If you are worried about your cholesterol intake, or if you just ran out, you might want to choose egg substitutes over eggs in your favorite recipes. Here are some helpful hints on why and how to substitute for egg in a recipe.
Why Choose Egg Substitute?
Eggs are a great source of protein, but are high in fat and cholesterol. One large egg has about 5 grams of fat and roughly 70 percent of the daily recommended intake of cholesterol. Considering that some recipes, especially baked goods, can call for four or more eggs, the fat and cholesterol can really add up. Additionally, since raw eggs can contain salmonella, vegan egg substitutes are great to ensure you do not get sick.
What Is Egg Substitute?
The most conventional egg substitute is of the store-bought variety, Egg Beaters or an equivalent brand. Conventional egg substitutes are usually some form of egg whites, as the yolk contains most of the fat and cholesterol in an egg. For a homemade version of commercial egg substitute, combine 6 egg whites with 1 teaspoon oil, 1/4 cup nonfat powdered milk and 6 drops of yellow food coloring (optional). This mixture creates the equivalent of four eggs. Additionally, two egg whites can be used to replace every one egg.
For an egg substitute without egg whites, use different substitutes depending on the cooking situation. In baking, eggs primarily add moisture. For baking, you can use one banana or about 1/4 cup of applesauce for quick breads and muffins. For one egg, you can also use 1/4 cup tofu, 1 cup soy milk, 2 tablespoons ground flaxseed with water.
If a recipe calls for egg for the purpose of leavening the recipe, try using a combination of one tablespoon of light oil, one tablespoon of water and one tablespoon of baking soda instead of the egg. If a recipe calls for egg for the purpose of a glaze, use an equivalent amount of butter or margarine instead.
No one egg substitute is perfect, and using any egg replacement will alter the taste and texture in some way. But because of the cholesterol and fat content of eggs, egg substitute is always the healthier choice.