Ingredients

• 250 g liquid egg whites — ready to use from carton
• 200 ml lactose-free low-fat milk — plain, unsweetened
• 80 g plain low-fat greek yogurt — room temperature if possible
• 15 g maple syrup — pure optional
• 4 g fresh ginger — very finely grated or juiced, fibers removed
• 10 g lemon — zest only, very finely grated
• 6 g cornstarch — mixed smooth with a little milk
• 0.5 g salt — fine optional

Instructions

1. In a medium bowl, whisk the liquid egg whites, lactose-free low-fat milk, greek yogurt, maple syrup (if using), lemon zest, ginger, cornstarch, and salt until completely smooth with no lumps.
2. Pour the mixture into a small non-stick saucepan and place over low heat; cook gently, stirring slowly and constantly with a silicone spatula, scraping the bottom and sides to prevent sticking.
3. Continue cooking for 8–12 minutes on low heat until the custard thickens to a yogurt-like consistency and the egg whites are fully set but still soft; avoid boiling to keep it easy on the stomach.
4. Remove from heat, let sit for 2–3 minutes to cool slightly, then divide into two small bowls; taste and add a few extra drops of lemon or a bit more maple syrup if needed.
5. Serve warm, not hot; if very sensitive to bloating, eat slowly in small spoonfuls and stop when comfortably satisfied, saving the rest for later.