Alternatives to egg and coconut

Since the Detox and this blog started, I have been talking about food even more frequently. Over the past few days I have been chatting with someone who is intolerant to eggs, I also had a patient mention to me that her husband did not like coconut milk or coconut cream at all so she was looking for alternatives.

Here are some of the egg alternatives you could utilise;

Baking Substitutes
Each option is equal to one egg:

  • 2 Tbsp arrowroot
  • 1 tsp baking powder + 1 ½ Tbsp water + 1 ½ Tbsp oil
  • 1 Tbsp tapioca + ¼ c warm water
  • 2 Tbsp stewed & pureed apple. The pectin helps to bind ingredients nicely.
  • ”Flax Eggs” – 1 Tbsp freshly ground flaxseeds + 3 Tbsp water, let sit to gel for 5 minutes. Whisk.
  • “Chia Eggs” 1 Tbsp freshly ground flaxseeds + 3 Tbsp water, let sit to gel for 5 minutes. Whisk.

Psyllium husk. Add 1-2 tsp to your wet ingredients, allow to soak in for 5 minutes.

A note about using ground chia and flaxseeds; you might notice that the final dough or batter is a bit dryer than you expected.  This is to be expected as the chia or flaxseeds will absorb some of the water content & will preserve it during the baking process.

Other alternatives to eggs/binding agents

  • Steamed sweet potato
  • Agar Agar powder. (made from finely ground seaweed.) It doesnt rise very well but is a good biding agent. Use 2-3tsp per egg you are replacing. Leave to soak for 5-10 mins in your wet ingredients.
  • Plain gelatin (not if you are vegetarian or vegan though) This binds solids and liquids really well. Use 1 to 1 1/2 tsp per cup of flour. Leave to soak 5-10mins in wet ingredients.
  • Nut or seed butters such as almond, brazil nut, tahini. Great for denser heavier recipes such as brownies & biscuits.

 

Here is a quiche recipe that is vegetarian and coconut free.

Crustless Vegetarian Quiche

Ingredients

  • 1 tbsp olive oil
  • 1 medium onion sliced
  • ¼ cup red capsicum chopped
  • 3 handfuls baby spinach
  • Enough halved cherry tomatoes to cover
  • 2 large free-range eggs
  • 2 large free-range egg whites
  • ½ cup rice milk
  • 2 Tbsp gluten free flour. (Coconut, rice or almond)
  • ½ tsp paprika
  • Salt and pepper, to taste

 

Method

  1. Preheat oven to 180°. Heat olive oil and sauté onions. Add capsicum and continue cooking for a few more minutes.
  2. Toss in your baby spinach and stir until wilted. Take pan off heat and leave mixture to cool.
  3. Whisk together eggs, egg whites, rice milk, flour, paprika, salt & pepper.
  4. Grease your quiche pan(s) and scoop in onion mixture. Pour egg mixture over onions, and arrange the cherry tomatoes on top.
  5. Bake for about 30 minutes, or until the egg mixture is set.

Note: you may choose to make 1 large quiche or mini quiches. Adjust your cooking time if you are making smaller versions.

2 thoughts on “Alternatives to egg and coconut

Add yours

  1. So useful! I love eggs and coconut but feel like I have been OD’ing! When are you going to put out your own book lovely??

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