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any people choose not to use eggs in their diet. About70 percent of the calories in eggs are from fat, and alarge portion of that fat is saturated. They are alsoloaded with cholesterol—about 213 milligrams for an aver-age-sized egg. Because eggshells are fragile and porous, andconditions on egg farms are crowded, eggs are the perfect hostto salmonella—the bacteria that is the leading cause of foodpoisoning in the U.S.Eggs are often used in baked products because of theirbinding and leavening properties. But smart cooks have foundgood substitutes for eggs. Try one of the following the nexttime you prepare a recipe that calls for eggs:

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If a recipe calls for just one or two eggs, you can oftenskip them. Add a couple of extra tablespoons of water foreach egg eliminated to balance out the moisture content of the product.

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Eggless egg replacers are available in many natural foodstores. These are different from reduced-cholesterol egg prod-ucts, which do contain eggs. Egg replacers are egg free andare usually in a powdered form. Replace eggs in baking witha mixture of the powdered egg replacer and water accordingto package directions.

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Use 1 heaping tablespoon of soy our or cornstarch plus 2tablespoons of water to replace each egg in a baked product.

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Use 1 ounce of mashed tofu in place of an egg.

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In mufns and cookies, half a banana, mashed, can beused instead of an egg, though it will change the avor of therecipe somewhat.

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For vegetarian loaves and burgers, use any of the followingto bind ingredients together: tomato paste, mashed potato,moistened bread crumbs, or rolled oats.

Scrambled Tofu

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Makes 2 1/2-cup servings

This nutritious golden scramble is especially good with toastedEnglish mufns. You can also wrap it in a whole wheat our tortilla for a delicious breakfast burrito.

2 teaspoons toasted sesame oil1/4 cup nely chopped onion1/2 pound rm tofu, crumbled1/4 teaspoon garlic granules1/4 teaspoon turmeric1/4 teaspoon cumin1/8 teaspoon black pepper2 teaspoons soy sauceHeat oil in a nonstick skillet. Add onion and cook overmedium heat, stirring often, for 3 minutes. Add tofu, garlicgranules, turmeric, cumin, black pepper, and soy sauce. Cook,stirring gently, for 3-5 minutes.

Nutrition information per  cupserving: 137 calories; 10 g protein; 4 g carbohydrate; 10 g fat; 2 g ber; 177 mg sodium

French Toast

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Makes 6 slices

This cholesterol-free French toast tastes great as it adds benecial soy and whole wheat to your diet.

1 cup fortied soy milk (plain or vanilla)1/4 cup whole wheat pastry our1 tablespoon maple syrup1 teaspoon vanilla1/2 teaspoon cinnamon6 slices whole grain breadvegetable oil cooking spray Combine milk, our, maple syrup, vanilla and cin-namon in a blender. Blend until smooth, then pour into aat dish. Soak bread slices in batter until soft but not soggy.The amount of time this takes will vary depending on thebread used.Cook in an oil-sprayed nonstick skillet over me-dium heat until rst side is golden brown, about 3 minutes.Turn carefully with a spatula and cook second side untilbrown, about 3 minutes. Serve warm.

Nutrition information per slice: 129 calories; 6 g protein; 23 g carbohydrate; 2 g fat; 4 g ber; 191 mg sodium

Missing Egg Sandwich

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Makes 6 sandwiches

These sandwiches have the avor and appearance of egg saladwithout the saturated fat and cholesterol.

Cooking

without Eggs

P H Y S I C I A N S C O M M I T T E E F O R R E S P O N S I B L E M E D I C I N E

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