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.
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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.