
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
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!