Late Night Snack

Night Time Souffle
Ingredients:
6 medium egg whites (200g)
30g of chocolate casein protein powder. (I use Optimum Nutrition)
50g unsweetened apple sauce
6g of UDO's/Flax Seed Oil
1/2 tablespoon cinnamon
1 teaspoon of Stevia/Xylitol or sweetner
1/4 teaspoon of nutmeg (optional)
1/4 teaspoon of allspice (optional)
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Nutritional Values:
Calories: 250
Protein: 40
Carbohydrate: 8
of which Sugars: 3
Fat: 7
of which Saturates: 1
Method
1. Whisk all the egg whites in a large mixing bowl.
2. Add the chocolate casein powder and mix well with a fork or whisk.
3. Add the applesauce along with the spices and sweetener (optional)
4. Place mixture in a microwaveable-safe bowl (uncovered) and microwave for two minutes
5. After two minutes, remove and add the UDO's/Flax Seed Oil. Mix in well with a fork
6. Microwave for a further 30-60 seconds depending on microwave power.
7. Allow to cool before enjoying
When, how much and why:
This is a perfect meal for night time as it provides a slow release of amino acids from the casein protein, further slowed by the healthy fats from the oil. Many protein manufacturers now offer casein powder and even night time 'desserts', although these are often little more than a thick shake, and if you're anything like me, I prefer to eat my meal if I have the chance rather than drink it. My Nighttime Souffle actually feels like your eating a meal, and tastes much better than many of these night time proteins on the market. At least that's what I think! I usually eat this at least 30 minutes before going to sleep, as it's light enough that it won't sit in my stomach, plus give me around seven hours of muscle protection while I sleep. You can also make this at any time of the day, especially if you're going to be unable to eat again for several hours as the casein protein will provide you with a slow release of amino acids. Alternatively, you can use whey protein and make this as a high-protein meal for any time of the day. I've sometimes made this for breakfast instead of my protein pancakes or just a regular shake, or cook it and allow it to cool in the fridge, taking it with me when I'm on the road.
Try using different flavors such as vanilla or cookies and cream. You can also exchange the apple sauce for things like almond butter, although if you do this, reduce the amount of oil you add so as to keep the fat content from rising.