The Wholefood Approach
Alternatives to Eggs
For a long time eggs was considered to be healthy and good for us. Eggs are high in protein so many people eat eggs for their protein intake, and also because eggs are relatively easy to cook with. However these days there is enough scientific evidence to show that eggs are not the health food people once thought, and when comparing it to wholefoods, there is NO comparison when it comes to the nutritional value.
When you think of eggs, you might think of dishes such as scrambled eggs, quiches, omelettes or something you use in baking to bind the ingredients together. The great thing is there are much healthier alternatives to all of these and more. Plus they are just as easy to cook!
Tofu is a fantastic substitute for eggs and it’s not the boring food you think it is.
For example you can make a delicious scrambled tofu for breakfast using firm tofu. Not only does tofu have loads of nutrients, but it also has as much protein as eggs, and zero the cholesterol. Check out the recipe below to see exactly how to make this simple, delicious dish.
Quiches are also easy to make using silken tofu, this is a soft tofu variety and has a creamy texture. This type of tofu is also great in Potato Tortillas (Spanish potato pies). There are lots of recipes for different types of quiches that are loaded with vegetables, so you not only get all the nutrients from the vegetables, but also the tofu. Some examples include Potato and Leek, Spinach and Artichoke, or Mushroom and Sun-dried Tomato.
Omelettes are very easy to make and like quiches can be packed with vegetables, but most importantly it is possible to make delicious omelettes without any eggs. Chickpea flour (also known as Besan Flour) make fantastic omelettes. They are simple to make and come with a huge range of nutrients, including being high in protein. Have a look at the recipe below to see how to make these delicious egg-less omelettes.
Another use of eggs in cooking is in baking to bind ingredients together. This is simple to achieve using wholefood ingredients such as flax seeds (known as a flax egg when mixed with water), fruit sauce such as apple sauce, dairy-free yoghurt or even mashed banana. See the recipe below to make a delicious, nutritious banana bread without eggs!
Tip – if you want to achieve the eggy flavour in savoury dishes such as scrambled tofu and omelettes, you can add Black Salt (which is in fact pink in colour), this can usually be bought at Indian Grocers and is also known as Kala Namak.
Excellent egg-less recipes!
Recipe #1 – Quick and Easy!
Scrambled Tofu – check out the recipe on the video. A few things to add to enhance the flavour are Black Salt (if you have it) and a tablespoon of tamari/soy for a salty flavour.
Recipe #2 – A Little Time and Skill!
Chickpea Omelette – loaded with veggies!
Check out the recipe for the Chickpea Omelette pictured above on the Thrive For Life page here.
Recipe #3 – Put your Chefs Hat on!
Banana bread recipe by @emilypamino –
Ingredients that you will need:
– 5 mashed bananas (the more ripe the bananas, the sweeter the recipe will be)
– 2 cups wholemeal flour
– 1/4 cup non-dairy milk
– 1 teaspoon apple cider vinegar
– 3/4 teaspoon baking soda
– 1/2 cup dates
– 1/2 cup frozen raspberries
– 2 tablespoons of non-dairy butter
– Optional – dark choc chips
1. Pre-heat oven to 180 degrees C
2. Mix together flour, baking soda, vinegar, non-dairy milk and melted non-dairy butter.
3. In a saucepan add the dates and a splash of water, cook through until dates are soft and have become a thick liquid, then add this to the mix.
4. Lastly add mashed banana and stir through.
5. Put half in a bread dish (8×4) and sprinkle through frozen raspberries and dark choc chips if using, add the remaining batter and top with some more raspberries and choc chips.
6. Put in the oven for around 45mins-1 hour or until toothpick comes out clean.