Egg White Bites

7 Apr


I’m big on quiches – they are delicious but all too often full of extra kilojoules and saturated fat from tons of cheese and pastry. I stumbled across this concept of “egg white bites” while trolling on Pintrest (something I do all too often).

These bites are dead easy to make, pack a punch of protein and sneak some vegetable goodness in them. They make for a great mid-meal snack as you’re running out the door.


Egg White Bites

Makes 12


  • 1/2 chopped onion
  • 1/2 large capsicum (diced)
  • 4 cups of fresh spinach (torn in pieces)
  • Egg whites
  • Pepper
  • Cayenne pepper
  • Basil
  • Oregano
  • 3 T shredded parmesan cheese






1) Preheat the oven to 175C.

2) Spray a muffin tin with olive oil.

3) Place chopped vegies, herb, spices and cheese into muffin holes.

4) Fill each hole with egg whites.

5) Bake in the oven for 25 -28 mins (until firmly set).

6) Enjoy hot or cold either as they are or with salsa or sweet chilli sauce.




Per serve
Energy (kJ) 170
               (Cal) 41
Fat (g) 0.6
Carbohydrate (g) 1.4
Protein (g) 7.9
Potassium (mg) 63
Sodium (mg) 135



These bites were delicious and lasted for about 3 days in the fridge. They do sweat a little bit the longer you leave them but they were devoured quickly in my household. Hope you enjoy!



My Best Bircher Muesli

7 Feb

For me, breakfast is the most important meal of the day…  And for most of my athlete clients with morning trainings it’s paramount. This bircher muesli is fantastic for both athletes and everyday warriors alike. It’s lower in fat, thanks to using low-fat greek yoghurt instead of cream, and has nuts and oats for long, lasting energy.


I absolutely love this recipe – it’s dead simple to make, packed with good nutrition and tastes delicious.  I usually make a whole container of it and eat it over the week. It travels well too, so if early morning trainings or workouts are on your schedule, it makes for a perfect recovery meal or snack.


Sally’s Bircher Muesli

Makes 6 cups


  • 2 cups rolled oats
  • 2 apples – grated
  • 2 cups low-fat greek yoghurt (eg Chobani)
  • 2 cups cloudy apple juice
  • ½ cup dried cranberries
  • ½ cup chopped dry roasted almonds (optional)
  • 1 tsp cinnamon



Combine all ingredients in a resealable container. Refrigerate overnight and enjoy over the next week.



You can easily tweak this recipe to your taste. You could use whatever juice you’d like – tropical, apple mango or pear. I like the tartness that cranberries add but any other dried fruit, like sultanas or blueberries, could work just as well. I find that roasted almonds give a really lovely crunch to the muesli. You could also add a pinch of nutmeg, clove and ginger to turn it into Chai Bircher Muesli.




Per 1 cup

Per 1 ½ cups

Energy (kJ)

1410 kJ

2114 kJ


337 Cal

505 Cal


14 g

21 g


45 g

67 g


10 g

15 g

Sat. Fat

1 g

1.4 g


48 mg

72 mg

**Note below: It is suggested that athletes wanting to recover following training should eat 0.8g of carbohydrate/kg of body mass and 0.2-0.4g of protein/kg of body mass within the 30 mins post-exercise.

See this Sports Dietitians Australia fact sheet for more info on recovery nutrition.

Culinary adventures with Coconut Flour: An experiment with a wheat-free alternative.

12 Nov

Coconut products have received a lot attention both in the media and with health experts as of late. The oil especially has been a topic of hot debate regarding its fatty acid composition and its potential health benefits (An interesting take on it here by Bill Shrapnel). Coconut flour is also starting to gain some traction in the gluten-free, grain-free baking scene.  As a keen baker, I decided that I would experiment with this non-traditional ingredient and see how it turned out.

A little bit of nutrition:

Made from dried, defatted coconut flesh that has been ground into a fine powder, this low-carb flour is slightly sweet and very aromatic. As you would expect it is pretty high in fat (4g per ¼ cup) with almost all of it being saturated; not exactly a selling point. Coconut flour is exceptionally high in fibre (10g per ¼ cup) and as such recipes using it require a LOT of moisture so the end product doesn’t turn out dry and crumbly. Its high fibre content also means that you end up needing far less flour than traditional wheat flour recipes (read less total carbohydrate in your baked creation).

Recipes made solely on coconut flour, like the one I trialled, usually call for 3 to 4, sometimes up to 6 eggs! This is in addition to oil, milk, cream cheese, sour cream and other moist ingredients (like mashed banana). If your brain works any way like the way mine does, all the added ingredients, many of which are higher in energy density and fat, start to act against the “low carb” selling point of coconut flour based baked goods.

Nutrition Information per ¼ cup

Energy:                       500kJ (120cal)

Carbohydrate:           16g

Protein:                      4g

Fat:                              4g

Saturated Fat:            4g

Fibre:                          10g

Iron:                            4% RDI

The experiment: Raspberry Coconut Flour Muffins

After umming and ahhing over which recipe I should make, I finally settled on this one by Primally Inspired. Of course, I couldn’t help myself and tweaked a few steps here and there …




Makes: 12 muffins


  • 4 eggs
  • 1 medium mashed banana
  • scant ¼ cup of coconut oil
  • ¼ cup milk
  • ¼ honey
  • 1 tablespoon vanilla essence
  • ½ cup coconut flour
  • 1 teaspoon baking powder
  • ¼ teaspoon sea salt
  • 1 cup frozen raspberries
  • 1/8 cup of shredded coconut plus extra for sprinkling on top


1)   Preheat oven to 175 degrees Celsius.

2)   Mash banana in a mixing bowl, then combine with eggs, oil, milk, honey and vanilla until well combined.

3)   Mix in coconut flour, coconut, baking powder and salt. Stir until well combined.

4)   Gently fold in raspberries.

5)   Fill a papered muffin tray about ¾ of the way to the top. Sprinkle shredded coconut on top.

6)   Bake for 20 minutes or until golden on top and cooked through.

7)   Devour


The Verdict:

The muffins turned out, as expected, deliciously coconutty and the raspberries added a nice pop of tartness. They were super moist, which was great for the first day but started to sweat when left in a container on the counter. After finding a new home in the freezer, they were still great when thawed or reheated in the microwave.

I loved the flavour that the coconut flour gave but the muffins lacked that great textured bite that glutenous flours provide. In future, I might combine it with wholewheat or an all-purpose gluten-free flour to enhance the texture.


Deakin Nutrition

Nutrition and Dietetics at Deakin University


Food and nutrition for health, sport and busy lives

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