Monday, June 10th, 2013...6:27 pm

Healthy Vegan Egg Substitutions

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I realize that many people starting a plant-based diet do not know how to avoid eggs, without eliminating food with eggs in them completely. Baking was a challenge for me for a long time when I first switched to using no animal products. I used egg whites in pancakes and cookies for a long time because I did not know what else to do and I thought that egg whites were probably not that bad. I was thinking in terms of fat and cholesterol. Well for some reason I did not think about eating the animal protein, which is 4 grams.  Since I don’t want any animal protein in my body, I totally eliminated eggs from my diet. However, I have found some GREAT substitutes that are cheap and VERY easy to use in place of eggs. So for folks that still use the whole egg, let me share a few reasons why you may want to choose otherwise. Besides the animal protein in your body, which is so harmful and you can read in detail about that here. Eggs also have an enormous amount of cholesterol, a whooping 211 mg for one large egg. And 5 grams of animal fat with 6 grams of animal protein. If you need some perspective on that, the McDonald’s Big Mac, has 79 mg of cholesterol! Less than half of one egg. Yes, you get less cholesterol from eating two Big Macs than from one single egg. Yuck! So, lets get on with the substitutions.

The first substitution that I found years ago, was something in a box called Egg Replacer. It is mostly potato starch and tapioca flour. The great thing about this is that you can find it in most grocery stores and it is easy to use. You just mix 1 1/2 tsp. of this powder with 2 tbsp. of water. This replaces one large egg and it works great especially for baking. This box will sit on your shelf and last forever.

The next substitution I found was flax seed meal mixed with water. One tbsp. of flax seed meal mixed with three tbsp. of water equal one large egg. So easy. If you don’t have flax seed meal, just put one tbsp. flax seed in your blender and puree. Flax seed and flax seed meal are sold in most health food stores. Flax seed is so great for your health as you will see in a minute.

The last substitution that I use is chia seed and water. This is also called chia gel. One tbsp. of chia seed mixed with 1/4 c. water is equal to one egg. A lot has been written about the nutrition of chia seeds over the last few years. Both flax seeds and chia seeds are loaded with Omega 3’s and soluble fiber, plus they have cancer fighting agents in them called lignans. You can read about that here.

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These are especially great for baking, but don’t forget that tofu is amazing for replacing eggs in recipes like scrambled tofu, and omelets, which I will post about in the next few days.

So remember that eggs are very harmful to your body and now you don’t have to wonder what to use instead to make a healthier recipe.


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