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Eggs

Whilst it is possible for the body to develop a sensitivity or intolerance to any food or drink item there are certainly those, which are very common.

Eggs are the produce of chickens and ducks. Most commonly it is chicken eggs, which are sold and used in processed products. Eggs can come in many forms, boiled, poached, fried, scrambled and omelette. They are also used in baking, mayonnaise, custard, mousse, margarine, meringue and ice cream. Eggs can be separated into egg white and egg yolk, sometimes only part of the egg is used. 

With the Vegan diet having grown in popularity over the past few years there are now many egg-free products available in grocery stores. Recipes such as vegan scrambled eggs, using tofu and nutritional yeast, mean favorite egg recipes can still be enjoyed. For baking in particular there are ‘no-egg’ products, which can be used in recipes. 

 

Below are a couple of alternatives to baking without egg:

Banana

  • 1/4 cup of mashed banana (about 1/2 a banana)

This may give a banana flavor to whatever you are cooking.

 Applesauce

  • 1/4 cup of unsweetened applesauce

It can be mixed with 1/2 teaspoon of baking powder

Flaxseeds

  • 1 tbsp. of ground flaxseeds
  • 3 tbsps. of water

Mix until fully absorbed

Vegetable Oil

  • 1/4 cup of vegetable oil

If the recipe uses more than one egg you may want to use another substitute, more vegetable oil may make the recipe too oily or greasy

Water, Oil and Baking Powder

  • 2 tbsps. of water
  • 1 tsp. of oil (like vegetable oil)
  • 2 tsps. of baking powder

Whisk together. This works well in baked goods

Nutrition

Eggs are a nutritious food, they are a good source of protein, contain omega 3 and 6 as well as vitamin A, B2, B6, folic acid, B12, vitamin D, iron, phosphorus, zinc and selenium. How the egg is prepared may positively or negatively affect the nutrient value, for example hard-boiling or poaching an egg is a healthier method of cooking it than frying.

Replacing key nutrients when eliminating eggs

When eliminating items from the diet whether for the short term when implementing an elimination diet or for the long term, it is important to know alternative items that can be introduced into the diet to maintain nutrient balance. Below are the richest sources of each nutrient.

Vitamin A (Retinol)

Liver, beef, lamb, cod liver oil, mackerel, salmon, tuna, paté, cheddar, cream cheese, butter, goat’s cheese

Beta Carotene (Precursor to vitamin A)

Sweet potato, carrots, kale, spinach, collards, Swiss chard, pak choi, butternut squash, pumpkin, cos lettuce, romaine lettuce, mango, dried apricots, prunes, peaches, melon, red peppers, tuna fish, mackerel, butter

B Vitamins

Brewer’s yeast, oats, buckwheat, brown rice, whole wheat, rye, peanuts, mushrooms, soybean flour and soybeans, split peas, pecans, sunflower seeds, lentils, cashews, chickpeas, broccoli, hazelnuts, peppers

B12

Oysters, mussels, scallops, liver, mackerel, tuna, salmon, sardines, crab, beef, milk, yogurt, Swiss cheese, fortified products

Vitamin D

Salmon, trout, swordfish, mackerel, tuna, buttermilk, some yogurt, mushrooms, fortified products

Calcium

Watercress, kale, broccoli, tofu, low fat mozzarella, low fat cheddar, yogurt, pak choi, sugar snap peas, almonds, tinned sardines in oil with bones, tinned pink salmon

Potassium

Dried apricots, salmon, mackerel, tuna, monkfish, white beans, lentils, kidney beans, avocado, butternut squash, spinach, mushrooms, bananas, potatoes, low fat yogurt

Selenium

Brazil nuts, brown rice, rye, whole wheat, mushrooms, shrimp, sardines, oysters, tuna, sunflower seeds, liver, beef, turkey

Phosphorus

Oats, brown rice, rye, whole wheat, quinoa, chicken, turkey, pork, liver, sardines, scallops, salmon, mackerel, crab, milk, yogurt, cottage cheese, sunflower seeds, pumpkin seeds, Brazil nuts, pine nuts, almonds, pistachios, cashews

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