They also contain plenty of vitamins and minerals
Eggs are verynutritious and inexpensivefood, an excellent source of protein(6.3g in one egg) and fat (5.3g in one egg).
They also containplenty of vitamins andminerals:
· vitaminA → a fat soluble vitamin, necessary fornight vision and the skin
· vitaminD → a fat soluble vitamin, needed for absorptionof calcium in our bones and teeth
· vitaminE → a fat solublevitamin, an important antioxidant,necessary for healing of the skin
· vitaminB12 → a water soluble vitamin, necessaryto create red blood cells, lack of vit B12 can damage the nervous system
· folicacid → a mineral which protects babies in the womb and prevents from heartattacks
· potassium →a mineral helping our blood pressurenot to spike too much
· iron → a mineral necessary for our blood to carrythe oxygen around the body
Eggs are not so easyto substitute and you will probably need to use more thanone product to fill all the gaps in the nutritional properties. I recommend talking to your nutritionist if you want to exclude eggs from your diet for good.
Healthy egg substitutes:
1. Nuts →nuts provide lots of protein andfats, similarly to eggs, and are very convenient to use in salads and as a separate snack.
2. Fatty fish →salmon, mackerel, anchoviesand sardines are also packedwith proteins and healthyfats (necessary for the brain development). They also contain vit B12 and vit D.
Anchovies are a great addition to pasta dishes. Mackerel and salmon pateés are great choice for a snack withthe slice of good qualitybread.
3. Chia seeds →an excellent healthy fat andprotein provider. A good source of of calcium, iron and Omega-3.
Very easy to prepare as you just need towhisk together 1 tbsp of chiaseeds with water. Greatthickener, can absorb up to10 times of their own weight in 1/3 cap of water, can be used invegan baking recipes. Chiaseeds are high in calories, one tablespooncontains 58 calories.
4. Silkentofu → another great provider of healthy fats and proteins as well ascalcium.
Can be used blended tocreate a version of scrambledeggs or in the vegan baking dishes. An 1/4 of a cup of silken tofu can be usedas a substitute of 1 egg delivering 38 calories.
5. Banana →a great potassium and vit B6 provider.
Although bananas are mostly carbs andthey do not provide much of proteins and fats they can be used in vegan baking recipes due to their consistency. Half of banana canbe used instead of 1 egg and it has ~50 calories.
6. Arrowroot powder →arrowroot is a starchy vegetable thatcontains a decent amount of proteins and potassium. It is a greatsubstitute of corn starch as when mixed with water is a great sauce thickenerand it creates a similar consistency to an egg white. Can be used in veganbaking recipes.
7. Aquafaba →it is the liquid left from cooking legumes. Aquafaba is poor in nutritionproperties, however it has agreat egg substitute forpeople trying to cut theircaloric intake as 3 tablespoonscontain only 8 calories. It has similar consistency to an egg white.
8. Soylecithin → a by-productof soy bean.
Eggs naturally containlecithin, which is used by the body to break bigger fat globules into smaller ones and produce an energy. It is a goodidea to use soy lecithin granules when substituting eggs.
9. Greekyoghurt → packedwith proteins and fats, a great sourceof calcium.
Can be add to baking recipes and successfullybe swapped in muffin, cakeand cupcakes recipes.
10. Flaxseeds → high fat and protein content, plenty of potassium, magnesium,calcium and vit B6. Similarlyto chia seeds, they can be mixed with water to create the right consistency. 1tbsp contains 37 calories.
1. If you have studied the above substitutes by heart thenyou probably found that it is not easy to find a vegan egg replacements thatcan also deliver vitamin A and vitaminB12.
Vitamin A can be foundin sweet potatoes, carrots,squashes, spinach and peppers.
Vitamin B 12 is mostlyfound in meat and animal products (diary) so people following vegan diet mayneed to take a good quality vit B12 supplement.
