Easy egg substitutions: A 'How To' guide.

By Amy Crawford

We've really taken the food intolerance friendly theme and run with it over here at THI. And rightfully so. 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. They certainly popped up on mine (read about my food intolerance test here). So from here on out our recipes have had our delicate tummies in mind, we even dedicated our most recent eBook to being largely intolerance friendly (not just eggs, dairy and gluten too). The eBook A Nourishing Morning is where you will find the recipe for the Meal in a Mouthful Loaf pictured above. Can you even believe it is egg free?! Look at how well it holds together!

So for the vegans, the intolerant, or those who have a backyard chook 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:

Best in:

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


And in the instance that you've not yet been properly introduced to A Nourishing Morning, this whole foods eBook consists of 75 recipes dedicated to setting you up for the most energised and nourished day possible. Brimming with intolerance friendly recipes it covers all morning bases. Whether you're caught in 'The Weekday Rush' out the door, relaxing 'With a Newspaper' or taking five to 'Pop the Kettle on' and have a ‘Slip or a Slurp' from your favourite cup, this eBook has it sorted. Your pantry will be forever well stocked too!

A Nourishing Morning is yours at the click of a button and $19.95. There's also the option to buy both our eBooks in a bundle for a discounted price. Head over to the My Books section of our site to find out more. 

Here's another happy snap from within the pages of the book. Our healthy steak sandwich. Served on Turmeric, Goats Curd & Onion Seeded Bread, ANOTHER amazing bread recipe! What do ya know, you can make this egg free too. :)

Category:

Published:

October 17 2014

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