As a fitness and nutrition expert, much of my effort is put towards creating healthy meals for my family. Selecting wholesome foods that are not processed or genetically modified is important to us. Ask anyone that knows us, and they’ll tell you my family enjoys food, including our little guy.
When it comes to enjoying a snack, or allowing our 1½ year old son some pancakes for breakfast, we prefer to make it from scratch. This allows us to know exactly what ingredients are going in to the food we eat, and it provides an opportunity for us to experiment with different varieties and have fun with cooking. One ingredient found in manyrecipes is Eggs.
Eggs are among the most nutritious foods on Earth. They are loaded with vitamins, minerals, high quality proteins, good fats and they contain small amounts of almost every vitamin and mineral required by the human body. They sound like the perfect food, and they are, however what if you have an allergy to egg?
Whether you are restricting eggs because of an allergy, sensitivity, or are Vegan, there are plenty of healthy substitutes for eggs when baking or cooking. Here are a few of my favourite ingredients that work perfectly to replace eggs in your recipes. Try a few options out until you find one that you enjoy. Then try another.
1. Ground Flax Seeds
Ground flax, also known as flax meal, is a great replacement to eggs in your recipes. With its nutty flavour, flax will provide additional fibre and healthy fats to your dish.
The basic ratio is 1 tablespoon of ground flax seeds and 3 tablespoons of water to replace 1 egg. Add flaxseed meal and water to a dish and stir. Let rest for 5 minutes to thicken.
2. Mashed Banana
A common replacement for eggs in baked goods, is mashed bananas. They’re so often used since they offer a natural binding texture to recipes.
Use 1/4 mashed banana in place of 1 egg.
3. Canned Pumpkin
A delicious egg substitute is the wonderful superfood, pumpkin. The taste does not work for all dishes, but it makes a delicious alternative for baked goods.
Use 2 tablespoons pureed pumpkin in place of 1 egg in your recipe.
4. Chia Seeds
Chia seeds or chia flour (ground chia seeds) are one of the best ingredients to use. They replace eggs perfectly, and they provide Omeg-3 essential fatty acids (something your body can not make on its own) and adds fibre to your meal. Use chia flour to replace flour and eggs, and chia seeds to replace eggs alone. For example, if you’re looking to replace 1/3 cup flour and 1 egg in a recipe, use 1/3 cup chia flour (also known as milled chia or chia bran) instead, and 1/3 cup water or non-dairy milk. Because the chia is ground here, it offers many binding properties; it takes care of the flour and egg all in one.
Use one tablespoon of chia seeds combined with 3 tablespoons of liquid, to replace 1 egg alone. Because the whole seeds aren’t quite as binding as the flour form, they will replace eggs beautifully, but not both flour and eggs.
5. Apple Butter
Applesauce is often used to replace eggs in baking recipes, but since apple butter is a little bit thicker, it makes a much better substitute. Go with plain apple butters, instead of those that include excess sugar. Using apple butter will provide a sweet taste to your recipe negating the need for added sugar or sweetener.
Use 2 tablespoons apple butter per 1 egg called for in your recipe.
6. Pureed Dates or Raisins
Using dates or raisings as an egg replacement takes a bit more work then some of the other options, but boy is it worth the delicious sweet taste! Fill a mason type glass jar with pitted dates or raisings. Fill the jar with water, right to the top. Leave it to soak overnight or at least 12 hours. After they have soaked, transfer the entire content of the jar, including the water, to a Vitamix or your food processor. Depending on what dish you are creating, you can add a tsp of pure vanilla extract and a pinch of sea salt at this point. Process your dates or raisings on high speed for about 5-8 minutes, or until smooth and creamy in consistency.
Use ¼ cup pureed dates or raisins for 1 egg
Here are some other healthy alternatives for eggs when baking or cooking:
Nut Butter- 2 tbsp + 1 egg
Psyllium Husk Powder- 1 tbsp + 1 tablespoon of water = 1 egg
Non-dairy yogurt- 2 Tablespoons = 1 egg
Pureed Carrots, Butternut Squash, or Prunes- 1/4 cup = 1 egg
Pureed silken tofu- 1/4 cup = 1 egg
1 tbsp vinegar + 1 tsp baking soda (alluminum free)
Keep in mind with some of these replacements they can have different effects on the final outcome. Give a few of these a try and enjoy the delicious results!
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