Keto Means
Keto Means
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But there are plenty of egg alternatives. Applesauce. Applesauce is a purée made from cooked apples. ... Mashed banana. Mashed banana is another popular replacement for eggs. ... Ground flaxseed or chia seed. ... Commercial egg replacer. ... Silken tofu. ... Vinegar and baking soda. ... Yogurt or buttermilk. ... Arrowroot powder. More items... •
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Read More »Eggs are incredibly healthy and versatile, making them a popular food for many. They’re especially common in baking, where nearly every recipe calls for them. But for various reasons, some people avoid eggs. Fortunately, there are plenty of replacements you can use instead. This article explores the various ingredients that can be used as egg alternatives. Reasons why you might need to replace eggs There are various reasons why you may need to find a substitute for eggs in your diet. Allergies and dietary preferences are two of the most common. Egg allergy Eggs are the second most common food allergy in the United States ( 1 ). One study indicated that 50% of children will outgrow the allergy by the time they are 3 years old, with 66% outgrowing it by the age of 5 ( 2 ). Other studies suggest it may take until age 16 to outgrow an egg allergy ( 3 ). While most children who are allergic to eggs become tolerant over time, some individuals remain allergic their entire lives. And others may not realize they’re allergic until they’re well into adulthood. Vegan diet Some individuals follow a vegan diet and choose not to eat meat, dairy, eggs, or any other animal products. Vegans avoid consuming animal products for various reasons, including health purposes, environmental concerns, and/or ethical reasons regarding animal rights. Summary Some people may need to avoid eggs due to egg allergies, while others avoid them for personal health, environmental, or ethical reasons. Why are eggs used in baking? Eggs serve several purposes in baking. They contribute to the structure, color, flavor, and consistency of baked goods in the following ways ( 4 ): Binding. Eggs help combine ingredients and hold them together. This gives food its structure and prevents it from falling apart. Eggs help combine ingredients and hold them together. This gives food its structure and prevents it from falling apart. Leavening. Eggs trap pockets of air in foods, causing them to expand during heating. This helps foods puff up or rise, giving baked goods like soufflés, angel food cake, and meringues their volume and light, airy texture. Eggs trap pockets of air in foods, causing them to expand during heating. This helps foods puff up or rise, giving baked goods like soufflés, angel food cake, and meringues their volume and light, airy texture. Moisture. The liquid from eggs is absorbed into the other ingredients in a recipe, which helps add moisture to the finished product. The liquid from eggs is absorbed into the other ingredients in a recipe, which helps add moisture to the finished product. Flavor and appearance. Eggs help carry the flavors of other ingredients and brown when exposed to heat. They help improve the taste of baked goods and contribute to their golden-brown appearance. Summary Eggs serve several purposes in baking. Without them, baked goods might be dry, flat, or flavorless. But there are plenty of egg alternatives. 1. Applesauce Applesauce is a purée made from cooked apples. It’s often sweetened or flavored with other spices like nutmeg and cinnamon. Using 1/4 cup (about 65 grams) of applesauce can replace an egg in most recipes. It’s best to use unsweetened applesauce. If you’re using a sweetened variety, you should reduce the amount of sugar or sweetener in the recipe itself. Summary Unsweetened applesauce is a great substitute for eggs in most recipes. You can use 1/4 cup (about 65 grams) to replace 1 egg. 2. Mashed banana Mashed banana is another popular replacement for eggs. The only downside to baking with bananas is that your finished product may have a mild banana flavor. Other puréed fruits like pumpkin and avocado work too and may not affect the flavor as much. Whichever fruit you choose to use, you can replace each egg with 1/4 cup (65 grams) of purée. Baked goods made with puréed fruits may not brown as deeply, but they will be very dense and moist. This substitution works best in cakes, muffins, brownies, and quick breads. Summary You can use mashed banana or other fruits like pumpkin and avocado to replace eggs. Use 1/4 cup (65 grams) of fruit pureé for each egg you want to replace. 3. Ground flaxseed or chia seed Flaxseed and chia seed are both tiny seeds that are highly nutritious. They’re high in omega-3 fatty acids, fiber, and other unique plant compounds ( 5 , 6 , 7 , 8 ). You can grind the seeds yourself at home or buy ready-made seed meal from the store. To replace one egg, whisk together 1 tablespoon (7 grams) of ground chia or flaxseed with 3 tablespoons (45 grams) of water until fully absorbed and thickened. Doing so may cause baked goods to become heavy and dense. Also, it may result in a nuttier flavor, so it works best in products like pancakes, waffles, muffins, breads, and cookies. Summary Ground flaxseeds and chia seed make great egg substitutes. Mixing 1 tablespoon (7 grams) of either with 3 tablespoons (45 grams) of water can replace 1 egg.
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Read More »4. Commercial egg replacer There are a variety of commercial egg replacers on the market. These are typically made from potato starch, tapioca starch, and leavening agents. Egg replacers are suitable for all baked goods and should not affect the flavor of the finished product. Some commercially available brands include Bob’s Red Mill, Ener-G, and Orgran. You can find them at many supermarkets and online. Each brand comes with its own instructions, but typically you combine 1.5 teaspoons (10 grams) of powder with 2–3 tablespoons (30–45 grams) of warm water to replace 1 egg. Summary A variety of commercial egg replacers are available. Combine 1.5 teaspoons (10 grams) of powder with 2–3 tablespoons (30–40 grams) of water to replace each egg. 5. Silken tofu Tofu is condensed soy milk that has been processed and pressed into solid blocks. The texture of tofu varies based on its water content. The more water that’s pressed out, the firmer the tofu gets. Silken tofu has a high water content, which means it has a softer consistency. To replace 1 egg, substitute 1/4 cup (about 60 grams) of puréed, silken tofu. Silken tofu is relatively flavorless, but it can make baked goods dense and heavy, so it’s best used in brownies, cookies, quick breads, and cakes. Summary Silken tofu is a great substitute for eggs, but may lead to a heavier, denser product. To replace 1 egg, use 1/4 cup (about 60 grams) of puréed tofu. 6. Vinegar and baking soda Mixing 1 teaspoon (7 grams) of baking soda with 1 tablespoon (15 grams) of vinegar can replace 1 egg in most recipes. When mixed together, vinegar and baking soda start a chemical reaction that produces carbon dioxide and water, which makes baked goods light and airy. This substitution works best for cakes, cupcakes, and quick breads. Summary Mixing 1 teaspoon (7 grams) of baking soda with 1 tablespoon (15 grams) of vinegar can replace 1 egg in most recipes. This combination works especially well in baked goods that are meant to be light and airy. 7. Yogurt or buttermilk Both yogurt and buttermilk are good substitutes for eggs. It’s best to use plain yogurt, as flavored and sweetened varieties may alter the flavor of your recipe. You can use 1/4 cup (60 grams) of yogurt or buttermilk for each egg that needs to be replaced. This substitution works best for muffins, cakes, and cupcakes. Summary You can use 1/4 cup (60 grams) of plain yogurt or buttermilk to replace 1 egg. These substitutions work especially well in muffins and cakes. 8. Arrowroot powder Arrowroot is a South American tuber plant that is high in starch. The starch is extracted from the roots of the plant and sold as a powder, starch, or flour. It resembles corn starch and is used in cooking, baking, and a variety of personal and household products. You can find it at many health food stores and online. A mixture of 2 tablespoons (about 18 grams) of arrowroot powder and 3 tablespoons (45 grams) of water can be used to replace 1 egg. Summary Arrowroot powder is a great replacement for eggs. Mix 2 tablespoons (about 18 grams) of it with 3 tablespoons (45 grams) of water to replace 1 egg. 9. Aquafaba Aquafaba is the term for the leftover liquid from cooking beans or legumes. It’s the same liquid that’s found in canned chickpeas or beans. The liquid has a very similar consistency to that of raw egg whites, making it an excellent substitution for many recipes. You can use 3 tablespoons (45 grams) of aquafaba to replace 1 egg. Aquafaba works especially well in recipes that call for just egg whites, such as meringues, marshmallows, macaroons, or nougat. Summary Aquafaba is the liquid found in canned beans. You can use 3 tablespoons (45 grams) of it as a substitute for one whole egg or 1 egg white. 10. Nut butter Nut butters like peanut, cashew, or almond butter can also be used to substitute eggs in most recipes. To replace one egg, use 3 tablespoons (60 grams) of nut butter. This may affect the flavor of your finished product, and it’s best used in brownies, pancakes, and cookies. You should also make sure to use creamy nut butters, rather than chunky varieties so that everything mixes properly. Summary You can use 3 tablespoons (60 grams) of peanut, cashew, or almond butter for each egg you want to replace. However, it may result in a nuttier flavor.
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Read More »11. Carbonated water Carbonated water can add moisture to a recipe, but it also acts as a great leavening agent. The carbonation traps air bubbles, which help make the finished product light and fluffy. You can replace each egg with 1/4 cup (60 grams) of carbonated water. This substitution works great for cakes, cupcakes, and quick breads. Summary Carbonated water makes a great egg replacement in products that are meant to be light and fluffy. Use 1/4 cup (60 grams) of it to replace each egg. 12. Agar-agar or gelatin Gelatin is a gelling agent that makes a great substitute for eggs. However, it’s an animal protein that is typically derived from the collagen of pigs and cows. If you avoid animal products, agar-agar is a vegan alternative obtained from a type of seaweed or algae. Both can be found as unflavored powders in most supermarkets and health food stores or online. To replace 1 egg, dissolve 1 tablespoon (about 9 grams) of unflavored gelatin in 1 tablespoon (15 grams) of cold water. Then, mix in 2 tablespoons (30 grams) of boiling water until frothy. Alternatively, you can use 1 tablespoon (9 grams) of agar-agar powder mixed with 1 tablespoon (15 grams) of water to replace 1 egg. Neither of these replacements should affect the flavor of your finished product, but they may create a slightly stiffer texture. Summary Mixing 1 tablespoon (9 grams) of gelatin with 3 tablespoons (45 grams) of water can replace 1 egg. You can also mix 1 tablespoon (9 grams) of agar-agar with 1 tablespoon (15 grams) of water. 13. Soy lecithin Soy lecithin is a byproduct of soybean oil and has binding properties similar to that of eggs. It’s frequently added to commercially prepared foods because of its ability to mix and hold ingredients together. But obviously, this is one to skip if you have a soy allergy. It’s also sold in powder form in most health food stores and online. Adding 1 tablespoon (14 grams) of soy lecithin powder to your recipe can replace 1 egg. Summary 1 tablespoon (14 grams) of soy lecithin can be used to replace one whole egg or one egg yolk in most recipes. What if a recipe calls for egg whites or yolks? The ingredients shared in this article are great substitutes for whole eggs, but some recipes call for just egg whites or egg yolks. Here are the best replacements for each: Egg whites: Aquafaba is the best option. Use 3 tablespoons (45 grams) for each egg white you want to replace. Aquafaba is the best option. Use 3 tablespoons (45 grams) for each egg white you want to replace. Egg yolks: Soy lecithin is a great substitute. You can replace each large egg yolk with 1 tablespoon (14 grams). Summary Aquafaba is a great substitute for egg whites, whereas the best substitute for egg yolks is soy lecithin.
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