Blueberry & Lemon Protein Loaves … and The Taming of the FEW

Wait for it … this doesn’t look like a protein snack or bar or whatever … does it?  Doesn’t taste like it’s a pre-workout thang either.  It’s kinda dainty and, dare I say it, girly.  Well, don’t let appearances fool you.  Don’t even let the mmmm yumumumumum taste fool you either.  These are a fantastic part of a pre-workout meal or snack.  You can pack ’em up to take on the road with you during a busy day.  Plus, Spring has sprung here and blueberries are a very dainty sunny berry, perfect for a lighter protein snack.  What was that about appearances?  Yeah, like us girls, blueberries are seriously powerful beings.  I have them all year round … fresh, frozen, and now even dried wild blueberries.

A week ago, I had just returned from a week away in Port Douglas.  Remember I said I was being all healthy while on holiday?  I seem to be keeping up the good work.  I’m impressed … hope it lasts!   Yes, I made brownies but in the end I managed to eat only half of one, for posterity.

Dear desserts, it seems I’m just not that into you right now.   (OK, I still love making them).

Let me share with you my favourite part of the day in Port Douglas … watching the sunrise as I walked 12km along Four Mile Beach in the mornings.  Beautiful, isn’t it?   Just wanted to share it with you, as it’s one of my favourite places in the world.  It inspires me to keep up with the healthy habits for spring and summer too.

Back to the food!

Remember I mentioned I’d bought some frozen egg whites before heading off on holiday?  But I didn’t use them, because I totally failed to cut that slippery eel of a frozen block of albumen into portions, and feared risking life and limb when attempting it?

Enter the FEW (aka Frozen Egg Whites) into the arena (aka the kitchen bench).

Enter MY MUM wielding a CLEAVER and a MEAT MALLET.  Ten seconds later we had 4 equal portions and no blood spatter, no medical emergencies.  Crisis averted.  She looked so smug.  I was only a bit afraid.  Italian mothers rock … as funny as they are awesome.  😀

So what’s with the FEW?  I owe that little moniker to Maree, a dear, lovely gal who lives in abject terror of frozen egg whites.  She finds the concept horrifying and teases me rather mercilessly about my commitment to using FEW.  So now that’s what I call them.  This is my first experiment in using them in baking and I’m very pleased with the outcome.   They were brilliant in this recipe, just the same as using fresh egg whites.  They frothed up nicely, although you’d never use them to make meringue.  Pasteurisation appears to break down some of the structure in the egg white that lends volume and stability to a meringue.   But you can still get some aeration going so that baked goods will be light in texture and rise properly.  Hooray.

These blueberry and lemon loaves are just proteintastic.  The texture is open and light, they’re moist, not too sweet, and totally YUMUMUMUMUM.

Fat molecules are conspicuous by their general absence but there is lots of protein, friendly carbs, and truckloads of flavour.  I’ve included the nutritional information below, as usual.  Two loaves gives you 31.8 grams of protein.  Normally, I’d use fresh blueberries but I’m quite liking some dried wild blueberries I bought recently, so I threw those in.  Very intense and of course, the combination of blueberry and lemon just has pound-cakey goodness written all over it … without the pounds 🙂

I’m dedicating this recipe to Maree, for showing me just how funny this FEW obsession has become, and to Anna at Protein Pow(d)er, for inspiring this recipe.  She is the queen of protein powder cookery and I’ve learned mucho about how to use different protein sources from her blog.

These loaves are fantabulous sliced and topped with fresh ricotta and more blueberries.  I also tried them with some homemade chocolate almond spread.  Sensational.  Almond butter, another winner.  On their own, can’t go wrong.  But my favourite is the ricotta and blueberry topping.

Hello breakfast.  WHOAAAAAA.  Too too good.

These loaves won’t cause bloating or discomfort before or during a workout.  Of course, they’re also great post workout.  They do contain some fibre but I didn’t add much in the way of fibre rich ingredients as these make for a great pre-workout or pre-race snack and a high-fibre snack beforehand can cause discomfort for some.  Lab tested by moi 🙂

This recipe is also gluten-free and good for anyone with issues relating to malabsorption of fructose and/or fructans.  If lactose is a problem, you could substitute soy yoghurt or lactose-free yoghurt in this recipe.

Wonder if the guys will like them?  You tell me.  These give you the old energy to move, power to lift.  Of course.

Makes 8 mini loaves (4 serves)

You could make this as one large loaf.  My guess is a 20cm oblong tin would be about right.  Baking time is likely to be around 25 to 30 minutes for a large loaf.  Check it around the 25 minute mark.

250 grams egg whites (fresh OR frozen and thawed)
30 grams coconut sugar
70 grams pea protein powder
30 grams brown rice protein powder
30 grams quinoa flakes (optional)
200 grams non-fat plain yoghurt
grated zest of 1 medium lemon
3 teaspoons baking powder (gluten-free)
150 grams fresh blueberries OR 80 grams organic dried wild blueberries

Preheat the oven to 175℃.  Line 8 mini loaf tins with non stick baking paper.  I used loaf tins measuring 10cm x 5.5cm each.  You only need one sheet of baking paper that will come up two sides and on the base.  This will make removal of the loaves easier than if you simply grease the tins.  Alternatively, use silicon molds, if you have them.

Place the egg whites in a large bowl and whisk or beat until very frothy.  Add the coconut sugar, pea and rice proteins, quinoa flakes, yoghurt, lemon zest, and baking powder.  Beat on low-speed until incorporated and then at medium speed until the batter is smooth and light.

Fold in the blueberries.  Divide the batter among the loaf tins.

Bake for 15 minutes until risen and starting to colour.  Remove from the oven and allow to cool, in the tins, on a wire rack.  Carefully remove from the tins and serve.

I store leftovers in the refrigerator and let them come to room temperature before eating, as they contain no added fats.  You could blitz them in a microwave for 10 seconds.  Click on the pic and check  out that lovely texture … mmmm.

Nutritional Information
I’ve provided nutritional profiles for versions with both fresh and dried blueberries.  I’ve based the dried blueberry information on the ones that I used, Eden Organics Dried Wild Blueberries.



Filed under All Recipe Posts, Breakfast, Fruit, Protein, Protein Bars, Special Diet

15 responses to “Blueberry & Lemon Protein Loaves … and The Taming of the FEW

  1. Pingback: Blueberry Lemon Protein Bars/Loaves - Ausbb - Australian BodyBuilding

  2. Oh jum! I think I can eat more then just one slice…like the whole loave!

  3. Slinking in here 🙂 All good,all very good indeed..except for the #FEW of course a concept which I find abhorrent (ok, ok I might be over eggsagerating a little but since I’ve been dubbed the person with the #FEW phobia I may as well continue to live up to it!). I think you should also make this with REAL untouched by pasteurisation egg whites. Break the cycle! You can do it! 🙂

    • ROFL!!! I promise I will use egg whites left over from making something wicked and fattening with the yolks, OK? In fact, I’m going to throw in some mixed berries on the next one…. nothing to fear with the FEW ;-D xxxx
      hehe eggsagerating … *rolling on floor in hysterics*

  4. They look quite delectable, and good for you? I will have to try these. Thanks for sharing.

  5. These look so tempting! I’m loving that one serving is two loaves 🙂 I have mini pans and I think these would even make a great and filling breakfast!

  6. Pre work out… post work out… I want some! 😀

  7. Yum, yum, yum! I love that you show the nutrition info.

    I don’t have much experience with FEW, but it’s good to know they work!

  8. whitney

    Thanks for listing the nutritional information.

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