Many of us don’t go plant-based because we dislike the taste of animal products.

Trust me, I remember just how dreamy and delicious a perfect egg salad, scrambled egg breakfast, or luscious omelet can be. I used to eat up to six eggs a day.

But, for more than 14 years I have chosen not to eat these things because I know that a diet free from animal products is necessary for a thriving body, a healthy planet, and happy animals.

I’d love to focus on that first one for a moment: a thriving body. If we want the healthy body of our dreams, we have to eat for it—and that means foods like eggs must go.

Dr. Colin T. Campbell of The China Study (the most comprehensive nutritional study in history) concludes that the animal protein and fat in eggs (and meat) is largely responsible for the high cholesterol and obesity epidemic facing us today.

Eggs (and especially egg yolks) are the biggest source of cholesterol in the standard American/Australian diet. Dozens of studies (with hundreds of participants) show that dietary cholesterol is linked to blood cholesterol levels—and eggs are a huge source of it. One test subject was put on an egg-free, cholesterol-free diet, and his LDL dropped drastically in just a few weeks. When he was fed eggs again, in significant volume, his cholesterol went right back up, despite the rest of his diet being cholesterol-free.

As we know, animal fats and proteins are also the biggest culprit when it comes to weight gain and other disease, so removing them from our diet is a key step toward healthy weight loss and management. The latest analysis of the best data on egg consumption since 1930 concludes that test subjects who ate the most eggs were at a 19 percent higher risk of heart disease and 68 percent higher risk of diabetes. Even half an egg per day seems linked to significantly higher risks—6 to 40 percent percent, to be exact.

Unless we want our meal with a side of LDL cholesterol, heart disease, diabetes, and extra weight, we have to toss those eggs for good.

But the flavour doesn’t have to go with them. Anything eggs can do, a plant-based cook can do better!

Try these three incredibly yummy, satisfying plant-based alternatives to egg-based staples. Once you realize how easy and delicious it is to go egg-free, you’ll be hooked.

1. Scrambled “eggs.”

To make a scrambled egg, buy firm or extra firm tofu. Remove it from the package and squeeze out any excess water.

Crumble the tofu into a mixing bowl and mash it up with a pinch of Celtic salt (skip this step for maximum healing), lots of nutritional yeast, black pepper, turmeric, and a dash of Bragg’s Liquid Aminos sauce. If you aren’t spice savvy, you can use a packet of Fantastic World Foods Tofu Scrambler Mix instead.

Put everything in a skillet with assorted chopped veggies and sauté until the veggies are semi-soft and tofu is browned.

2. Omelet.

For an omelet, crumble the tofu with a food processor using the same spice combo as the scrambler. Add a couple pinches of brown sugar and a large dash of vegan mylk. Pulse the ingredients and spread the mixture into a pie plate and bake until firm. Sauté assorted vegetables separately and place them on the tofu pie. Fold the tofu pie over the veggies and voilà, you have an omelet!

3. Baked goods.

If you need an egg substitute for baked goods (eggs are an emulsifier, not a flavour-adder), use these emulsifying agents instead: agar, apple sauce, arrow root, bananas, corn starch, konjac (elephant yam) powder, or soaked, ground flax seeds.

Bonus Recipe: Dreamy Eggless Egg Salad

Ingredients:

1 package (14 ounces) firm tofu, drained well and mashed with a fork
1/4 cup raw vegan mayonnaise
1/4 cup finely chopped celery
2 teaspoons vinegar
1/2 teaspoon ground turmeric
1/4 teaspoon dried dill
1/4 teaspoon Celtic salt (optional)

Instructions:

1. Put the tofu in a bowl and add the rest of the ingredients.
2. Mix well.
3. Cover tightly and refrigerate for at least two hours before serving with lettuce and all your favourite egg salad accompaniments.
4. Enjoy the amazing flavours of delicious food dynamics!

Keep in an airtight container for up to one week in the fridge.

Tip: You can spread this eggless egg salad on bread, too, adding lettuce, tomatoes, or other toppings of your choice.

I would love to hear from you. What is your favorite “eggless egg recipe?” What benefits have you enjoyed after cutting eggs from your diet? Please share in the comments!

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References:

Y Li, C Zhou, X Zhou, L Li. Egg consumption and risk of cardiovascular diseases and diabetes: A meta-analysis. Atherosclerosis. 2013 229(2):524 – 530.

JD Spence, DJA Jenkins, J Davignon. Egg yolk consumption, carotid plaque. Atherosclerosis. 2012 224(2):469-473.

P Hopkins. Effects of dietary cholesterol on serum cholesterol: a meta-analysis and review. Am J Clin Nutr. 1992 55(6):1060-70.

WE Connor, SL Connor. The Key Role of Nutrient Factors in the Prevention of Coronary Disease. Preventive Medicine. 1972 1(1):49-83.

E Quintao. Effect of dietary cholesterol on the regulation of total body cholesterol in man. Journal of Lipid Research. 1971 12:233-247.

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Author: Donna Wild
Image: Crystal/Flickr
Editor: Catherine Monkman