So I had an operation on my mouth last week, and am struggling with solid food or anything hot (and saying anything with the letter 'S'). Instead of giving in, and eating ice cream and jelly (like a 'normal' person) I have had to find ways of eating enough to maintain my energy levels for training, whilst making sure I'm getting enough protein to recover after each session. This recipe packs a serious protein punch, with 35.9g per serving... impressive right?!
I had leftover egg whites from making garlic mayonnaise, and since I hate wasting ingredients I decided to make meringues. That's where the challenge comes in... meringues are basically egg whites and sugar. How was I going to make meringue without truck loads of sugar?
Simply replacing the sugar with honey wasn't going to work, since honey is heavier than whipped egg whites and so would leave you with flat, heavy pancakes instead of cloud-like, marshmallowy meringues. Let the experimentation begin....
- 3 large egg whites
- 2 tbsp raw organic honey
- 2 tbsp unsweetened apple sauce (simply stew peeled & chopped apple in microwave until soft and mash until smooth)
- 2 tbsp water
- 2 tbsp raw cocoa powder, sieved
- 1 tsp organic vanilla extract
- 1/2 tsp cream of tartar
- pinch of salt
In a bain marie (heat resistant bowl set over gently simmering water), heat honey, water and apple sauce until you have a thin syrup. This should take around 8 minutes. Stir regularly to avoid the honey burning. Remove from the heat and beat in sieved cocoa and vanilla.
Whisk together egg whites, cream of tartar and salt until you have firm peaks.
Slowly add syrup mixture, while whisking egg whites constantly.
Once you have combined the syrup and the egg whites, place mixture on parchment lined baking sheet and bake for 30 minutes at 140d.
Once you have a firm, baked meringue turn off the oven and allow to cool in the oven. (This keeps the meringue crispy on the outside, but tender and marshmallowy on the inside)
I did say I've been conscious of getting enough protein over the past while, and seriously... this really hit the spot, and tasted great! You can of course substitute the fillings to your own taste...
- 4 tbsp Greek yoghurt (I love Fage 0% Greek yoghurt which is available in Donnybrook Fair)
- 1 scoop vanilla whey protein (25g)
- 1 tsp Meridian almond butter (most good health food stores will stock this)
- small handful of frozen raspberries, crumbled into small pieces
- 1 small kiwi or chopped nuts
Whisk together first four ingredients until combined. The frozen raspberries will start to melt, giving a gorgeous colour to the yoghurt, as well as adding some moisture so the filling won't be too thick.
Fill your meringue with the yoghurt, and top with chopped fruit or nuts depending on your preference.
If you're looking for a dessert that is simple to make, and is full of protein,has healthy fats from the almond butter/chopped nuts and isn't full of refined sugar, then you really need to try this!
The meringue won't have the same crispy exterior as a standard meringue, it'll be more chewy in texture, but that's okay cos it tastes pretty damn good.