The plant-based switches to beat shortages on the shelves
The slogan “Go to work on an egg” was used to scramble up interest in eating eggs for breakfast in the 1950s and 60s.
Fast forward to today and the slogan written by the late author Fay Weldon as part of a £12million advertising blitz for the Egg Marketing Board couldn’t seem further from our current situation.
There has been a shortage of eggs available in the UK since the end of 2022 with shoppers experiencing egg rationing in some supermarkets.
The cost of living crisis coupled with avian flu has wreaked havoc on an industry that has seen the culling of livestock and the movement of free range hens indoors across England and Wales.
With this dietary staple in short supply we investigated whether there are plant-based options that can replace your daily egg in everything from breakfast to baking.
And the good news is that not only are there widely available alternatives, the nutrients found in eggs can also be found in plant-based foods.
Swapping out eggs from your diet need not be expensive and the alternatives are readily available.
One egg can be replaced by 60g of puréed, silken tofu.
This condensed soy milk which has been squeezed into solid blocks is relatively flavourless but is best used in denser bakes such as brownies, cookies and some cakes.
If you are looking for your protein hit, tofu can also be scrambled and the taste lifted by spices and seasoning.
Our favourite snack, nuts, can also be called up as an egg replacement. Delicious nut butters such as peanut, cashew or almond butter can act as substitute in a recipe and it’s recommended that 60g or three tablespoons of creamy nut butter can replace a single egg.
This will affect the flavour of your recipe and again, since this is a denser ingredient, it is best used in heavier bakes.
There are two highly nutritious seeds that are high in omega-3 fatty acids, fibre and other health-giving plant compounds and can make a great egg stand-in. Ground flaxseed and the tiny chia seed are also great switches.
Ground to a seed meal, just 7g mixed with 45g of water will replace one egg. While you will have a nuttier flavour these are ideal for pancakes, waffles, muffins, and breads.
The vegan favourite, aquafaba, should not be overlooked. The left-over water from chickpeas and other canned legumes is the perfect substitute and three tablespoons will replace a single egg. Two replace the egg white, one is about the same as the yolk.
In the first of our occasional series, how to cook with Aquafaba here
We may not be going to work on an egg, but there are great plant-based alternatives to kickstart our busy days.
Why not try… egg-free pancake batter
Ingredients:
- 200ml unsweetened soya milk, chilled
- 100g plain flour
- Generous pinch of fine sea salt
- 6 tbsp sunflower oil
Method:
Mix together all the ingredients to make a smooth batter and use as normal.
Photo Credit: "© [Viktor Kochetkov] / Adobe Stock
