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How to Go Veg

Replacing Eggs

Good reasons to avoid using eggs your diet include:

  • About 70 percent of the calories in eggs are from fat, and a big portion of that fat is saturated, the kind associated with heart disease, breast cancer, and diabetes.
  • They are also loaded with cholesterol—about 213 milligrams for an average sized egg.
  • Because eggshells are fragile and porous and conditions on egg farms are crowded, eggs are the perfect host to salmonella—the bacteria that is the leading cause of food poisoning in the United States.

Smart cooks have found good substitutes for eggs. Eggs are used for binding, leavening, and adding moisture to baked goods, but they can easily be replaced:

  • If a recipe calls for just one or two eggs, you can often skip them. Add two tablespoons of water for each egg eliminated to balance out the moisture content of the product.
  • Egg replacers are available in many natural food stores. Avoid reduced–cholesterol egg products, such as EggBeaters, which contain egg whites. Instead, choose egg replacers that egg–free and are usually in a powdered form. Replace eggs in baking with a mixture of the powdered egg replacer and water according to package directions.
  • Make your own “egg replacer.” Use 1 heaping tablespoon of soy flour or cornstarch plus 2 tablespoons of water to replace each egg in a baked product. Or add 1 tablespoon ground flax seed to 3 tablespoons hot water to replace each egg.
  • In casseroles or savory baked products, use 1 ounce of mashed tofu in place of an egg.
  • In muffins and cookies, half a mashed banana or 2 tablespoons of applesauce can be used instead of an egg; this may also enhance the flavor of your recipe.
  • For vegetarian loaves and burgers, use any of the following to bind ingredients together: tomato paste, mashed potato, moistened bread crumbs, or rolled oats.