No egg in your diet?
There are various reasons people don’t include eggs in their diet, such as: food sensitivities, personal choice, or avoidance due to other health reasons. At home, we’ve been trying to include more whole-foods and plant-based meals into our diet, however one of our usual “go-to” meals that the kids will eat willingly is healthy oven-baked chips and egg (or “pippies” as my almost 2 year old calls them). So after a few of my egg-free creations lately like the curried “egg” and whole food “egg-free” mayonnaise and most recently the egg and sugar free meringue biscuit it got me thinking about how to replace fried eggs. Because for many people it is a favourite but lets face it, fried foods really aren’t healthy for you. So this is what I came up with… My daughter loved it… my son didn’t mind it, but I have something in mind for him, so stay tuned for “Pippies and egg – the sequel”:-)
How to make the “white”
This quantity of ingredients makes enough for 2 large “eggs” alternatively, if you use round molds, you could get at least 3 out of it. You want to pour it to ~0.5-1cm thickness so you have enough depth to pour the yolk into.
- 1/2 cup boiling water
- 1 and 1/2 tsp agar agar powder*
- 1 cup rice milk (any milk alternative will do) we currently use vitasoy protein and calcium enriched. For a whiter white you can add up to 1 and 1/2 cups rice milk)
Agar agar is isolated from seaweed and sets liquid much like gelatine does, however, it is also vegan because it is not animal derived. Although no dairy, egg, gluten or nuts are added to this recipe, if you have a serious allergy, please ensure all the ingredients you include are suitable for your dietary needs.
- To a small saucepan, transfer 1/2 cup boiling water (or bring 1/2 cup water to the boil, then turn down to simmer).
- Add the agar powder and with a small hand held whisk stir until it has all dissolved (the water should look clear, maybe with a slight yellow tinge).
- Add the rice milk to the melted agar solution and stir in until all is combined.
- Pour the white into “molds” (don’t leave it to stand too long as it will begin to set). I’ve used a pyrex dish. You want it to be something you can easily remove the white from when it is set.
- Place the white mix in the mold in the fridge to set for 45-60 mins. (if you added 1.5 cups of rice milk, then leave it for 60 mins) It should be very firm when it is set.
- Cut the egg shape out using a paring knife, and transfer to a serving plate.
- With a small coffee spoon or teaspoon, gently “hole out the centre” leaving a round well (I cut a circle shape first so the edges are more defined). Try not to scoop all the way through, but if you do, it is ok (I did the first time and it didn’t leak too much).
* This mix makes quite a “stiff” white, if the white is too soft it wont hold shape well as you transfer it to the serving plate or make the well.
How to make the “yolk”
- 1 can of butter beans (preferably low salt organic and a BPA free can. If no salt, then thoroughly rinse the beans through water to wash off the excess salt)
- 1/2 tsp turmeric powder
- 1/4 tsp either mustard powder or dijon mustard (if it suits your dietary requirements)
- a pinch of Himalayan sea salt
- Juice of 1/4 lemon
- up to 4 tbsp nutritional yeast
- 1/2 cup water
- 1 tbs rice milk
- Add all ingredients into a blender and puree until it is silky smooth. (If you use a stick blender, ensure you blend until everything is mixed. If your blender cant blend things finely enough then pass it through a sieve or colander). You might like to adjust the lemon juice, milk and salt to taste. (Add more lemon juice if you like more tang, it also it brings out the flavour of the nutritional yeast, and add more rice milk if you’d like to make the over all flavour more subtle. However the more milk you add the runnier it will be so adjust this to your tastes/ needs also).
- Transfer to a jug to that will allow you to easily pour out of (and store the remaining in an air tight jar).
- Pour the yolk mix into the well in the white.
How to make the sweet potato “Pippies”
- 1 peeled large red sweet potato
- 1/2 tbsp olive oil (optional)
- Cut the sweet potato into french-fry or thin chips and then transfer to an oven dish.
- pour the olive oil over the chips and mix through with your hands, turning them over until all the chips have been lightly covered. (I find this helps them stop drying out too much).
- Heat at 180 degrees C for 35 minutes.
The best thing about this recipe, is that unlike with a “real egg” I’ve found in the past that the yolk runs out before the chips do… not anymore! You can refill as much as you like!