Cooking Without Eggs
 Many
people choose not to use eggs in their diet. About 70 percent of
the calories in eggs are from fat, and a big portion of that fat
is saturated. They are also loaded with cholesterol—about
213 milligrams for an average-sized egg. Because egg shells are
fragile and porous and conditions on egg farms are crowded, eggs
are the perfect host for salmonella—the bacteria that is the
leading cause of food poisoning in this country.
Eggs are often used in baked products because of their binding
and leavening properties. But smart cooks have found good substitutes
for eggs. Try one of the following the next time you prepare a recipe
that calls for eggs:
- If a recipe calls for just one or two eggs, you can often skip
them. Add a couple of extra tablespoons of water for each egg
eliminated to balance out the moisture content of the product.
- Eggless egg replacers are available in many natural food stores.
These are different from reduced-cholesterol egg products, which
do contain eggs. Egg replacers are egg-free and are usually in
a powdered form. Replace eggs in baking with a mixture of the
powdered egg replacer and water according to package directions.
- Use 1 heaping tablespoon of soy flour or cornstarch plus 2
tablespoons of water to replace each egg in a baked product.
- Use 1 ounce of mashed tofu in place of an egg. Scramble crumbled
tofu with onions and peppers seasoned with cumin and/or curry
to replace eggs in breakfast dishes.
- In muffins and cookies, half of a mashed banana can be used
instead of an egg, although it will change the flavor of the recipe
somewhat.
- For vegetarian loaves and burgers, use any of the following
to bind ingredients together: tomato paste, mashed potato, moistened
bread crumbs, or rolled oats.
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Vegetarian
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