ALLERGY WEEK: Replacing eggs in recipes or Egg substitutes

A number of ingredients in your fridge or cupboard can be substituted for the egg in recipes.

Substitutes need be able to serve the purpose or function the egg serves in the recipe: • Important as binders (holding the other ingredients together) • Important as leavening agents (providing lift, lightness and affecting texture) • Or you may even leave out the egg altogether without much difference to the end product!

Baking egg substitutes

In baking for leavening, or lightness can be tricvker than if the egg is acting as a binder. The amount of egg in the recipe is important. When a recipe needs three or more eggs, then the eggs are vital and the essential ingredient alternative needs to found to deliver a similar lift! If acting as a binder in baking, such as in pancakes and biscuits then try removing the egg with no substitute, especially if only one egg recipe, but replace the lost liquid portion with a tablespoon or two of additional liquid with a suitable milk alternative, fruit juice, or water (or gluggier ingredients like soaked chia seeds or mashed banana or potato) for each egg omitted to restore the recipe to its original moisture content.

The following ingredients can replace one whole egg in a recipe:

1 tablespoon of chia seeds or finely ground flaxseeds whipped with 1/4 cup of water. The flaxseeds gel and bind with the other ingredients.

  • ¼ cup, ripe, mashed banana (plus mild banana flavour which is nice in recipes for muffins, cookies, pancakes, and quick breads

  • 1/4 cup of applesauce, cooked pumpkin, or pureed prunes (remember though, depending on the recipe, they add flavour!!). Add an extra 1/2 teaspoon of baking powder, to compensate or the fruit puree may make the recipe denser.

  • ¼ cup of tofu blended with the liquid ingredients in the recipe.

  • 1 teaspoon commercial egg substitute, such as Orgran No Egg Egg Replacer, mixed with 2 tablespoons of water. This product is a combination of vegetable starches and works wonderfully in virtually any recipe that calls for eggs.

  • Vegan Egg Yolk ‘The Vegg’ Egg Replacer. he Vegg is a versatile egg yolk replacer that can be used (instead of egg yolks) in a wide range of recipes, and you can even use it straight as a liquid yolk for dipping!

  • 1 tablespoon soy flour or bean flour + tablespoon of water(works similarly to vegetarian/vegan egg replacer)

  • 2 tablespoons of cornstarch or white cornflour beaten in 2 tablespoons of water. This, too, works much like vegetarian egg replacer.

  • Mix 1/4 tsp baking soda + 1/2 tsp cream of tarter + 1 1/2 Tablespoon oil +1 1/2 Tablespoon water (mix it will fizz and add to recipe (works well in pancakes and muffins).

Cooking egg substitutes

Eggs are used as ‘glue’ to bind patties, balls, ‘meatloaf’, and casseroles together. Choosing the replacements for eggs in recipes depends on the binding required and combining the appropriately flavour mix. Cooked oatmeal can bind a veggie pattie but may not be the right taste or texture for a casserole for example. Experiment to find the right amount of the right ingredient to serve the purpose. For most recipes using 2 to 3 tablespoons of any of the following ingredients (or a combination) can replace each whole egg. If two eggs are needed, begin with approximately 4 to 6 tablespoons of egg substitute:

  • Tomato paste

  • Arrowroot or Tapioca flour

  • Potato starch

  • Cornstarch/ whitecorn flour

  • Whole-wheat, unbleached, oat, or bean flour

  • Finely crushed breadcrumbs, cracker meal, or matzo meal

  • Quick-cooking rolled oats or cooked oatmeal

  • Mashed potatoes, mashed sweet potatoes

  • 1/4 cup of tofu + 1 tablespoon of flour or 1-1/2 teaspoons vegetarian egg replacer mixed + 2 tablespoons of water.

Replacing eggs in sandwiches/wraps/salads/scrambled egg

Suitable substitutes for eggs that are more visible in foods can be tricky. Tofu looks similar to cooked egg whites and functions in a similar way in recipes.

  • Chopped, firm or extra-firm tofu in place of egg whites in egg salad. Use your favourite egg salad recipe, but substitute tofu for the hard-boiled eggs. Replace regular mayonnaise with soy mayonnaise for a vegan version.

  • Cubes of chopped firm tofu added to a salads. You can also add chopped or minced tofu to a bowl of hot vegetable pasta sauce or into broth type soup.

  • Try scrambled tofu instead of scrambled eggs at breakfast, add some Turmeric to gives the tofu a yellow colour similar to that of scrambled eggs. Add some flavoursome fresh herbs or a sprinkle of tamari, shoyu or powdered vegetable stock for seasoning.Great served with wilted spinach, roast tomatoes, fry up some onions and Mushrooms and heat up some baked beans for a hearty breakfast!

  • Scrambled tofu above can fill pita pocket breads or be used on toast or as a sandwich filling in rolls.|#allergyweek2016


Featured Posts
Archive
Follow Me
  • Grey Facebook Icon
  • Grey Twitter Icon
  • Grey Instagram Icon
  • Grey Pinterest Icon

Recipes & Nutrition

P. O. Box 2643
Cheltenham VIC 3192

penny@healthwatchnutrition.com.au

  • White Facebook Icon
  • White Instagram Icon

© 2023 by Healthwatch Nutrition. Proudly created with Wix.com