Live Longer For Less: Egg Whites with Blueberry and Cinnamon | The Good Dish - video Dailymotion

Dr. Oz

Jumpstart your day with this longevity-boosting breakfast from celebrity chef Sam Talbot! Inexpensive and easy to make, these cinnamon scrambled egg whites will make you want to eat right every morning.

Transcript

00:00 Hi, I'm Chef Sam Talbot.

00:03 Welcome to Live Longer for Less on DrOz.com.

00:06 My challenge here today is to make a breakfast using ingredients that really promote longevity.

00:11 Let's get here, get these ingredients, get back to the kitchen, start cooking.

00:17 So we're making breakfast.

00:18 And when I think of breakfast, I immediately go to eggs.

00:21 The thing is, is that eggs of course promote a ton of longevity.

00:24 They're packed with vitamins, really high in protein.

00:27 If you omit the egg yolk, you're left with just protein and the essential vitamins that

00:31 you need from these eggs.

00:32 All right, so we have our eggs in the basket.

00:34 Now the cool thing about this dish is there's two more ingredients in here that really promote

00:38 longevity.

00:39 Let's go find them.

00:44 So when speaking about longevity, there's one ingredient that I always gravitate towards

00:48 to hands down, and it's blueberries.

00:51 They're packed with antioxidants, as we all know, essential vitamins and minerals.

00:55 The cool thing is they can really help to protect against Alzheimer's disease.

00:58 So I love blueberries.

01:00 I always grab them.

01:01 You should too.

01:03 All right, so cinnamon, whether living with diabetes or not, helps regulate your blood

01:07 sugar, which is really key and plays an essential role if you're trying to lose some weight.

01:12 Let's go total this up.

01:16 I can't wait to see how much breakfast costs.

01:27 Less than $20.

01:28 Let's go back in the kitchen and cook this stuff.

01:31 Want to come?

01:33 It's great to see you here in the kitchen.

01:36 We're about to cook my favorite longevity boosting breakfast, egg whites with blueberry

01:40 and cinnamon.

01:41 So let's get started.

01:43 So first things first, we're going to grab our eggs.

01:46 Bowl for our whites, a bowl for our shells.

01:50 So separating egg whites is really easy.

01:52 All you do, I'm sure you guys have done it before, hit it on the side of the bowl there.

01:58 Kind of cradle the yolk, but just leave a tiny little slip between your fingertips there

02:01 and you'll see that egg white start to come through.

02:03 I just rock it back and forth a few times.

02:06 Make sure all the white goes into the bowl there.

02:08 We're going to do this two more times.

02:13 Now the reason why I love working with egg whites is that they have biotin, great for

02:17 skin health, eye health, awesome source of protein, lean protein, and they're only about

02:23 17 calories per white, which is really killer.

02:28 Dry my hands off here.

02:37 So now in the bowl we just have our egg whites.

02:41 We're going to add our freshly ground cinnamon.

02:43 As a diabetic, I love this stuff.

02:45 Cinnamon has really amazing natural ability to lower blood sugar.

02:49 It helps lowering cholesterol, even helps with weight loss.

02:52 We're going to add our cinnamon right in there.

02:56 Touch of sea salt, kosher salt, whatever your preference is.

02:59 Just a little bit to season.

03:00 A little bit of fresh cracked black pepper.

03:09 Now I add almond milk to mine.

03:11 I use an unflavored, unsweetened, just basic almond milk.

03:15 It's a great alternative if you're trying to watch your dairy intake, if you're lactose

03:18 intolerant, and we're just going to pour that right in there.

03:23 Almonds also packed with a ton of naturally occurring antioxidants.

03:27 It's one of my go-to ingredients for everything.

03:31 The aroma that's already coming off here from the cinnamon, the almond milk, you can tell

03:34 this is just going to be alive.

03:39 Now I have a pan preheated a little bit.

03:41 It's a really great tip to know that you never, no matter what the circumstances, you never

03:45 want to start any cooking process into a cold pan.

03:48 You don't want to cook your egg whites on too high of a heat or too low of a heat.

03:51 If you go too high, they can tend to be brown and rubbery and just no texture, no flavor.

03:55 If you go too low, you won't be able to cook them.

03:57 So you need to cook them right around a medium heat there.

04:02 Touch of olive oil in the pan.

04:05 Now we're just going to pour our eggs right in there.

04:12 See that cinnamon in there?

04:15 Lovely stuff going on.

04:16 Get a nice quick sear on there, letting them form.

04:20 Then the trick is just kind of rocking back and forth.

04:22 You'll see I just take the skillet and I pull the cooked eggs to the back and I let the

04:28 raw egg run to the front.

04:29 I just do that a few times.

04:30 It usually takes about two or three minutes.

04:33 It's just nice and simple, really easy stuff here.

04:37 We're going to turn up the heat just a little bit.

04:44 What I like to do is I just take the bottom of my spatula here and just flatten them out.

04:49 Make sure that everything's cooking evenly.

04:53 You know basically you're done after what you tilt the pan to the front and the back

04:56 and the eggs aren't running anymore.

04:58 That's a pretty clear shot sign that you are now done.

05:02 This whole process is so easy and it's really just a complete breakfast.

05:06 We're just going to put our egg whites right onto our plate.

05:11 The aromas that are coming off this already.

05:14 They make this dish alive.

05:16 Cinnamon just lights up the whole room.

05:19 Oh man.

05:24 Now for the blueberries.

05:26 Blueberries are an awesome source of antioxidants.

05:28 Really healthy for you.

05:30 Really promote longevity.

05:31 We're just going to top these off here.

05:33 Right on top of the egg whites.

05:36 Break a couple up if you want.

05:37 Our blueberries get a little bit warmed up.

05:40 A little sheen from the olive oil and the warm egg whites.

05:43 And then to top it all off I just take a fresh lemon and a zester.

05:49 Right over the top there.

05:50 Add a little vibrance, just some citrus to make it come alive.

05:54 Really come through.

05:57 My favorite part, we get to dine.

06:01 I just love the way these already look.

06:03 The aroma that's coming off, the smell is intense.

06:05 It smells wonderful.

06:06 The only problem is sometimes the blueberries try to run from you.

06:14 I'm telling you this is one of the better breakfasts I've ever had.

06:19 It's so good.

06:20 It's a beautiful thing.

06:21 Egg whites, blueberries and cinnamon.

06:23 I know it seems totally crazy.

06:25 But trust me, they're a surprisingly sweet combination.

06:28 Plus you can feel great knowing that these three super foods can help you lead a longer,

06:33 healthier life.

06:34 And make sure to click the link below to get the full recipe.

06:37 Thanks for joining me and I'll see you next time.

Live Longer For Less: Egg Whites with Blueberry and Cinnamon | The Good Dish

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