4 WAYS YOU CAN GROW YOUR CREATIVITY USING EGG REPLACEMENT ALTERNATIVES
Consuming eggs on a daily basis adds an excessive amount of cholesterol to your diet. Cholesterol is a fatty, waxy substance that builds up on arterial walls when you have too much in your blood. As it builds up in your arteries, it makes them hard and stiff and causes blood clots to form. These harmful effects of cholesterol boost your risk of heart attack and heart disease. Keep your daily cholesterol intake to less than 300 milligrams or less than 200 milligrams if you already have high blood cholesterol, says Dr. Thomas Behrenbeck, a Mayo Clinic cardiologist. Including meat, seafood and dairy foods into your meals pack even more cholesterol into your daily diet. Whole eggs are high in calories, fat, and cholesterol.
As a healthier alternative, swap eggs with egg replacers to reduce calories, fat and cholesterol.
How to Use Egg Alternatives
Here are some top picks for replacing eggs in recipes.
- Scrambled egg option: In place of each large egg, cube 3 ounces firm tofu. Sauté while slightly smashing the tofu when preparing to achieve the look of scrambled eggs. Add a pinch of turmeric for an egg-like yellow color. Sprinkle with nutritional yeast for a pop of flavor. If you’re craving that egg-y flavor, add a pinch of black salt.
- Boiled egg option: To mimic the protein and texture of hard-boiled eggs in salads and sandwiches, dice extra-firm tofu (According to BBC Good Food) and use as you would be chopped hard-boiled eggs. Ready-to-eat baked tofu and white beans are other great options.
- Binding in baking: When chia seeds are stirred into water, juice or other liquid, the mixture becomes a recipe-ready gel, which acts as a binder and holds all ingredients together in a baked item. Try this standard version as a large egg equivalent: Mix 1 tablespoon chia seeds with 3 tablespoons water; let stand for 20 minutes. Prefer flax-seed? Use a mixture of 1 tablespoon ground flax-seed and 3 tablespoons water, and let rest for at least 15 minutes before adding to the recipe. Prefer nuts? Try 3 tablespoons of any nut butter in place of a large egg.
- Leavening in baking: When you need a baked good to rise, make chia or flaxseed gel as indicated above, then add a ½ teaspoon baking powder to the batter. Multiply based on a number of eggs in the original recipe. Powdered egg replacers also are very popular and easy to use — simply follow the manufacturer’s instructions and mix the powder with water.
- Moistness and richness in baking: Whether your recipe is sweet or savory, these egg alternatives are versatile in baking and provide a winning combination of moistness and richness: mashed banana, applesauce, pureed avocado, garbanzo beans or silken tofu. Use ¼ cup of any of these plant-based ingredients to replace one large egg.
The list of egg alternatives in cooking and baking is nearly limitless. When foregoing eggs, experiment with various fruits and vegetables that you have on hand, such as prune puree, apple butter, pumpkin puree and mashed potatoes or sweet potatoes — which are especially ideal for providing moistness while boosting plant-based nutrients. If leavening is needed, also add ½ teaspoon baking powder for each egg being replaced.
BENEFITS OF NOT EATING EGGS
Reason #1: Cholesterol free
Eggs are the single largest source of cholesterol in the diet. And although it’s true that dietary cholesterol doesn’t have much of an effect on blood cholesterol levels (only about a 10% increase), that’s not the reason why we should be avoiding dietary cholesterol. The problem is the pro-inflammatory and oxidative effects dietary cholesterol has been shown to have on your LDL. This, in turn, can damage the endothelium (the lining inside our arteries) and increase cardiovascular effects.
Reason #2: Salmonella poisoning
Salmonella is the leading cause of food-borne illness related death in the United States. More than 100,000 Americans are poisoned by salmonella-tainted eggs per year. So whatever you do, make sure you stay away from conventional eggs at all costs. Even if you don’t die from salmonella, the symptoms even from just getting sick are quite unpleasant. That being said, the risk lies mainly with conventional eggs.
Reason #3: Consuming an egg a day may shorten your life
The Harvard Physicians Health study, which followed 20,000 doctors for over twenty years found that those doctors consuming at least one egg a day had a significantly higher all-cause mortality risk, which essentially suggests that consuming even just one egg a day is significantly associated with a shorter lifespan. Not great news for those who like their omelets in the morning.
Just switch to vegan diet.