Healthy Habits Bingo

Egg-cellent Substitutes for Eggs

#eatinghabits #healthyeating #healthyrecipe #kidshealthyeatinghabits #kidsnutrition #plantbased #plantbasedeating #plantforward #recipe Feb 22, 2023

Eggs are truly unique: in recipes, they serve critical functions like binding ingredients together. Beyond recipes, many families rely on eggs as an essential menu item. 

So, what to do if you don’t have eggs and you need them for a recipe? And what options do you have when a family member can’t or doesn’t want to eat eggs? 

 Depending on whether it’s for a recipe or for eating, here are FIVE egg alternatives:

1.Flax "egg": Ground flax seed is nutritious and super cheap: a win-win. To replace one egg, mix 1 Tbsp ground flax seed/flax meal with 2-3 Tbsp of water; let sit for a few minutes until it gels together, then add to recipe. This is a good kid-friendly task- have kids mix the water and flax, then watch as it “gels”.

 2.Pureed fruit such as applesauce or canned pumpkin can work as an egg substitute in some baked goods or in foods like pancakes.

 3.Aquafaba is the liquid from canned chickpeas. Yes, something you'd normally pour down the drain can be used in some recipes as an egg replacement!  Here's how.

4.Tofu scramble: Nutritionally, this is the one substitute that provides protein. How to make it: Mash firm tofu with a fork (another great kid-friendly kitchen task), then add seasonings, including turmeric for yellow color. Heat in a stovetop skillet. Find detailed recipe here.

 5.Egg Alternative Products: You'll find various options at grocery stores; so far, our favorite is the JUST Egg brand



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