Egg FREE made easy: AllerMates guide to eating with an egg allergy.
Last month, we introduced AllerMates’ series on how to be allergen-free by providing our community with a short guide on how to survive meals in light of their kid’s dairy allergy.
And this time around we put the spotlight on (drum roll, please!)… THE EGG ALLERGY.
For those of you who are no stranger to working around the not-so-incredible or edible egg, you know that the obstacles lie in the sweet stuff. The cakes, the brownies, the cookies, the pies… all the things our kids (and us) love.
If you’re new to the food allergy world, have no fear. There are so many great substitutes for eggs, and I’m here to share them with you. Read on!
FRUIT. Our first and favorite substitute because what better way to make something that’s supposed to be bad for you actually good (well, better) for you.
An eggscellent choice is a banana. Simply replace one egg with ¼ cup mashed banana (plan on around a half a banana). Another wonderful selection is apple puree or applesauce, and it’s substitution ratio is the same as banana. Either way you choose, note that your baked goods may contain a hint of the fruit flavor, so go with one you like and you can’t go wrong!
FLAXSEED. A great source of fiber and omega-3, this is another favorite egg substitute for us. We recommend the pre-ground flaxseed, but if you are a go-getter, you can certainly grind it yourself. : ) Then for every egg your recipe calls for, take 1 Tbsp flaxseed and mix it with 2 ½ Tbsp of water. Let it set a few minutes and then mix it into your recipe – voila!
VEGETABLE OIL. Like your banana and applesauce, ¼ is the lucky number, meaning all it takes is ¼ cup vegetable oil to replace one egg. But be very careful not to go over as you risk making your baked good too “oily.”
(A trick for cutting back on the oil used is to employ baking powder. You can reduce the amount of oil you’re using to one tsp when mixing it with two Tbsp water and two tsp baking powder!)
YOGURT. Yes, plain yogurt can make another eggscellent substitute! Simply use ¼ cup yogurt for one egg. Some sites will tell you to also use ½ tsp baking powder to help your baked good rise. So you may do some additional groundwork, as with any recipe or substitute, to find out what’s best for your endeavor. (NOT FOR THOSE WITH A DAIRY ALLERGY)
TOFU. If you have it and if you like it, that is! The reason why it makes a great substitute is because it will easily take on the flavor of whatever it is you’re baking. And like most every other eggless option, you need ¼ cup of silken tofu to do the job. (NOT FOR THOSE WITH A SOY ALLERGY)
Most people with an egg allergy are sensitive to egg whites, and not the yellow yolks. If this is the case for you or your child, you can substitute the egg white by mixing one Tbsp of plain agar powder with 1 Tbsp water. However, my advice is to avoid the egg all together or get the green light from your physician before trying this.
And a final note on substitutions for any food allergy: Always, ALWAYS check your labels before assuming a substitute is safe. Our intent here is to let you know that you DO have options, and that an egg allergy or any food allergy does not mean the end of good meals – only a different way of making them. : )
Have a substitute for baking egg-allergy friendly you want to share with our Community? Please tell us about it in the comments below!
OH, and if you haven’t heard, our egg allergy awareness bracelets are BACK IN STOCK! Get yours here before they’re gone again. : )
Iris
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