10 vegan and healthy egg alternatives for cooking and baking

One of the foods of animal origin that can be more difficult to replace with a food of plant origin is egg, so that people who decide to change their diet and lead a vegan lifestyle, or who simply want to reduce all types of animal production foods, will appreciate knowing ten alternatives to eggs for cooking and baking. It is no longer simply a matter of stopping eating fried, cooked, grilled eggs, omelettes, etc.

The egg is an ingredient widely used in cooking for its emulsifying, binding, thickening, leavening, humectant, flavoring properties … It is used in sweet and savory cuisine, to make cakes, cookies, muffins, crepes, sauces, fillings, batters and much more. But it is true that chicken production Layers are related, like the production of other farm animals, to greenhouse gases, the increase in zoonotic diseases, the reduction in the availability of natural resources or the loss of biodiversity and deforestation.

One can also speak of animal welfare, although the Spanish poultry industry is committed to raising ‘happy chickens’, there is still much room for improvement. That is why the number of consumers is increasing who, after taking the step of eliminating or reducing the consumption of meat and fish, is considering eliminate or reduce egg consumption and dairy. And there are alternatives that we find interesting to highlight without the need for us to be vegan (because you already know that we are not), because we can reduce the consumption of eggs to ingest it as food, and not as an ingredient, at least on some occasions.

Laying hens

It may come as a surprise that some alternatives to eggs result in a dish that conquers us due to its flavor and other organoleptic qualities, there are tortillas with chickpea flour that are exquisite, and cakes with banana or apple puree that are irresistible, extra crunchy and tasty batters … You have to try, and for this you can take note of the 10 vegan and healthy egg alternatives for cooking and baking what do you propose ProVeg, the international organization for food awareness that works to transform the global food system, replacing animal products with plant and cultivated alternatives, says this:

Apple puree
Applesauce is a fat-free pastry replacement for egg. Use 1/4 of a cup of unsweetened applesauce for each egg. In addition to reducing calories, this vegan substitute adds moisture and flavor to cookies, cakes, muffins, and breads. Applesauce can be found commercially or made at home using fresh apples.

Aquafaba
Aquafaba is the name of the viscous water in which legumes such as chickpeas are cooked. Translated from Latin as ‘bean water’, this vegan substitute can be used in place of egg whites due to the similarity of proteins and starch. To use aquafaba as an egg substitute in vegan recipes such as for meringues, marshmallows, ice cream or mayonnaise, use one tablespoon of aquafaba instead of one egg yolk, two tablespoons of aquafaba instead of one egg white, or three tablespoons of aquafaba instead of a whole egg.
Aquafaba is especially affordable, since it is only the liquid found in canned beans or chickpeas. However, it can also be prepared at home by cooking the beans and filtering the liquid. In fact, homemade aquafaba may be a better option, as canned beans often contain salt and residue from the plastic lining of the can.

Sal negra o kala namak
Black salt, also known as kala namak, is a salt of volcanic origin traditionally used in Asian cuisine. Due to its high sulfur content, black salt has a strong flavor that mimics eggs, which makes it a very popular ingredient in vegan cuisine. Although it should be used in moderation, it is perfect for making tofu scrambled eggs, vegan egg salads, quiches, omelets, and vegan French toast. Black salt can be found in specialized supermarkets and on the internet, but it is beginning to be available in more and more supermarkets.

Parmesan crackers with chickpea flour

Flax or linseed seeds
This nutritious seed is packed with antioxidants and, when ground, can also be used as a vegan substitute for eggs in baking and cooking. Mix one tablespoon of ground flax seeds with three teaspoons of water, stir to mix, and let sit for five minutes to thicken. Ground flax seeds mimic the sticky properties of eggs in vegan breads, cakes, muffins, hamburgers, and meatballs.

Ripe bananas
Ripe bananas work as an egg substitute, as they add moisture and sweetness to recipes made with plant-based products. However, be sure to add more of the leavening agent (such as baking powder) to avoid a heavy result. Ripe bananas are best suited for cakes, pancakes, and brownies. Use half a mashed ripe banana to substitute an egg.

Soft tofu and firm tofu
Tofu is a high protein egg substitute. Soft tofu provides a creamy texture when used as a substitute in cheesecakes, ice cream, sour cream, or puddings, while firm tofu is a good option for egg-free cooking and works best in savory foods such as egg-free quiches, lasagna, etc. vegan egg salads or scrambled eggs for breakfast. You can use 1/4 cup of pureed soft tofu in place of an egg. This can generally be found in supermarkets.

Tapioca starch
Tapioca starch is used as a binder and thickener for sauces, puddings, and condiments. Use one tablespoon of tapioca starch mixed with three teaspoons of water in place of an egg. Tapioca starch can be used to make a smooth and creamy vegan mayo. It is found in the bakery ingredient section of most supermarkets.

How to make chickpea flour with Thermomix

Chickpea flour
Chickpea flour, rich in protein, acts as a binder and leavening agent and is one of the best natural substitutes for eggs for pastries, such as in cakes, cookies and pasta. Due to its texture and flavor similar to eggs, chickpea flour has become a common substitute for tortillas and quiches. Mix three tablespoons of chickpea flour with three tablespoons of water for each egg until you have a consistent and creamy paste. Chickpea flour can be found in most stores that sell natural products and large supermarkets.

Egg substitute powders
You can find different options for egg substitute powders in most supermarkets. They are versatile, vegan, and gluten-free, and typically contain starch or flour and a leavening agent, and are a great substitute for eggs when bulk is important in preparation. These powders do not add unwanted flavor or sweetness and can be used in cookies, muffins, cakes, and as a binding agent in vegan casseroles or vegan meatloaf.

Turmeric
Turmeric is a spice that can be used in egg-free dishes to add that light yellow color. It comes in a powder or small root form and is known for its anti-inflammatory properties. Turmeric is found in supermarkets. A pinch will give light colored foods an egg-like color.

To these ten alternatives, some more can be added, such as the vegetable ‘yogurts’, the jelly, the soda water, the nut or peanut butter… Depending on the effect we need it to contribute to the recipe, one or another vegetable alternative to eggs will be used. If you want to know more details or recipes for any of these egg substitutes, or if you want to contribute your ideas and proposals, we are delighted to read you.

Reference-gastronomiaycia.republica.com

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