The incredible edible egg; so versatile. Omelettes, French toast, quiches, cakes–they will take you from breakfast to dessert and everything in between. What are you to do, however, when just one small scoop of that creamy egg salad is not enough to satisfy?
Condiments have always posed a bit of a challenge for me; I can’t live with ’em, can’t live without ’em. I love to dip my vegetables or drench my salads in dressing; I love to drown my noodles in sauce, and I love to spread a nice thick layer of icing on my cake. The trouble is, those luxuries can add unnecessary calories to the involved food items incredibly quickly, especially when using potentially high-fat condiments such as mayonnaise. A tasteless, dry salad can be avoided, however, with a few simple modifications.
Before we get to the recipes, I would like to share some useful tips and essential items used for my cooking methods. The old saying goes, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” I prefer, however, to eat every meal like a king (or queen in my case). I must mention that I am not a nutritionist; I like to eat a lot, I like to benefit from what I put into my body, and this is what works for me.
The goal of high-volume eating is to be able to get the most volume, or amount of food for the least amount of calories, allowing one to feel satisfied without overeating. While this approach is often used for weight loss to prevent dieters from feeling deprived, I personally use it to eat large portions while maintaining my weight.
In order to get the highest volume of food per calorie, the trick is to choose foods that are low in calorie density. Fiber and water content are two factors that greatly affect calorie density. For example, think of how much more space ten fresh grapes occupy compared to ten raisins. It has also been speculated that dietary fiber is not completely digested, therefore contributing few calories to the diet while adding plenty of volume.
To achieve my collection of low calorie-dense recipes, I focus on ingredients that are high in fiber and protein, while being low in fat and sugar. Additionally, I seek out foods that will provide health benefits whenever possible. In the absence of fat and sugar, however, attaining optimal taste and texture requires some creativity. Continue reading