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Vegan eggs – you have options

Eggs have often been considered one of the hardest animal products to replace, but increasingly there are some great alternatives available, both as commercial products and using basic ingredients.  There are plenty of recipes available online to help you use them.  Choosing what to use as an alternative depends on how you intend to use the egg – for a scramble, for an omelet, for pancakes, cookies, cakes or even meringue – it’s important to consider what you need the egg to do.

Commercial products currently available in the grocery store:

Just Egg – a liquid product that you can pour directly into the skillet to make yourself an omelet or scramble in just the same way as you would use fresh eggs.

Just Egg also make a Folded Plant Egg, which are pre-made patties that can be browned in the pan and served in sandwiches or on toast.

Follow Your Heart VeganEgg

This is a powdered egg replacement that comes in an egg carton-style package.  It is pre-seasoned, so there’s no need to add any salt.  Just add water and pour to make a great omelet.

Vegg Vegan Egg Yolk

Add water and oil then whisk together and let it stand for 3 minutes. This will give you a product very similar to the yolk of the egg.  It can be used in a scramble, on top of toast, or used in baking recipes.

Classic egg substitutions using basic ingredients

Mashed tofu

Recipes abound for the classic egg replacement of a tofu scramble. A tofu scramble can be made with cubed fried tofu, or by mashing a package of tofu, adding spices and vegetables.  Tofu Scramble Recipe

Silken tofu is also a great substitute for other dairy products, especially in desserts such as cheesecake. Baked Tofu Cheesecake recipe

Flaxseed or Chia seeds

For example, a standard substitute in recipes is a tablespoon of ground flaxseed, mixed into 3 tablespoons of water.  As the water absorbs into the ground flaxseed, the consistency becomes very similar to an egg, and this can be a great binding agent, in cookies for example.  Chia seeds also work in the same way, and give a gel like consistency when soaked. Added to your favorite baking recipes, this can work very well as a substitute for one egg, although it’s a good idea to find a recipe if you need more than one egg, since eggs also provide structure and lift when whipped and cooked.

Applesauce

Applesauce can help with replacing both eggs and oil, which is great if you’re trying to cut down on calories. For 1 egg, use ¼ cup of applesauce.  The pectin in the apples helps to bind ingredients together.  It does have a lot of moisture, so this works well for recipes that need a long baking time.

Mashed banana

Another ingredient which has a similar texture to egg is mashed banana.  This works great in pancakes or banana bread.   It is a great binder, but has a strong banana flavor. Pancake recipe

Pumpkin puree

Use ¼ cup of pumpkin puree for one egg in breads where the pumpkin will add moisture, sweetness and a rich color to your baking.

Baking soda and apple cider vinegar

When you need lift in your baked goods, the combination of baking soda and apple cider vinegar produces bubbles that give a light and fluffy texture.  It may take some experimenting, but try ¼ tsp baking soda for every 1 Tbsp vinegar as a substitute for an egg.

Aquafaba (Chickpea liquid)

When you drain a can of garbanzo beans, or cook your own from dried chickpeas, save the liquid.  It is similar to using whipped egg whites, so can be used for making a vegan meringue.

The best bet when using any of these substitutes in baking is to let someone else do the experimenting for you, and follow a recipe!

New vegan eggs

Brown eggs in the package

A new vegan egg is hatching, this one coming out of France. And, it will absolutely make us sit up and want to make some omelets. The advancement comes from two French entrepreneurs who are incubating a revolutionary vegan alternative to eggs that look and cook so real we won’t ever miss the real thing again. Their product is called Les Merveillœufs, which is a play on the French word, “merveilleux” meaning marvellous and “œufs,” French for eggs. It helps that these two founders are biologists at Paris’ Ecole de Biologie Industrielle. Read more

Fish sauce goes vegan

Fish sauce is going vegan. What is fish sauce? It’s a sauce made by fermenting seafood in salt, and it’s usually associated with food from Southeast Asia, especially Vietnam and Thailand. Generally it’s made from anchovies, but tiny shrimp can also be used. The flavor of fish sauce comes from its umami quality – the earthy, savory flavor field that makes things like mushrooms and vegetables taste so complex and craveable. There’s a distinct, pungent aspect to the sauce, sure, but that flavor is flanked by a salty, briny, caramel sweetness.

There was a time when the use of fish sauce made it hard for vegetarians to enjoy Thai food. But those days are over. Sales of plant-based fish sauce are growing quickly – $18 million of plant-based fish sauce was sold in the United States last year and almost $160 million was sold globally – and sales are growing quickly.

There are now so many brands of vegan fish sauce to choose from.  Follow Your Heart, Primal Kitchens, Sir Kingstons, The Vegan Mayo Co., Danone S.A, The Archer Daniels Midland Company, Daiya Foods Inc., Ripple Foods Inc, Impossible Foods Inc., Eat Just, Inc., Beyond Meat, Inc., Amy’s Kitchen, Tofutti Brands Inc., and Earth’s Own Food Company Inc. are some of the major players in the vegan fish sauce market.

So when you next get a craving for Thai or Vietnamese food, be sure to buy or ask if a restaurant uses a vegan fish sauce!

Top chef goes vegan for Veganuary

Spike Mendelsohn – celebrity chef

Spike Mendelsohn, a celebrity chef who’s an alum of the popular series Top Chef, is going vegan for Veganuary and urges everyone to do the same.  He’s been promoting vegan diets for over a year, through his vegan fast-food chain, PLNT Burger, which he started in 2019 in Silver Spring, MD.   He has now expanded to 7 locations inside Whole Foods Markets and in 2021, he plans to open several stand-alone restaurants.  His menu features Beyond Burgers topped with Follow Your Heart vegan cheese , mushroom bacon and guacamole.

He talked about the popular Veganuary campaign, saying “Veganuary is the perfect opportunity for anyone looking to move towards a healthier diet or reduce their carbon footprint to enjoy more amazing plant-based food this year. I’m joining my vegan wife Cody and millions of others around the world this month to show people how delicious, easy and fun a vegan diet can be.” 

“Veganuary is here to encourage and support anyone who wants to try vegan,” Veganuary’s US Director Wendy Matthews said. “We are grateful to work with restaurants like PLNT Burger who make our mission significantly easier for the growing number of conscious consumers in the US by offering delicious, satisfying, sustainable options.”

Hip Hop is Green – Health and Wellness eXpo, Friday March 6th

Hip Hop is Green with Keith and others

Vegetarians of Washington is proud to sponsor the first-ever Hip Hop is Green Health & Wellness eXpo, happening at the Seattle Center Fisher Pavilion on Friday March 6th. There will be three sessions; the first two will be for Seattle area school students and families. The general public is welcome to the third session from 4:30 pm – 8:00 pm.

The event will feature healthy plant-based cooking demos by local and national chefs, food sampling by local restaurants and brands, free health screenings, speakers, Hip Hop performers, a women’s plant-based fitness showcase, and Trap Vinyasa ™ yoga fitness class. Read more

After a heart attack

What do you do after a heart attack? Cardiac rehabilitation is the recommended treatment, and the good news is that following a plant-based diet during rehab leads to a better outcome.

OK, so what is cardiac rehab? Cardiac rehabilitation is a medically supervised program designed with the goal of halting or reversing the progression of cardiovascular disease and improving outcomes. It can be an essential component of care for patients with coronary artery disease. Several studies have shown that participation in CR after a heart attack, getting a stent, or coronary artery bypass graft (CABG) surgery, significantly reduces the disease, risk of dying, and hospital readmission rates in a cost‐effective manner.

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Caring, courage and a little knowledge

October is National Vegetarian Month so we thought this might be a good time to talk about how you, or perhaps a close friend or relative, could actually become a vegetarian (I’m using vegetarian in the broadest sense of the word, including total vegetarian or vegan). What does it take? Of course, it’s different for each person, but there are three ingredients which are common to almost everyone, and those are caring, courage and a little practical knowledge.

Many people tell us, it’s all very well for you, but I just don’t know how to get started. So we thought we’d take this opportunity to explain what we see as the essential ingredients to becoming vegetarian. Let’s start at the beginning.

First of all, you have to care deeply enough about one or more of what we call the legs of the vegetarian table, and those legs are health, animals, global hunger, the environment and whatever spirit practice you may have.

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Seven myths that need busting

There is plenty of misinformation and myths that cause needless confusion about vegetarian diets, as people try to justify their meat-eating habits. For some people it’s only myths that keep them from the health benefits, environmental advantages and the compassion of  a vegetarian diet. So, let’s do some myth busting!

Myth 1 – It’s unnatural to follow a plant-based diet.

We evolved as plant-eating beings. Meat eating is comparatively recent in human history. Our bodies have inherited 35 million years of plant-eating primate evolution. We only started eating meat out of desperation when living in colder climates, where there was insufficient plant-based food to get through the winter.

While the way we get our food has changed in recent years, our bodies remain the same. These days, the grocery stores are full of plenty of options and we no longer need to choose between eating meat and starvation. While we can get away with eating small quantities of meat, when we eat large quantities of meat over many years, our health suffers.

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New Vegan Egg Product

VeganEgg_Closed-Carton-318x318Vegan Eggs are here!  Thanks to our friends at Follow Your Heart, we can finally make a dent in the 43.56 billion (yes, that was billion not million) eggs produced in the United States last year. Finally, we can have egg free omelets, quiches and good old stick-to-the-ribs scrambled eggs. They’re called VeganEgg and they’re taking the veg food market by storm.

These cholesterol free and compassionate lovelies are also touted as being sustainable “eggs”. The company reports that replacing just one year’s worth of American’s egg consumption is worth 48 billion driving miles worth of greenhouse gas emissions. Even the production of just one regular egg costs 52 gallons of water, when you factor in the irrigation for feed as well as the direct chicken and egg requirements. On an national level that comes out to 4.6 trillion gallons of water (yes, that was trillion with a t). The company making the VeganEgg is very environmentally minded. All their manufacturing energy needs are powered by state-of-the-art solar energy.

Eggs pack a lot of cholesterol. While the extra cholesterol in eggs only adds a little to the blood levels of the average American whose diet is already overwhelmed with cholesterol from animal products, it really shoots up the cholesterol levels for those following an otherwise healthy diet, and increases the amount of “bad” cholesterol relative to the “good.” Egg production is also really tough on chickens, that are usually packed into cages so tight they can’t turn around, and of course they all end up in the slaughterhouse.

Just as importantly for all those with an appetite, we’re happy to report that eyes roll when people taste ‘em. For all you omelet lovers, we have a delicious Italian Omelet recipe courtesy of Follow You Heart below.

VeganEgg is currently available at 6 locations in Washington state, and online. Please visit  http://followyourheart.com/buyveganegg/ for a list of locations. More locations are expected very soon.

 

Italian Omelet

(Serves 1-2)

Ingredients:

3 VeganEggs (6 level Tbsp VeganEgg™ + 1 ½ cups ice cold water)

1 tsp of vegan butter

3 leaves fresh basil, roughly chopped

4 cherry tomatoes, sliced in half

1/4 cup Follow Your Heart vegan cheese, shredded (we used Garden Herb)

Salt and Pepper to taste

 

Instructions:

Whisk or blend VeganEgg™ with ice cold water until smooth. Let sit for 1 minute.

Melt vegan butter in a pre-heated medium-sized skillet set to medium-high heat. Pour mixture into skillet (“egg” should sizzle in pan), and gently pull “egg” mixture toward the center with spatula so that uncooked “eggs” can reach the hot pan surface. Let sit for 2-3 minutes, then add “cheese”, tomatoes, basil, salt and pepper to one side of omelet (the half farthest from you will make folding easier later on).

When omelet starts to dry around the sides, use spatula to gently scrape and loosen omelet edges from skillet. You can carefully peek under with the spatula to see if browning has starrted, and reduce heat if necessary. When surface of omelet looks dry and underneath is golden brown, carefully flip empty side of omelet onto the “cheese”, basil and tomatoes side. This takes practice, but consider yourself an omelet master if you can do it in one go.

 

Serve and enjoy!

 

 

 

New vegan dairy and egg products

For those following a vegan diet, dairy and egg alternatives are always welcome.  Producers are experiencing an increased demand as more and more people seek plant-based products to buy, and they are responding by coming up with an ever wider variety of products. According to recent estimates, by 2020 the market for non-dairy products is expected to hit $20 billion. A record number of plant-based products are now available for sale in Washington’s grocery stores and supermarkets, and many more are in the pipeline. Here’s a sneak peak at what some producers are bringing to the marketplace.

daiya-chocolate-cheezecakeWhile most people know them for their popular non-dairy cheese products, Daiya has been innovating some new products lately. For instance, the brand recently launched a line of especially well-reviewed dairy-free cheezecakes, three flavors of cheezy mac, and now, an array of Greek style yogurts. The non-dairy yogurt comes in four flavors, blueberry, peach, strawberry and black cherry, and each serving offers eight grams of protein.  The company also offers a line of cream cheese style spreads, multiple varieties of vegan cheeses (both shredded, sliced and in blocks) and six pizzas (one of which uses the popular meat substitute, Beyond Meat, as a topping). Read more

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