Thrive: Egg Substitutes

Succeed and Soar‘s Thrive! shares insights that can improve life’s quality. This post presents egg alternatives.

Beyond scrambled, sunny side up and deviled, eggs also bind [hold ingredients together] and provide lift or lighten foods, like meringues and soufflés. With eggs become so expensive, cartons in grocery store, even farms are being robbed. For one egg, The Kitchen Whisperer lists these alternatives:

• 3 TABLEspoons of peanut butter
• 1 TABLEspoon  of ground flax whisked with 3 TABLEspoons of water
• Half a ripe banana
• A quarter cup of applesauce

NOTE:  To distinguish from teaspoons, this spelling is used for TABLEspoon .

Egg Yolk can be replaced by mixing 1 TABLEspoon of ground flax [or chia seeds] with 1 TABLEspoon of water.  Or, heat 1 TABLEspoon of vegetable gelatin in 2 TABLEspoons of water.

For leavening, The Kitchen Whisperer suggests blending 1-1/2 TABLEspoon vegetable oil with 1-1/2 TABLEspoon water and teaspoon of baking POWDER [not baking soda]. Egg whites can be replaced with silken tofu.  Read more 

Tofu is curdled soy milk pressed into blocks. It contains all essential amino acids. Tofu is low in saturated fat and cholesterol [heart healthy] and contains isoflavone that could relieve menopause symptoms and lower some cancer risks. Tofu concerns include its ability to mimic estrogen and genetically modified soy versions.

Substitutes for tofu can include raw cashews, raw almonds, hazelnuts, oats and pumpkin seeds soaked overnight in water then blended until soft. Also beans like chickpeas, kidney beans, pinto beans and black beans can be cooked, mashed and serve as binding agents [as well as for fritters and patties].

Research Resources:

• 6 Best Substitutes for Tofu  
• Is Tofu a Healthy Alternative to Meat?  
• What Can You Substitute for Eggs when Cooking or Baking? 
• What is Tofu?  

Recipes:

• Tofu Scrambled Egg Recipes: 
• 16 Tofu Recipes for Beginners, includes:
  • Chipotle Tofu Tacos
  • Slow-Cooker Tofu Lo Mein
  • Buttermilk Fried Tofu with Smoky Collard Greens

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