Almond milk with egg white
Makes 3 servings
This new lower-fat version uses less sugar while egg white and milk are added to create a rich and creamy texture without compromising the taste. To further increase heart-healthy benefits of this traditional dessert, sprinkle ground flaxseed for an extra touch of fibre and omega-3.
- ½ cup (125 mL) raw, whole plain almonds
- 1 cup (250 mL) water
- 3 egg whites
- 1 tbsp (15 mL) ground flaxseed
- 2 cups (500 mL) 1% milk
- 4 tbsp (60 mL) sugar
- Soak almonds overnight or at least 4 hours and drain. To peel skin off, quickly blanch drained almonds in boiling water for 10 seconds and let them cool to room temperature before peeling. The skin should come right off.
- Add peeled almonds and water to blender and blend until smooth for about 3 to 4 minutes. Filter almond grit using cheese cloths to ensure a smooth texture.
- Crack whole egg but use egg white only, beat egg white and set aside.
- Add sugar and smooth almond concentrate into a pot and heat over medium high heat. As the almond milk is coming to a boil, add 1% milk and turn off heat.
- Slowly pour in egg white and stir quickly to avoid lumps.
- Stir in 1 tsp (5 mL) of ground flaxseed to each serving.
- Serve immediately.
Nuritional Information per serving
(1 cup / 250 mL)
- Calories: 245
- Protein: 12 g
- Total fat: 10 g
- Saturated fat: 2 g
- Dietary Cholesterol: 7 mg
- Carbohydrate: 29 g
- Sodium: 141 mg
- Postassium: 424 mg
Developed by Sosan Hua, RD. ©The Heart & Stroke Foundation.