Egg-cellent Ways to Replace Eggs in Recipes

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egg replacement

For those who are allergic or sensitive to eggs it can be confusing to figure out how to replace eggs in recipes.  The following list provides good substitutes, both homemade and store-bought, organized by the role of the egg in the recipe (binding, leavening, moisture).

For sweet, baked goods, try one of the following for each egg:

  • 1 banana
  • 1/4 c applesauce
  • 1 T milled flax seed and 3 T water

Tips:
If using fruit, make sure it's compatible with the other flavors in the dessert.  It is quite difficult to replicate airy baked goods, such as angel food cake. Instead, look for a recipe with a similar taste but fewer eggs or one that has been tested by real kitchen pros.

For an egg replacer that binds, add any of the following for each egg:

  • 1 T (heaping) soy powder + 2 T water
  • 1 T soy milk powder + 1 T cornstarch + 2 T water
  • 2 T cornstarch
  • 2 T potato starch
  • 2 T arrowroot powder
  • 2-3 T whole wheat flour
  • 2-3 T tomato paste
  • 2-3 T mashed potatoes
  • 2-3 T mashed sweet potatoes
  • 2-3 T instant potato flakes
  • 1/4 cup tofu puréed with 1 T flour

Tofu tips: While it can be a terrific substitution in "eggy dishes" (quiches or custards), tofu does not fluff up like eggs. Use plain tofu, not seasoned or baked.

For leavening, try this commercial product:

  • Ener-G Egg Replacer (base of potato starch, tapioca flour)
  • If you're baked goods crumble, please consult these tips from Ener-G.

Image Attribution: fotomans/bigstockphoto.com

References

Digestive Enzymes

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digestive enzymes

The digestive system has an intricate relationship with all other systems in the body, including the immune, endocrine, and nervous systems. If your digestive system cannot properly digest food, absorb nutrients, and eliminate waste products from the body, then it becomes very difficult to maintain optimal health. Even if you eat an ideal diet, if you experience a great deal of stress, have an underlying medical condition, or are taking medications that affect digestive processes, you can experience digestive difficulties and have problems absorbing nutrients.

Digestive enzymes are proteins that facilitate specific chemical reactions to break down food (e.g., carbohydrates, fats, and proteins) into smaller, absorbable components. Digestive Enzyme Supplements (DES) are a natural remedy for many conditions that have a root cause in the digestive system, including food sensitivity, allergies, behavioral disorders, and other health conditions that may be related to a nutrient deficiency.

Dr. Bossio may suggest taking a plant-based DES with meals. These are usually derived from pineapple (bromelain) or papaya (papain). Another source of DES is derived from microbes and includes varieties of lipase, amylase, protease, and lactase, which all have unique effects in the digestive process.

The medical premise for a DES is to facilitate thorough digestion of food and to prevent foodstuffs from lingering in the gut where they can generate unfavorable bacteria and yeast (at the expense of healthy gut bacteria). Digestive enzyme supplements may also enhance the nutrition received from the foods you eat, which is good for the whole body. Research shows that taking a DES can promote bowel movement regularity, reduce or eliminate other gastric disturbances such as reflux or gas, and ease the symptoms of food intolerance (e.g., lactose).

Digestive enzymes can be used by adults and children alike, but consult Dr. Bossio for proper dosage. Do not take digestive enzymes without the input of Dr. Bossio if you have active stomach or duodenal ulcers, inflammation of the bowels, bleeding disorders, or are scheduled for surgery.

Image Attribution: Maridav/bigstockphoto.com
References