written/translated by: Christian W.
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the vegetarian starter kit
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 to 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
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
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
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
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