In many of my recipes I have simply substituted egg for a packaged egg-replacer powder, but there are plenty of other options. The quantities below are approximately equal to 1 egg.
For baking:
- 1/4 cup soft tofu (blend it in with any liquid ingredients in recipe). Can also use soft tofu and 'scramble' it with a pinch of garlic, turmeric and mustard as an alternative to scrambled egg.
- 1/2 small banana (mashed0
- 1 tbsp cornflour mixed with tbsp water into a small paste
- 1/4 cup apple purēe (unsweetened)
- 2 tbsp breadcrumbs (very finely crushed)
- 2 tbsp wholemeal flour
- 2-3 tbsp tomato paste
- 2-3 tbsp crushed, cooked red lentils
- 3 tbsp aquafaba (see notes below)
- 1 tbsp chia seed + 1/3 cup water (combine and leave for approx 15 mins for the seeds to absorb the water)
- 1 tbsp ground flax + 3 tbsp water (mix together until mixture is thick and creamy)
This cool substance is the liquid from a can of chickpeas or from cooking legumes at home. If you're using the liquid from canned beans, choose an unsalted variety. The liquid is very similar to the consistency of raw egg whites and can be used in recipes as a substitute. I've even successfully used it to make pavlova and meringues!
Milk
Soy Milk - Slightly sweet taste. Good source of protein and fortified with calcium.
Almond Milk - Available is sweetened or unsweetened options (I prefer unsweetened and use this in all my cooking). Subtle, nutty taste which compliments a lot of recipes and other foods.
Rice Milk - Quite think and watery consistency. Good protein source. Contains more sugar than other alternatives.
Oat Milk - Creamier than other alternatives and slightly sweet. Not suitable for gluten free/coeliac diets.
Coconut Milk - Higher in fat than other alternatives and contains no calcium, but great option for particular recipes such as bread (see my fresh bread recipe), curries etc.
Meat
Firm Tofu - can slice and fry and use as an alternative to 'bacon' or a sandwich filling; cubed in curries etc. Available from all supermarkets
Fry's, Linda McCartney, Bean Supreme, The Soy Works, The Meat Alternative Company, Sunfed Chicken and various imported products from Asian food supply chains (such as Davis Trading in Wellington). Note - many of these products contains soy and gluten.
