Tips for substituting eggs in your recipes by Kelly Parker
As more and more people become aware of the quality, or lack of quality, in the foods that are sold at every grocery store, they are becoming more conscious about what they put into their bodies. After all, you are what you eat, and nutrition plays a large role in your overall state of health. With many reports stating that meat and dairy products can be detrimental to human health, more people from all over the world are taking steps to reduce the amount of animal product that they consume in their daily lives.
If you are one of these people, or if you want to go completely vegan and eliminate all animal products from your life, there are, thankfully, a multitude of products out there today that will mimic dairy and meat options. This makes it easy to completely transition or at least reduce the amount of meat and dairy products you eat. The list below, however, focuses primarily upon the many substitutes for eggs in a variety of your favourite recipes.
Ener-G Egg Replacer
One of the most popular products available for replacing eggs in just about any recipe is Ener-G Egg Replacer. This powder is gluten-free and primarily consists of potato starch and tapioca flour, among other plant-based ingredients. It is used for baking, and its packaging contains a convenient chart that easily tells you how much of the powder to use in order to replace the number of eggs required in a recipe. All you need to do is blend the powder with the appropriate amount of water to get the right consistency, much like egg whites when they are beaten, so that any baked recipe can come out deliciously and healthier than if you’d used eggs.
Tofu is one of the most versatile plant-based alternatives to meat and eggs. Just be sure to purchase organic tofu so that you can rest assured that the soybeans used to make the tofu were not genetically modified.
Tofu can be crumbled and prepared as “scrambled eggs.” Season it as you would your eggs, with salt and pepper, and add a bit of turmeric powder to the tofu to give it a yellow colour and to boost its incredible health properties. You can go even further and use tofu for an “egg salad.” And there are recipes for custards and quiches that can use tofu in place of eggs as well.
Bananas and Applesauce
Believe it or not, bananas and applesauce are also often used to replace eggs in a variety of recipes, especially baked goods. Use ¼ cup of applesauce or one whole banana per egg in a recipe. But be sure that the flavours of these foods will be compatible with the flavours of the other ingredients in your recipe. In other words, only use these ingredients when appropriate, as they may alter the taste of your food.
Some Quick References
Use the quick and easy reference guide below for egg substitutions whenever you need it:
• 1 egg = ¼ cup of pureed prunes
• 1 egg = 2 tbsp of water + 1 tbsp of oil + 2 tsp of baking powder
• 1 egg = ¼ cup of mashed potatoes
• 1 egg = 2 tbsp of potato starch
• 1 egg = ¼ cup of canned pumpkin or squash
Some Quick Tips
While there are many options when it comes to replacing eggs with healthier plant-based alternatives in everything from breakfast meals to decadent desserts, there are certain things you should keep in mind in order to make your time in the kitchen easier.
First, consider what the egg’s purpose is (leavening, binding, etc.) to help you determine the optimal substitute. Second, when it comes to baked goods, look for recipes that require fewer eggs in order to have the best results. And, finally, if you’re using fruit purees as egg substitutes but you want a light texture in your finished product, add an additional ½ tsp of baking powder.
By eliminating or reducing the amount of animal products you consume, you’ll be doing something good for your health, as well as for all those farm animals and the environment. Just be sure you consume a diet that is rich in vital nutrients, so avoid processed junk foods and stick with as many whole ingredients as possible. Shop for organic options whenever possible and support small farmers and organisations.
What you should find is that you’re more energised and healthier than before, especially if you combine a good diet with a healthy lifestyle.