It’s that time of year when eggs take center stage, so it seems timely to talk about both eggs and egg replacements, for those looking to find out more about those.
Here are a few fun facts.
Shell and yolk color
You probably know that eggshells come in different shades of white and brown, but did you know they also come in different shades of blue?
Also, did you know that the color and size of eggs are determined by the breed of the hen?
Have you ever heard that there is no difference in nutritional quality between eggs with different eggshell colors? Some people incorrectly assume that brown eggs are healthier.
Brown eggs are typically pricier. That’s because the hens that lay them are larger and require more feed.
Yolk color varies, too.
The color is determined by the hen’s feed. If the hen’s diet is heavy in green plants, yellow corn, alfalfa, or other plant material with a yellow-orange hue, the yolk will be a darker yellow-orange.
Hens feeding primarily on wheat and barley will have a pale-yellow yolk. And, hens feeding on cornmeal will produce eggs with yolks having hardly any color at all, according to Food and Nutrition Magazine.
Also, just like the eggshell color, the color of the yolk doesn’t indicate the nutritional value.
Egg replacement
There may be times when you need to find an egg replacement.
Maybe you have special dietary needs, you’re trying to avoid using eggs in a recipe, or you simply ran out of eggs.
Here’s a list of ingredients — compiled by the University of Wyoming Extension — that you can use to substitute for one egg.
If the egg acts as a leavening agent, you can use any one of these bulleted items:
- ¼ cup carbonated water
- 2 Tablespoons of water, 1 Tablespoon of oil, and 2 teaspoons of baking powder
- 1 Tablespoon vinegar and 1 teaspoon baking soda
- 2 Tablespoons lemon juice and 1 teaspoon baking soda
If the egg acts as a binder, try any of these:
- 3 Tablespoons nut or seed butter
- 2 Tablespoons mashed potato or sweet potato
- 2 Tablespoons tomato paste
- 2 Tablespoons start and 3 Tablespoons water
- 1 Tablespoon soy protein powder and 3 Tablespoons water
If the egg is used for moisture, use any one of these:
- ¼ cup unsweetened applesauce or fruit puree
- ¼ cup mashed banana or avocado
- ¼ cup buttermilk or milk
- ¼ cup sweetened condensed milk
- ¼ cup yogurt
Of course, you need to use substitutes that will complement the dish, such as fruit in baked dishes.
If you’re not sure about the egg’s main role, you can assume the eggs serve all three purposes and you can choose a substitute or a combination of all three.
If the recipe requires three or more eggs, assume that it does all three.
Additionally, there are plant-based egg replacements for breakfast scrambles or for baking.
While regular eggs are considered an affordable source of protein, these egg replacements can be pricey upfront — though they do last longer and yield more servings per container.
Now, for a word on hard boiling eggs
Older eggs make for better hardboiled eggs than fresher, simply because they are easier to peel.
As eggs get older, the egg white shrinks somewhat, creating more air space that makes it easier to peel.
How do you know if an egg is considered older?
Use the float test: place the egg in a clear glass with cold water.
If they float, that means they are older because of that increased air cell from the shrinking egg white.
Note: This is just a test for freshness. It will not tell you if an egg has gone bad.
Eggs are safe three weeks to five weeks after purchase, provided that you bought them before the sell-by date.
Eggs that are at least seven to 10 days old are best for boiling.
Once hard boiled, they should be eaten within one week.
Yolks are a good source for Vitamin D
A large fried egg has a little over 1 microgram (mcg) of Vitamin D, or about 5% of the daily value you need in a day.
On average, adults from ages 19 to 70 need 15 mcg per day; those age 71 and older need 20 mcg per day.
If you’re high risk of a Vitamin D deficiency —such as those on certain medications, older adults, those with darker skin tones, and those who are obese, among others — you may even need more. Check with your doctor.
Vitamin D deficiency is very common in the United States, despite Vitamin D being available through exposure to the sun. About 42% of the American adult population is deficient in Vitamin D.
It’s important to remember that while plant-based eggs are low in cholesterol, there won’t have much, if any, Vitamin D.
By Shari Bresin
Shari Bresin is the Family & Consumer Science Agent for the University of Florida/Institute of Food and Agricultural Sciences Cooperative Extension Pasco County.
Recipe
Entertaining guests who can’t consume eggs? Here’s an egg-free omelet recipe for you.
Chickpea flour omelet
Ingredients
¾ cup chickpea flour
¾ cup water
2 teaspoon apple cider vinegar
¼ teaspoon turmeric powder
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon baking soda
Salt and pepper to taste
Desired toppings, such as spinach, mushroom, tomato, onion, etc.
Instructions:
Mix all ingredients in a bowl.
Add oil to the pan and add mixture, cover with lid.
Cook until golden brown on the bottom.
Put desired toppings (sauteed separately) on half of the mixture, fold over, then turn off heat for a few minutes, and leave the lid on the pan.
Published April 13, 2022
