Well this post was a long time coming π My feelings about eggs are just as intense as they are about dairy. So let's chat about them today and stir up some good foodie conversation! (No bashing though...let's keep things civil!)
We'll start with what eggs are and where they come from. In simple terms: "Hens, female chickens, have a cycle that can be daily during certain times of the year. Like humans, hens have ovaries, though only the left ovary develops fully. This ovary sends a yolk on its path. The yolk forms what we know as an βegg whiteβ as it moves through the reproductive tract into the shell gland. The shell takes about 21 hours to form and βCluck!ββout pops an egg! Because this egg is unfertilized, it wonβt grow into a cute baby chick" (source). Now, the horror is that hens are forced to produce 250 to 300 (from naturally 10-15) eggs a year through genetic manipulation (source). This high and overproduction causes great harm and stress to the hen, including fetal diseases, osteoporosis, paralysis, and tumors.
To make things worse for hens are stuffed into tiny cages with no room to move, letting disease and stress spread even more. Their beaks are cut off to prevent pecking of other hens which leaves them in immense pain for weeks. Many hens become "immobilized and die of asphyxiation or dehydration. Decomposing corpses are found in cages with live birds" (source). There is no legal standard for free-range, and cage-free can mean the hens are just cramped into a large storage shed walking on top of each other. Don't be fooled.
Now, another horrifying part is what happens to the baby chicks that are born. "The egg industry kills millions of newborn baby chicks every single day; more than 260 million are killed every year in the U.S. alone. (4) At the hatcheries that supply female chicks to factory egg farms, small farms, and backyard egg hen enthusiasts, male chicks are sorted and killed shortly after birth by being ground up alive in giant macerators, gassed, or left to suffocate in garbage bags and dumpsters. Because male chicks will never lay eggs and are not the breed sold for meat (meat chicken breeds have been genetically manipulated to grow much more breast muscle and flesh), they are considered worthless to the egg industry, and so are disposed of as trash" (source).
One more quote to sum this disgusting practice up, "Every time you buy a carton of eggs, whether they are conventional, organic, free-range, cage-free, certified humanely raised, etc., you are in effect paying for the murder of hundreds of millions of baby animals" (source).
Here's the thing. You don't have to eat eggs (you shouldn't be in the first place. Just like dairy, we were not meant to ever consume them). You don't have to because there are 100% cruelty-free ways to make all you "egg" foods! Even your morning omelet can be done. I will also be sharing a vegan scramble recipe tomorrow for your tummy pleasure π Don't worry about baking either. You know everything I make, from breads to pancakes are egg-free all the way every time! It just takes a few easy and healthy substitutions!
To Bind (holds dense recipes together like breads, muffins, pancakes, meatloaf, meatballs, cookies, etc.):
- ΒΌ Cup Mashed Banana
- ΒΌ Cup Applesauce
- ΒΌ Cup Pumpkin or Squash Puree
- ΒΌ Cup Dairy-Free Yogurt
- 1 Tablespoon of Milled Flax + 3 Tablespoons of Water (mix and let sit for at least 5 minutes to thicken)
- 1 Tablespoon of Chia Seeds + 3 Tablespoons of WaterΒ (mix and let sit for at least 5 minutes to thicken)
- 1 Β½ Teaspoons of Ener-G (or other commercial) Egg-Replacer + 2 Tablespoons of Water
To Leaven (for lighter fluffy things like cakes, cupcakes, and quick breads):
- ΒΌ Cup Fruit or Squash Puree + ΒΌ Teaspoon of Baking Soda
- 1 Β½ Teaspoons of Ener-G (or other commercial) Egg-Replacer + 2 Tablespoons of Water
- 1 Teaspoon of Soda + 1 Tablespoon of Vinegar (like white or apple cider vinegar)
To Add Moisture (cakes, brownies, pancakes, etc.):
- ΒΌ Cup Fruit or Squash Puree
- ΒΌ Cup Finely Grated Veggies such as Zucchini
- ΒΌ Cup Vegetable Puree (baby food jar come in handy! I love carrot puree)
- ΒΌ Cup Dairy-Free Yogurt
To Thicken (brownies, pie fillings, custards, etc.):
- 2 Tablespoons of either Arrowroot, Corn, or Potato Starch + 3 Tablespoons of Water
- 1 Tablespoon of Agar + 1 Tablespoon of Water for "Egg White" (it's whippable as well!)
See, it's not so hard! When in doubt, use a flax egg, pumpkin puree, or banana. Those have never let me down! Remember that all the suggestions above are for replacing 1 egg. Increase the amounts as needed. It may take some time to adjust your favorite recipes, with the liquids, flours, etc. But it can be done. Hey, I'm gluten-free too and I make all my baking needs work (double to effort!). Have fun with it though. You'll be surprised how easy it becomes once you find the right techniques!
Now go make some egg-free pancakes! Don't worry, I'll share how to make an egg-free scramble tomorrow! Just think about all the baby chicks and hens you are saving by "voting with your dollar" and going egg-free! (Especially during the holiday season when baking is in full swing!)
So tell me:
+ Are you egg-free?Β
+ What's your favorite egg-replacer?
+ Have any recipes you want me to help you "de-eggifty"?
Now let's chat! But before you go, check this out.
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kimmythevegan
I never really liked eggs, that part of going vegan was super easy for me. I've learned how to replace them over the years - love this list you gave =)
Rebecca @ Strength and Sunshine
Replacing eggs was like replacing dairy.....it didn't take much thought or struggle!
Liz - Meal Makeover Mom
I eat organic eggs and local eggs. There is a small farm in my community that raises chickens and has an egg CSA. I'll ask them what happens when baby male chicks are born. I'd love to have them weigh in on this since they have been leaders in sustainability and local farming for over 20 years. It's a minor miracle that this farm has withstood development! Anyway, I do appreciate the good nutrition in eggs, especially choline. Back at ya after I get feedback from my farmer neighbors π
Rebecca @ Strength and Sunshine
Well, they don't run a factory farm I'm assuming, nor do they force egg production, so I'm sure they have more sustainable practices.
Michaell @ Foodscape
What a great post! I love how you separated the egg replacements by what you want it to do for you (thicken, moisture, leaven). I'm off to find you on Facebook! I need to share this!
Rebecca @ Strength and Sunshine
Thank you so much! I'm so glad you found it helpful! There are so many guides out there, but I wanted to create my own since this is how I make ALL my recipes!
Alex Caspero MA,RD (@delishknowledge)
Great post and great conversation. I feel like the more we discuss factory farming and the evils of it... the better! Many people really don't know what factory farming actually looks like.
My favorite egg replacement is the CHIA egg! I love flax too but chia, especially in pancakes, is my favorite swap! The texture is amazing!
Rebecca @ Strength and Sunshine
They don't! When I was first learnimg about it years ago, I mever knew the sensless practice theu used in destorying the male chicks! Insane!
Chia eggs rock! You just can't beat theor undeniable gel-like texture!
Mandy
You can also use 1/4 cup of silken tofu (or so I've heard - I have yet to try it. I never seem to have 1/4 cup leftover)!
Rebecca @ Strength and Sunshine
I didn't include that because I like to keep my blog allergy friendly amd I have a severe soy allergy! Haha! But yes! You can!
Michael
Reading this was depressing. I feel sorry for these chickens. I'm not sure who I feel worse for. The females that are made to produce eggs or the males that are killed shortly after hatching. It's times like these that I'm thankful I'm not a chicken!
Rebecca @ Strength and Sunshine
I can't understand why they're treated so cruelty and why they just "toss" the baby males chicks...it's horrifying!
Michael
I'm surprised that no one buys them. You'd think there would be some use for them. I've seen on TV people eat male chickens.
caralyn @ glutenfreehappytummy
i want eggs where the chickens can roam free in the grass and eat bugs and get lots of sunshine...so basically, none that can be bought in stores :/
Rebecca @ Strength and Sunshine
No, not very often. That's why, no matter what, people can rely on these great and much better HAPPIER subs!
Lola
Not all eggs are the same and its best to buy pastured. Of course factory farm anything, including salmon, isnt beneficial for you.. but eggs are one of the best sources of amino acids and proteins out there and saying that our bodies were not meant to eat eggs is misleading..
Eggs are among the best sources of protein in the diet. In fact, the biological value (a measure of protein quality) is often evaluated by comparing it to eggs, which are given the perfect score of 100.
Rebecca @ Strength and Sunshine
Eggs are a great source of protein, however I do not support consuming them.
Kelly
Oh my gosh! I never knew about all that stuff with the chickens. I mean, I knew that they were crammed into small cages with dead chickens often in there with the live chickens, but I didn't know about all those millions of baby chicks being thrown out as trash. That is horrible!! π We have raised chickens and chicks since before I could even remember living, so chicks and chickens play a big role in my childhood and basically my life and to hear them treated as such makes me want to never buy store eggs again. :/
Anyways, thanks so much for those egg replacements. Whenever our chickens are naturally not producing as much and we have an egg shortage, I like to have these ideas on hand.
Thanks!
~Kelly
Rebecca @ Strength and Sunshine
I'm so glad you learned something!
That's great that you at least consume in the most sustainable way possible, good to hear!
Everyone should give replacements a try! I really think they make foods much better anyway!
KC the Kitchen Chopper
Chia seeds are great for baking. I did an experiment baking pumpkin pies. One with egg and one with the soaked Chia's. You could not tell the difference! π
Rebecca @ Strength and Sunshine
Right!? It's crazy how seemlessly they work! It takes some tweeking, but for the most part things go smoothly!
Nikki Vergakes
Ahh this is so sad for me to read.. I love my omeletes and egg white scrambles in the morning.. but I can't wait to read your omelet post,I'll definitely try it out!
Rebecca @ Strength and Sunshine
My omelet post is linked and already on the blog, but the scramble is coming tomorrow! You'll love it!
Lauren @ The Bikini Experiment
Great post! Eggs are not healthy if they are farm raised in mass production. I only buy eggs that are pastured from local farms. They are most expensive but completely worth it. I only wish they were more widely available.
Rebecca @ Strength and Sunshine
It's better, but still not good. Because of their expense too, it does deter people from making a better choice, but that's why eggs shouldn't be consumed anyway π
Jen @ Bagels to Broccoli
Not to intervene on your blog, but I do think it's important not to make mass assumptions about food when it's not really fair to do so; not everyone has the same standards as you and if they don't, they shouldn't have to feel the need to follow them :). But I understand where you're coming from with the animal cruelty piece - it is horrible.
Rebecca @ Strength and Sunshine
I'm not telling anyone how to eat. It's a free country and we all have to make our own decisions. That's the point of this post. I just wanted to share information on the egg industry and how you can replace eggs in any diet if you so choose to. I am also a huge advocate for allergy-free eating and like to promote that on my blog since food allergies are a large part of my life. This post is just about why I choose not to consume or buy eggs and how easy it is to replace them.
Sophie
Absolutely love this post. People need to be more aware about what lies behind their food 'choices'. Because a choice is what it is really....not a necessity.... Why would you choose to eat something that has so much harm associated with it? I guess if you don't have the information you can more easily 'turn a blind eye' or will find some other way of justifying your actions. Heck, I did for 21 years of my life until I woke up.
Thanks for spreading this message Rebecca!
Rebecca @ Strength and Sunshine
Thank you Sophie!
Totally! People don't realize that the choice is theirs and ONLY theirs to make. We need to take personal responsibility if we want change!
gretchen | kumquat
such a sad, yet informative post! factory farming is a mess... thanks for the egg sub ideas. i'm gonna send this post to a newly vegan friend. again, great post!
Rebecca @ Strength and Sunshine
Thanks Gretchen! It is really horrible :/
Hope this helps!
Linda @ Veganosity
Fantastic post Rebecca! This is part of the reason that Alex and I chose to become vegans. We don't judge others for their dietary or lifestyle choices, but we do try to educate whenever someone asks us why. Factory farming is a repugnant industry. The things that they do to animals is beyond my comprehension and it literally made me sick when I began researching the topic. I feel and look so much better since I started eating a 100% plant based diet, and the amount that I spend on clothing (just as fabulous without leather) has been slashed. Bonus! We have veganized so many of our favorite conventional recipes, it's really not hard.
My favorite egg replacer for baked products is applesauce mixed with baking powder. It makes my cakes, waffles, etc., so light and fluffy. 1/4 cup of applesauce plus 2 teaspoons of baking powder = 1 egg. Try it, you'll like it! π
Rebecca @ Strength and Sunshine
Right! Everyone can chose what they want, but they should be fully informed first and understand the decisions and implications they make. It really isn't hard!
Yup! That's a classic one! The addition of the BP helps it rise and be o so fluffy and less :gooey"
GiGi Eats
I am all about the FLAX egg but I really want to try gelatin in my next cookie recipe π I've heard great things!
Rebecca @ Strength and Sunshine
NO! Use agar! It's the vegan substitute for gelatin! π
GiGi Eats
But I am not vegan! LOL!
Ali the Skinny GF Chef
We are so fortunate to have a neighbor who gives us eggs from his chickens. What is wrong with the world that they could torture animals in this way? It's just horrible.
Thank you for the post. I won't buy their eggs in the stores ever again and do use substitutions in my baking on occasion.
Blessings, xo
Rebecca @ Strength and Sunshine
That's great to hear Ali! At least your decision is a little more "sustainable".
Baked goods are so much better without eggs!
Michele @ paleorunningmomma
Definitely an interesting topic. I do believe that there is a way to get properly sourced eggs and the nutrition for some is worth it. Great info on egg substitutes as there are many people who are either egg free for moral reasons or allergies. Agree though that the factory farming system is a complete mess and we should avoid purchasing those products when possible.
Rebecca @ Strength and Sunshine
Right, no matter what you do, conventional eggs are NOT acceptable and people need to have access to the facts to decide what they want to do!
Being egg-free is super easy because of all these subs! Really, who doesn't love pancakes made with pumpkin or banana!
Natalie
I agree 100%! I'm not sure how this much cruelty still exists in a "civilized" country. Any industry that exploits animals is wrong in my opinion. Animals aren't here for us to use, they're here for their own purpose and life.
On a more upbeat note π I just made a cake with almond milk yogurt yesterday and it turned out amazing! I've used flax and chia and applesauce and pumpkin and etc. before, but this was my first time trying the yogurt, and I was amazed!
Rebecca @ Strength and Sunshine
The exploitation is so BEYOND, I think these industries are worse than meat industries, really.
Why would you eat another animals "egg" anyway....gross!
I have been wishing so long to find some good unsweetened non-dairy yogurt! So Delicious has some, but it isn't out in many stores yet :/
Natalie
My local health food store has So Delicious, but I actually used Almond Dream and it tastes really good!
Rebecca @ Strength and Sunshine
But I will only use unsweetened π
Natalie
Such high standards π A bit of sugar is not going to bother me!
Jill
I wage an internal battle concerning eating meat and animal products all the time. I've read several books, articles and seen videos on the horrors of factory farming and it's really hard to reconcile the fact that I consume these animals. I think if the animals were treated more humanely I would be a bit more comfortable but sadly small family farms just cannot keep up with the demand for food in America. I do have a couple friends who have chickens on their land for eggs and that seems much more humane to me. I already avoid dairy due to lactose intolerance so I feel I'm doing some good that way. I don't think humans were ever meant to consume another species milk (which was meant of course for their own babies!).
Rebecca @ Strength and Sunshine
It is a hard thing, especially when most of us grew-up a certain way and never gave it thought. But I think when you don't HAVE to and you don't need to, and there is a simple solution, why would you continue using it (i.e. eggs in this case).
My other post on milk goes all into how just simple WRONG it is, haha!