The Ultimate Vegan (Egg-Free) Guide

From The Fields- Issue #65

Confused about how to bake vegan? Don’t be! This guide will help you with any recipe when you’re making something vegan or even if you just run out of eggs.

THIS ULTIMATE guide is a great kitchen tool! A lot of vegan products are super processed, hard to digest and it can be challenging when swapping out an ingredient in your recipe. This guide will help you keep things balanced the next time you bake without eggs, while still nutrient contents high without compromising the flavour. Keep this guide close by the next time you get your hands dirty.

 

EGG SUBSTITUTION GUIDE: 1 Egg= SUB

GROUND FLAX: Sweet or savoury, this superfood seed works in almost every recipe. Good source of soluble and insoluble fibre, omega 3s and lignans- which contains plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.

SUB: 1 T Ground Flax + 3 T water

 CHIA SEEDS: Chia has come a long way since it first sprouted out of funny pottery in TV commercials- remember chia pets? Anyway, this plant powered seed health benefits may be talked about too often but they really do make a great egg substitute with a little extra crunch and nutrients.

 SUB: 1 T Chia +1/3 cup Water

AGAR: The jelly-like substance obtained from algae may seem a little odd but it holds up well in a lot of different types of desserts but is best with jellies, puddings, and custard type dishes.

 SUB: 1T Agar + 1 T water

BANANAS: A good source of vitamins and minerals, as well as fiber. This fruit is a great substitute when baking- naturally creamy, rich and sweet. You can also reduce the amount of sugar in the recipe when subbing in with bananas.

 SUB: ½ banana mashed

APPLES: You know that phrase “An apple a day keeps the doctor away.’? Well, they aren’t kidding. The phytonutrients in apples can benefit our cardiovascular health, provide strong antioxidant protection and help regulate our blood sugar levels in every bite.

SUB: ¼ cup Applesauce

PEANUT BUTTER: It may seem a little strange to use a sticky substance like peanut butter but once heated, the natural sugars expand a little which can be helpful when you’re trying to make something a little light and chewy.

SUB: 3 T Peanut Butter