Fun Recipe Friday: Cut The Egg Out!

Maybe you are allergic.  Maybe you are vegan.  Maybe you are trying to cut down on fat or increase your consumption of healthy fats.  There are many reasons why you might need to find a good substitute for an egg in recipes.  Never fear!  I am here with some great, healthy, nutrition-rich options for your egg-free recipes, as well as a few helpful hints.

Eggs act as a binder in recipes as well as adding a creaminess what you are cooking.  Here are some ideas on food that I think best re-creates that.

1.  Flax Seed.  This "wonder seed" is beneficial in many ways.  It's rich in omega-3 fatty acids and high in fiber.  Mix 2 tablespoons in 3 tablespoons of water; this equals approximately 1 egg.  This mixes great in pancakes, muffins, cookies, and breads.  

2.  Dried Dates.  I love dates.  They are super sweet, so you kind of get a 2-for-1 deal here:  it can replace eggs and add sweetness to your dish, so you can usually cut back on the sugar you add to the recipe.  I like to use dried dates and whisk them in a food processor.  Mix 10-12 dates with a splash of water until finely chopped.  This amount equals about 1 egg and you can usually cut back on the sugar in a recipe by 1/4-1/2 cup.

3.  Applesauce.  I love adding applesauce to pancakes and muffins.  It makes them a little moister and holds them together well.  1/4 cup equals an egg.

4.  Chia Seed.  Much like flax seed, chia seeds are a great source of fiber and omega fats.  They act as a great binder.  Use 1 tablespoon as a substitute for 1 egg.  I recommend soaking them in a little water first before adding to your favorite recipe.

5.  Yogurt (dairy or dairy-free versions).  Yogurt is a great substitute for eggs!  You still get the protein benefits as well as a calcium boost.  I generally use 1/4 cup in place of 1 egg.  

6.  Pureed Pumpkin or Sweet Potatoes.  These powerhouses from the squash and potato families add a great thickness and texture to baking.  Get creative!  Even a recipe like a quiche can take on a new profile when potatoes are introduced.  

7.  Avocado. I like to call avocado the "miracle fruit".  It truly is.  Packed with healthy fats, as well as anti-inflammatory and cleansing properties, it should be a mainstay of your diet.  What is great about adding this to recipes is that avocado really is quite flavorless; it's what we add to it that brings out it's taste characteristics.  About 1/4 of a mashed avocado is a good sub for 1 egg.

A note on baking soda.  Baking soda is commonly used in recipes with eggs, as there is a reaction that happens between eggs and soda to create a fluffiness to what you are cooking.  If you are using a recipe that calls for eggs and baking soda and you are omitting the eggs, you can omit the baking soda, too.  To ensure your recipe has fluffiness and is light (i.e., in pancakes, muffins, etc.), you may want to add 2 tsp. baking powder and 1 tablespoon organic corn starch (I recommend organic so you are ensured that it is not GMO corn).

Have fun, experiment, and eat healthy!

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