Easy Egg Substitutions: A 'How To' Guide
AMY CRAWFORD
In today's day and age we see food intolerances popping up left right and centre. Why do you think this is guys? Are we all being over sensitive, a little too precious perhaps? Or do you think it is something more? Perhaps the result of the methods by which our food is grown, raised, produced? Please do feel free to share your thoughts in the comments below.
In any case there is a distinct difference between a diagnosed food intolerance and a food sensitivity, and eggs are one of those foods that are popping up repeatedly on intolerance tests.
So for the vegans, the intolerant, or those who have a backyard chicken that just isn't pulling her weight, these ingredients will simulate the moisture and volume that eggs provide in baked goods. Take a look around your kitchen for any of the below egg substitute items. Go on, give it a ‘crack’!
1 Egg Equals |
Use |
Notes |
|
1/2 banana, mashed |
Pancakes, cakes, breads |
Very ripe bananas will add sweetness |
|
1/4 cup applesauce or 1/4 cup ripe mashed pears |
Breads, cakes, brownies |
Avoid using more than 1/4 cup total in any recipe |
|
1/4 cup natural or Greek yoghurt |
Brownies, smoothies |
Can cause final product to be heavier |
|
2.5 tablespoons ground flax mixed with 3 tablespoons water, set in fridge for 10 minutes |
Granola bars, smoothies |
Adds earthy, nutty taste and chewy texture |
|
1 tablespoon coconut oil mixed with 2 teaspoons baking powder & 2 teaspoons water |
Gluten free baking |
Adds fat to the recipe, can be tricky to work with |
|
1 tablespoon chia seeds mixed with 3 tablespoons water, set in fridge for 10 minutes |
Smoothies, baked goods |
Binds and thickens |
|
1/4 cup pureed prunes (or any high pectin fruit) |
Breads, cakes, brownies |
Adds sweetness to recipe |
|
1/4 cup pumpkin, mashed (canned works well, choose BPA free cans) |
Breads, brownies |
Can be heavy |
|
1/4 cup potato, cooked and mashed (sweet potato might be yum!) |
Savoury dishes |
Can be heavy |
|
1 tablespoon agar mixed with 1 tablespoon water, whipped and chilled |
Gluten free baking |
Used to replace egg white only |
|
1 tablespoon gelatin dissolved in 1 tablespoon cold water, add 2 tablespoons boiling water, beat vigorously until frothy |
Gluten free baking |
Binds and thickens |
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Meet Amy Crawford; corporate career girl knocked sideways by Chronic Fatigue Syndrome reincarnates as a Holistic Practitioner, writer, blogger, and the proud author of a series of whole foods eBooks, A Nourishing Kitchen and A Nourishing Morning. Reiki Master, Hypnosis Practitioner and Health Coach from the Institute of Integrative Nutrition in New York, this girl is on a mission!