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Allergen Awareness: PLANT BASED EGG REPLACERS
Creating recipes that traditionally require
eggs without actually using eggs sounds All-purpose Emulsify Leaven Thicken
replacement
impossible. You might not even realize that
eggs are used for many di erent purposes ¼ cup carbonated water
in a recipe: to stabilize, emulsify, thicken, ¼ cup unsweetened
leaven, moisturize, fl avor, and more. applesauce
However, there are many substitutes for
an egg. 3 Tablespoons aquafaba
(liquid found in chickpeas)
Be aware of the egg’s purpose in a recipe.
Some substitutions work better for certain 1 teaspoon baking soda +
functions. Of course, if you don’t want 1 Tablespoon white vinegar
to play mad scientist, most supermarkets
sell an “egg replacer” (like purchasing 2 Tablespoons arrowroot
a ready-made gluten-free fl our mixture) + 3 Tablespoons water
that may take some guesswork out of Firm Tofu –
cooking without an egg. We o er options preferred amount This substitution is meant as a replacement for scrambled eggs.
equivalent to one egg serving in the chart
on the right. Source:
https://www.healthline.com/nutrition/egg-substitutes#TOC_TITLE_HDR_6
https://www.thekitchn.com/best-egg-substitutes-baking-23003895
Nutrition Note:
ELECTROLYTE SUPPLEMENTS
Most people can keep their bodies working Beverages with added electrolytes or
with the nutrients and hydration found electrolytes in powder form can be lifesavers.
in an ordinary glass of water or a piece of Choose a product with sodium, potassium,
fruit. However, working out or moving carbohydrates, little sugar, and a few calories.
around in the intense summer heat and A 24-ounce drink should contain at least 450
humidity can make you sweat out essential milligrams of sodium and no more than 30
minerals. This electrolyte loss can cause grams of sugar. Too much sugar can cause
problems that range from annoying to life- stomach problems.
threatening. Because it’s di cult for many of us to
Sodium, potassium, calcium, chloride, di erentiate between severe electrolyte loss
phosphorus, magnesium, and other and coping with a hard workout, it’s best to
electrolytes allow your body’s cells, hydrate before, during, and after sessions.
nerves, and muscles to grow, perform, Hydrate and listen to your body for safe
and repair themselves. Summertime means outdoor pursuits.
more time spent outside, increasing our
exposure to heat and humidity. Extreme Source:
thirst, cramping, dizziness, confusion, https://newsnetwork.mayoclinic.org/discussion/
and exhaustion while outdoors indicate mayo-clinic-q-and-a-hydration-in-the-summer/
that you may need to replace these vital https://www.verywellfi t.com/electrolyte-drinks-
minerals immediately. recovery-6543652
