Healthy Life: Make simple swaps for egg allergy

For those who are suffering from an egg allergy, it affects many foods beyond the egg itself. Eggs serve several purposes in recipes, but there are several substitutes for eggs that will still produce a satisfying end result.
For those who are suffering from an egg allergy, it affects many foods beyond the egg itself. Eggs serve several purposes in recipes, but there are several substitutes for eggs that will still produce a satisfying end result.

Egg allergies are on the rise. Typically, children under age 5 are more sensitive to the proteins found in egg whites. However, a continued sensitivity after age 5 may be an egg allergy. Many times it is the chicken feed causing the sensitivity (corn), but if you are suffering egg allergy it affects many foods beyond the egg itself.

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FILE - In this Dec. 11, 2011, file photo, Cincinnati Bengals linebacker Rey Maualuga takes a break during an NFL football game against the Houston Texans, in Cincinnati. Maualuga was charged with assault on Friday, Feb. 10, 2012, after police investigated allegations by an employee at a downtown Cincinnati bar that Maualuga punched him in the face early Sunday morning. (AP Photo/David Kohl, File)

Eggs are found in many prepackaged foods. Mayonnaise, "just add water" mixes, pizza dough and some pasta are examples of hidden eggs. Other places are bagels that receive an egg wash and breading found on fried foods. Sometimes eggs are used as a binding agent. Meatloaf, meatballs, lentil loaf and other similar foods all use egg as a binder to hold the finished item in a solid form. Unfortunately, many vegetarian packaged products (burgers, etc.) also use egg as a binder. If you are eating a plant based diet and have egg allergy look for products marked vegan. Vegan products do not contain eggs.

Eggs serve several purposes in recipes. These include leavening, binding, and providing structure or texture in finished products. There are several substitutes for eggs that will still produce a satisfying end result.

If you are not opposed to the added banana flavor, the one ripe banana can replace one egg. Best recipes to use bananas in are cookies, sweet breads, and cakes, especially pancakes. Roughly one ripe, mashed banana equals one egg. Bananas add moisture, which can increase the denseness of the cookie or cake.

One-quarter cup of applesauce can replace one egg. The best recipes in which to use applesauce are those that don't require significant structural support such as cookies or brownies. The end product will have a slight apple taste, be moist and airy. Applesauce is added with the other wet ingredients.

A personal favorite is the use of ground flax seeds to replace eggs. Mix 1 tablespoon of ground flaxseeds with three tablespoons of water with a fork or whisk and let sit for 20 minutes. The mixture will turn gelatinous, with a texture similar to egg whites. Flax offers additional omega-3s along with binding, leavening, structure and texture in your finished products. If you are looking for an all-purpose substitute for eggs, then flaxseeds are a great choice.

Dr. Dianna Richardson of the Health, Wellness & Nutrition Center in Jefferson City has served communities as a wellness practitioner for more than 20 years.

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SWEET POTATO ALMOND BUTTER MUFFINS

Makes: 9 muffins

1 flax egg substitute

3/4 cup sweet potato puree

1/3 cup brown sugar

2 tablespoons canola oil (or melted coconut oil)

1 teaspoon pure vanilla extract

1 cup unsweetened almond milk

1 cup flour (can use gluten-free mix)

1/2 cup oat flour (ground from rolled oats)

1 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 teaspoon cinnamon

1/4 cup almond butter

Preheat oven to 375 degrees and line muffin tin with paper liners.

Prepare flax egg in a large mixing bowl, and let set for a few minutes.

Add sweet potato puree, brown sugar, oil and vanilla extract, and mix.

Then add almond milk and stir once more.

Carefully combine flour, baking powder, baking soda, salt, cinnamon and oat flour. Stir until just combined.

Spoon batter into muffin tins until filled almost to the top. Then drop about 1 teaspoon almond butter onto the center of each muffin and gently swirl around with a toothpick or knife.

Bake for 20-22 minutes (or more) until golden brown and a toothpick in the center comes out clean. Remove from oven and let rest in tins for five minutes. Then transfer to a cooling rack to let cool completely.

Cool completely or they will not come off the wrapper well. Store in an air-tight container and refrigerate to ensure freshness. Will keep in the freezer for up to a few weeks.