Korean Sauna Eggs

If you’ve ever watched a Korean drama, you may be familiar with these eggs, often enjoyed in Korean saunas. Korean Sauna eggs are light brown on the inside and have a deep, tasty roasted nut-like flavor. These eggs are the typical ones you find at your grocery store, but it’s the specific cooking process that makes them unique in color and taste! You can enjoy these eggs as a tasty snack or add it as a side dish to your next hearty meal.

Originally, these eggs were cooked over the steam produced by the sauna. I’m assuming a lot of you don’t have a sauna readily available (or at least one that you can cooks eggs in). If you do, let us know and we’ll be over ASAP!

Fun fact: These eggs are also known as Huevos Haminados due its origin in Medieval Spain and are popular in Jewish communities in the Middle East and Mediterranean. They are often served during Passover Seders (a ritual ceremony). Historically, these eggs were known as “7 hour eggs.”

Making the Korean Sauna Eggs was a near effortless process with our Instant Pot pressure cooker (IP). The eggs sit on a metal egg rack over the salt water mixture and are cooked for 2 hours. Instead of the white albumen (protein-rich) part of the egg, we get a well-tanned, rich, and tasty hardboiled egg. The yolk color remains more or less the same, but the texture is more creamy and rich in our opinion. And just like that your regular hardboiled eggs have undergone a total transformation. They could have their own television series: “Extreme Makeover: Korean Sauna Egg Edition!”

Fun fact: Did you know that the albumen (egg white) of eggs contains very little fat and cholesterol and a lot of protein. This makes egg whites a great option to get that extra protein in your diet.

We highly recommend making these Korean Sauna Eggs and we can promise that you’ve never tasted an egg like this before. We gave one of our Korean friends an egg to try and his review – “BOMB!” He’s normally not a man of few words, so he must have enjoyed (side note: I have never seen a whole egg disappear that quickly.) Another foodie friend said, “KOREAN SAUNA EGG SO GOOT!”

It seems like this recipe is a hit and a crowd pleaser for sure! Let us know if you try it and how you would describe the taste!

Nutritional Breakdown (per egg):

Calories: 70, Carbs: 0g, Fats: 5g, Proteins: 6g

Ingredients:

7-14 eggs at room temperature
2 tsp salt
2 cups of cold water

Steps:

1) Wash eggs thoroughly
2) Mix salt and water together and pour into inner pot of IP
3) Place eggs in egg rack
4) Flip valve to SEAL
5) Set IP to HIGH PRESSURE for 2 hours
6) Quick release the valve to VENT
7) Place eggs in cold/ice water
7) Peel and enjoy!

Disclaimer: We are not nutritionists. All of our information is based on experience, working with personal trainers, research and background knowledge from our education in the health field. Make sure to work with a nutritionist when deciding what foods and nutrients are best for your goals and overall health.

Oatmeal: Making Gains with Grains

Oatmeal has been a staple of our diet as long as we can remember. I know many of you are thinking how boring and bland oatmeal typically is, but there are actually a lot of ways to enjoy it. We will be experimenting with some oatmeal-based recipes and we will keep you guys updated!

We like to think of oatmeal as a blank canvas that you can use you to really stretch your creativity and preferences when it comes to healthy eating. Our favorite thing about oatmeal is that it’s easy to make, packed with nutrients and keeps you full.

Oats are a great source of soluble fiber – leading to slower digestion and suppressing your appetite (keeping you fuller, longer)! After eating oatmeal, I don’t have the “post-breakfast hangryness” and it gives me the energy to get through the day until my next meal.

The beta-glucan fibers in oats have been shown to lower cholesterol which in turn can reduce your risk of heart disease (the leading cause of death worldwide). Oats have a relatively low glycemic index and promising results have also been shown to lower and stabilize blood sugar levels. Many people diagnosed with diabetes have been making oats a mainstay of their diet, but it’s best to work with a nutritionist to see what will work best for you.

One of the most important benefits of oats is the amount of protein contained. As most of you know, protein is vital building block of muscles, bones, blood, cartilage and skin. Proteins also helps your body repair muscle tissue and act as enzymes to aid in digestion.

When looking at the macronutrients, you will find that oats contain a relatively large portion of carbohydrates. But don’t let carbs be your enemy. Remember that they are necessary to fuel every cell in your body from your brain, heart, muscles, etc. This is not the same as fake processed “bad carbs” that don’t have the same nutrients that oats do.

Fun fact: Oats are rich in biotin, a vitamin important for healthy hair, nails and skin.

We added PEScience Protein 4 Oats Apple Cinnamon, liquid egg whites, almond milk, diced apples, blueberries, cinnamon and honey to our oatmeal. We use the PEScience Protein 4 Oats because it adds additional protein, made specifically for oatmeal, mixes easily and most importantly – tastes great! We have a variety of PEScience products (pre-workout, proteins, BCAAs, etc.) that we’ll talk about in a future blog. Adding liquid egg whites is another great way for some extra protein. Using almond milk in place of regular milk is a great alternative because it is lower in calories, free of saturated fat and lactose free (a win for those of you who are lactose intolerant)! We threw in some apples and blueberries because of the added nutrients along with giving our meal a crunch and variation in texture. The honey gives the oatmeal that touch of sweetness. We use organic raw honey, but any type will do.

Ingredients:
1 serving (1/4 cup) of PEScience Protein 4 Oats Apple Cinnamon
1/2 cup of oats
1/4 cup of Kirkland Signature Egg Whites
Kirkland unsweetened vanilla almond milk
Diced apples
Blueberries
Cinnamon
Honey

Nutritional Breakdown:
Calories: 470 Carbs: 73g Fats: 7g Proteins: 32g

Steps:
1) Heat water
2) Pour oats in a bowl
3) Pour hot water just enough to cover the oats
4) Let sit for a few minutes until oats cook
5) In the meantime, dice up apples and sprinkle cinnamon on them
6) Stir Protein 4 Oats into cooked oatmeal (Note: Only add the protein to cooked oatmeal, do not add protein before cooking the oats)
7) Add almond milk in small amounts to the desired texture
8) Add apples and blueberries
9) Drizzle with honey
10) Enjoy!

If you’ve given up on oatmeal, give it a try again and make sure to mix it up and try different varieties. The combinations really are limitless. Let us know what you like to add to your oatmeal, so we can try it too!

Disclaimer: We are not nutritionists. All of our information is based on experience, working with personal trainers, research and background knowledge from our education in the health field. Make sure to work with a nutritionist when deciding what foods and nutrients are best for your goals and overall health.