• Suggestions for healthy vegan egg substitutes

Studies conducted in various parts of the world show that more and more people are giving up meat consumption. Poland is no different. At least one million of our compatriots identify as vegetarians or vegans, and a growing number of people are planning to give up eating animal products. Giving up meat has not only become a fashion trend but also raises ideological and ethical questions about the suffering of farm animals, as well as the issue of ecology. The production of just one kilogram of beef consumes over 14,000 liters of water and about 6 kg of feed, while simultaneously releasing an amount of CO2 equivalent to a one-hour car ride into the atmosphere. And while the number of vegans is steadily growing, these people inevitably face the fact that others question the legitimacy of their decisions, since this diet does not allow them to fully enjoy the taste of even delicious homemade cakes that do not require the addition of eggs, and will simply fail. In addition, people who are currently in the process of living vegan are wondering what can replace such an egg in a recipe?

In fact, eggs are a great ingredient with unique properties—they bind different ingredients together, they can foam, so when added to a particular dish, they can increase its fluffiness, and they're used in cakes, pancakes, desserts, and sauces, such as Dutch pudding or mayonnaise. Can eggs be substituted in a vegan diet? Yes, of course!

Suggestions for healthy vegan egg substitutes

As it turns out, there are quite a few vegan egg substitutes. Here are some suggestions:

• Chia Seed Egg – To replace one egg, you'll need: 1 tablespoon of chia seeds and 3 tablespoons of water. Blend the ingredients and let them stand until thickened. Because chia seeds have a gel-like consistency, they're a great egg substitute in pancake, cookie, pudding, or no-bake dessert recipes.
• Kala Namak , or black volcanic salt – traditionally used in Asian cuisine, this salt has an intense flavor and aroma thanks to its sulfur content, perfectly imitating the taste of eggs. Black salt is often used in vegan cuisine. It's ideal for dishes such as vegan salads, scrambled eggs with tofu, frittatas, quiches, or French toast. Remember, however, that Kala Namak salt should be used in moderation.
• Aquafaba – Chickpea brine. It's the sticky liquid used to cook chickpeas. You can buy it separately or pour the brine from a can of chickpeas. Because it contains starch, its structure is similar to chicken protein. It's great in recipes for vegan meringues, ice cream, marshmallows, and even vegan mayonnaise. To replace one egg yolk, you'll need 1 tablespoon of aquafaba, for one egg white, 2 tablespoons of aquafaba, and for a whole egg, 3 tablespoons of chickpea brine.
• Chickpea flour – is rich in protein and its flavor and texture are surprisingly similar to those of an egg. It acts as both a leavening agent and a binding agent. It's one of the best natural alternatives to baking eggs. It's perfect in recipes for cookies and scones, as well as traditional Tuscan biscotti, but it's equally good in savory dishes like omelets and quiches. To make an egg substitute, mix three tablespoons of chickpea flour with three tablespoons of water until combined into a creamy, fairly thick paste.
• Tofu – Perfect for vegan mousses, creams, cheesecakes, and creamy cakes, it adds a moist texture to the cake. Silken tofu should be used, not firm. Keep in mind, however, that since tofu is heavy, a little more baking powder is needed to make the cakes lighter and fluffier. It's also suitable for savory and spicy dishes. About 1/4 cup of silken tofu is needed to replace one egg.
• Flaxseed – Ground flaxseed is mixed with water and allowed to stand for about 5 minutes until it thickens. This vegan "egg" binds ingredients very well. Its consistency is similar to that of a real egg, but flaxseed is tasteless and does not impair the flavor of the prepared dish. Therefore, it is well suited for recipes where it is needed to bind ingredients. To make a vegan egg, we need one tablespoon of ground flaxseed and three tablespoons of water.
• Tapioca starch – Used as a thickener and binding agent, especially in various types of puddings and sauces. The result is, for example, a creamy, smooth vegan mayonnaise. To replace one egg, we need one tablespoon of tapioca starch and three teaspoons of water.

There are a ton of egg substitutes available. However, it's important to know that it's easier to make vegan dishes from vegan recipes. It can be more challenging if you want to adapt a non-vegan recipe—in which case, try to find a recipe that uses an egg. Once you learn how to make baked goods and other dishes with egg substitutes, you'll find that vegan recipes are just as delicious as their traditional counterparts.