Health on a Plate


As disease in animals increases, the use of milk and eggs will become more and more unsafe. An effort should be made to supply their place with other things that are healthful and inexpensive. The people everywhere should be taught how to cook without milk and eggs so far as possible, and yet have their food wholesome and palatable.”
—The Ministry of Healing, 320, 321, 1905
Egg yolks are extremely high in cholesterol (one yolk contains about 200-212 mg. cholesterol).19
A high cholesterol intake has been linked to an increased risk of heart disease (especially, oxidized cholesterol found in dried pudding, muffin, pancake, and other such mixes) and cancers of the lung, larynx, and ovary. Eggs are also high in saturated fat, which has been linked with an increased risk for heart disease.
Common cause of allergic reactions, and can contribute to asthma in sensitive individuals.
• 6X incidence of colon cancer among heavy consumers of eggs.21
• A study linked both colon and ovarian cancer, and death from prostate cancer to egg consumption. A different study from Yale University found that for each additional 100 mg of egg cholesterol intake average/day, women gained an additional 42% increased risk of ovarian cancer.
• Eggs are very high in an amino acid called methionine—which is very high in Sulphur. This amino acid
• converts to homocysteine (which has been implicated in heart disease) and also causes loss of calcium from the bones in response to the acid state created by the sulfur-rich methionine.

Eggs are used in most baked recipes, because they provide structure, stability within the batter, texture and strength.
Luckily they are egg replacers that will work the same way in almost any baked recipe.

The truth is that eggs are not necessary to make delicious dishes — not even ones where eggs are the main ingredient. Eggs can be easily replaced for any of your cooking or baking needs.

There are commercial egg replacers you can buy, but it’s easier and less expensive to make your own. Here you will get some easy and convenient ideas for substituting eggs in cooking and baking:
Once you understand why recipes contain eggs, it’s easy to find suitable replacements for them, most of which are healthier and safer. With the proper egg substitution, your recipes will come out perfectly, whether you are cooking or baking.

    When flaxseeds are ground into a meal and mixed with water, it thickens and become gel-like, similar to a raw egg.
    Chia seeds is also the same, this one even if it is not grinded, it can still become thick when mixed with water and become egglike.
    These seeds bind like eggs in most baked goods, making them a great choice for vegans, they are rich in fiber and protein.
    1 tbsp of flaxseeds meals mixed with 3 tbsp of water equals to 1 egg, same as chia seeds.

This one I am sure you already have it in your kitchen.
1 ripe banana can be substituted for 1 egg in any chewy baked good like bread, cookies, brownies, muffins, cakes). I actually use banana on my homemade bread every week as a sweetener and binder. It makes my bread a little sweet and gives it a nice structure makes it more healthy.

1 tablespoon of applesauce is also equal to an egg in most baked goods.
When baking with applesauce and banana, it takes some few more minutes in oven than when you are baking with real egg. Note that this things wont bind exactly like egg but it typically does well and on top of that think of the health benefits you get from it.

This protein-packed flour can be also used to substitute eggs.
It is used to make vegan omelets, with its yellow color, is it also used as a binder.
It also used to thicken the sauces.
Mix 3 tablespoons of chickpea flour with three tablespoons of water for each egg. Continue to mix until creamy and thick.

Tofu is an excellent substitution for making scrambles, omelets, frittatas, quiches, or “egg” salad. Adding ground turmeric will give it that familiar yellow color and Himalayan black salt will add the sulfuric smell and taste of eggs. (for soy-free option use chickpea flour)
Silken tofu is a great binder, and all you need is one-quarter cup of it for each egg.

Nut butters such as peanut, almond and cashew nut butter are also another excellent egg substitute, they have a very strong flavor.
This egg substitute is mostly used in cookies, brownies, pancakes, I also use in my homemade bread, and waffles.
Use 3 table spoons of creamy nut butter to replace each egg.

Here are some more ideas many people who have realize the danger of eggs are using to substitute eggs for the binders in recipes such as veggie burgers, or meatless loaf, meatless balls etc…
Mashed potatoes, tomato paste, rolled oats, bread crumbs, cornmeal flour, or arrowroot. Each of these items thicken and gel with other ingredients to create a binding effect.

Check out my vegan omelet recipes. Made without eggs.

3 Responses

  1. An intriguing discussion is worth comment. I do think that you ought
    to write more on this topic, it may not be a taboo subject but usually people don’t speak about such
    topics. To the next! All the best!!

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Dorcas Luboya

Vegan foodie

Hi I’m Dorcas Luboya, I am a qualified health educator.

And thank you for stopping by. Here you will find a collection of healthy and delicious plant-based recipes.

To me cooking is a ministry on its own. Ministering to people is not only preaching, I minister to people through the healthful cooking work.

Dorcas Luboya

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