CNS-FIG-Draft 11:Layout 1 17/02/2011 15:07 Page 31 Eating and Intolerance Support Guide Eggs Dairy without Eggs Seafood

EggsPlanning Fruits Your Diet Grain Wheat

31 Gluten Egg Dried egg Livetin Ovamucin Vitellin • • • • • Pasta, noodles Pasta, Chinese rice and soups, some sushi puddings, anything Yorkshire some coated in , coated in breadcrumbs Mayonnaise, tartar sauce, horseradish sauce, lemon , salad dressings Scotch eggs, gala pie, hash browns, some potato products, ready meals bakery goods may not be Fresh labelled so check the ingredients with the baker Omelettes, quiches Cakes, biscuits, sweets, custard meringues, ice-cream, Steamed pudding, , pavlova, crepes, cheesecakes, crème caramel • • • • • • Foods to avoid Foods many Eggs can be found in foods such as: • • • Cooking Cooking Egg powder Egg yolk Globulin Ovaglobulin egg Pasteurised • • • • • ELEVATED Support Guide Support and Albumin Egg white egg Frozen Ovalbumin Ovovitellin Food Intolerance Intolerance Food • • • • • There are many foods that contain eggs and it is important to always There are many foods that contain eggs Eating Eating without Eggs without Note: before purchase. read the food ingredient labels carefully food ingredient labels: What to look for (and avoid) on If your results have shown an If your results have shown that reaction to eggs it is recommended consumption of you avoid or reduce your eggs and egg . source of protein Eggs are an excellent amounts of and provide significant B . calcium, iron, zinc and eggs are not an essential part However, many other of your diet as there are commonly consumed foods that provide equivalent nutritional value. © Cambridge Nutritional Sciences Ltd

Eating and Cooking without Eggs 32 CNS-FIG-Draft 11:Layout 1 17/02/2011 15:07 Page 32 Page 15:07 1 17/02/2011 11:Layout CNS-FIG-Draft Eating and Cooking without Eggs 33 Your Diet Your © Cambridge Nutritional Sciences Ltd Planning Planning A wide variety of egg-free speciality A wide variety of egg-free products including cakes, biscuits, desserts and ready meals are now available at supermarkets, chemists and the internet. Many of these companies will also provide an ‘egg-free’ product list on request from the customer service department or their website. Egg-free manufactured products (eg crisps, rice Websites for free-from foods Websites and Food Directory – Eggs; Egg-free Food Clear soup or broth Egg free mayonnaise (eg Granovita, Plamil) Egg-free snacks cakes, corn thins, rye crispbreads) fruit, stewed fruit, crumble, Fresh soya ice-cream, sorbet, custard (eg Birds) Home-made cakes made using egg replacer (eg Allergycare, Orgran) Jams, jelly marmalade, glace icing Pasta made from corn, rice, made Pasta quinoa or buckwheat Goodness Direct, (eg Biofair, supermarkets free-from range) Rice or buckwheat noodles (also known as soba) Plain boiled or fried rice (eg brown basmati rice) • • • • • • There are many egg-free There are many such as: foods available • • • Alternative foods to eat and foods to eat Alternative baking for egg-free useful tips Refer to meal ideas CNS-FIG-Draft 11:Layout 1 17/02/2011 15:07 Page 33 Page 15:07 1 17/02/2011 11:Layout CNS-FIG-Draft CNS-FIG-Draft 11:Layout 1 17/02/2011 15:07 Page 34

Eating and Cooking Food Intolerance Support Guide

Egg-free baking: Here are a few of the most useful egg substitutes There are many foods that can be used (ie per egg): as a substitute to egg that will provide variety to your meals and essential without Eggs (gram) – nutrients. Eggs perform a different • 1 tablespoon chickpea or soya flour function in different dishes, so you may and 1 tablespoon water need a different egg substitute, depending on the dish:- • Arrowroot – 1 tablespoon arrowroot, 1 tablespoon soya flour and • As a leavening/raising agent – in a 2 tablespoons water cake, for example, the eggs serve as Shortening – ½ tablespoon a leavening/raising agent, helping to • shortening (such as butter), make the cake light and fluffy. 2 tablespoons flour, • As a binder – in baked goods such ½ teaspoon baking powder and as biscuits, cookies and muffins, the 2 teaspoons water eggs add moisture and bind all • – 50g tofu blended with the liquid ingredients together. portion of the recipe. Tofu is the best way to substitute eggs in dishes such As main part of dish – if you're • as a quiche, fritatta or egg salad. The looking to substitute eggs in a quiche texture of silken tofu or crumbled or a mayonnaise, where eggs are a regular tofu is surprisingly similar to major part of the dish, then tofu is a boiled or cooked eggs when used in a good alternative to mimic the recipe instead of eggs and, by adding consistency of the eggs. a bit of mustard or turmeric to your dish will also look similar too! It is As a general rule, the fewer eggs a recipe sometimes necessary to adjust other calls for, the easier they will be to ingredients in the recipe when substitute. So, for example if a biscuit/ replacing with tofu, so it may be cookie recipe calls for one egg, using an advisable to find a recipe with tofu egg substitute will work much better than if possible, rather than just replacing in a recipe that requires three or four the eggs. eggs. It is also necessary to consider how the substitute will affect the overall • Banana – Mash or blend half a taste of the finished dish. Bananas, for banana to use as an egg replacer in example, may add a welcome hint of baked goods such as muffins, fruity sweetness to pancakes and pancakes or -free breads, such cookies, but may not be a good idea in as pumpkin bread and banana bread. casseroles or other savoury dishes!

34 Tip: Adding ground flax seeds to any recipe adds Omega-3 fatty acids to the recipe! You can buy ground flax seeds in healthfood shops or larger supermarkets.

© Cambridge Nutritional Sciences Ltd Eating and Cooking without Eggs 35 , then - Your Diet Your © Cambridge Nutritional Sciences Ltd - 2 heaped (in addition to Planning Planning – commercial Ener-G, Allergycare, Ener-G, such as are incredibly versatile and are incredibly ( Use self-raising flour Use self-raising (gluten-free if gluten is elevated) Increase quantities of oil and baking powder Add baking powder teaspoons baking powder per cake vinegar and baking soda Try ¾ teaspoon bicarbonate of soda and 1 dessertspoon of cider vinegar can be used in instead of baking powder Sieve flour and dry ingredients gently fold in the liquid to trap air • • • • • Other tips for raising agents when eliminating eggs: Egg substitutes Egg substitutes are Commercial egg replacers work best in relatively flavourless and biscuits, baked goods, such as muffins and cakes. They can also be used to bind ingredients together It is in a vegan casserole or loaf. important to read the labels carefully as some brands may contain egg whites. options Orgran) and are available in most easy to use well-stocked health foods and larger made from supermarkets. They are and/or soy protein, potato starch recipes may tapioca starch. Some when need additional moisture egg replacing eggs using commercial necessary to replacers so it may be tablespoon compensate with an extra of water or soya milk packet). the instructions on the • – – powder can be – 50ml white sauce – 25g/1oz apple sauce – 25g/1oz apple – blend 25g/1oz silken – Use 1 tbsp ground flax seed simmered in 2–3 tbsp water. Great for pancakes, breads, and other baking. For vegetarian loaves or burgers, vegetarian loaves For fine bread used mashed potatoes, crumbs, cooked rice or oatmeal, or tomato paste to bind ingredients. tofu with liquid ingredients until tofu is While it won't smooth and creamy. alter the flavour of a recipe, using tofu as an egg substitute will make baked goods a bit on the heavy and thick side, so it works well in brownies and pancakes. It will not work so well in a cake recipe (such as Victoria Sandwich) that needs to be light and fluffy. used in recipes that require egg each egg white, dissolve whites. For 1 tbsp plain agar powder in 1 tbsp Whip, chill and whip again. water. can also be used in baked goods such used in baked goods can also be pancakes. Bananas as muffins and have a similar and applesauce they will consistence to eggs, however rise or turn out not help your recipes to so you may need to light and fluffy, powder or include a bit of baking baking soda too. Agar powder Flax seed White sauce crumbs Mashed potatoes / bread Silken tofu Applesauce Applesauce can be used for binding as in can be used for binding baked goods. • • • • • • CNS-FIG-Draft 11:Layout 1 17/02/2011 15:07 Page 35 Page 15:07 1 17/02/2011 11:Layout CNS-FIG-Draft • ) • with Rye • • Roast lamb Scrambled Quorn • Roast chicken • Vegetable • Allergycare (eg Real • • Egg-free biscuits Ice-cream (see ‘Egg’ sandwiches • Egg-free quiche (using Egg-free noodles • eg Allergycare, ) and salad • • • Avocado and prawn salad and Avocado Porridge Flakes with milk Porridge • (eg Granovita, Plamil) • Bacon, tomatoes and Bacon, tomatoes • • Flapjack or Corn Thins • • Pizza and green salad Baked beans on toast Baked beans • • (eg Kallo) Gammon with pineapple, new potatoes, eg Plamil, Granovita Natural or fruit yoghurt Baked beans on toast • • • Raw vegetable crudites with , taramasalata • Rice cakes • • Greek salad with feta cheese Cornflakes or Rice Krispies with sliced banana, dried Rice Krispies with sliced Cornflakes or Homemade cakes (using egg replacer eg ideas (eg Plamil, Granovita) Fisherman’s Pie with vegetables Stir-fry vegetables with chicken, nuts, beans or Stir-fry • • • Fruit salad with mixture of nuts, seeds or millet salad with mixture of nuts, Fruit Egg-free macaroni cheese and salad Egg-free macaroni cheese • • Tuna and sweetcorn pitta or tortilla wrap Tuna with topping as for rice cakes ) ) Spaghetti bolognaise with egg-free pasta (most supermarkets) • Stir-fried chicken with cashew nuts in coconut milk sauce (with Stir-fried Chilli con carne with brown rice or rice noodles • Lancashire hotpot with mashed potatoes and peas • ) • • • Rice cakes or crackers with peanut butter, sesame spread or jam crackers with peanut butter, Rice cakes or • and stir-fry vegetables and stir-fry Mushroom omelette and tomatoes (made with omelette egg-free mix with omelette egg-free and tomatoes (made Mushroom omelette • Meal ) • Dried fruit, nuts and seeds • (eg Ryvita) Portion of fruit salad Portion Muesli with yoghurt or milk and fruit Muesli with yoghurt • Natural yoghurt with nuts, fruit, seeds or honey with nuts, fruit, seeds Natural yoghurt eg Allergycare eg Allergycare • • with sliced bananas, sesame spread, peanut butter or -free jam or sugar-free with sliced bananas, sesame spread, peanut butter ) • Poached salmon with new potatoes, broccoli, green beans Poached Turkey or chicken breast sandwiches and salad with egg-free mayonnaise/ dressing or chicken breast sandwiches and salad Turkey breast with roast potatoes, vegetables, Yorkshire Puddings with egg (batter made breast with roast potatoes, vegetables, Yorkshire replacer (check ingredients labels) Scones, with butter/cream/ jam fruits, yoghurt or milk fruits, yoghurt fruits or yoghurt with dried or fresh (eg Granovita, Plamil) chilli and turmeric) with brown rice ginger, flakes rice or rice noodles eg Allergycare crispbreads Foods) • fruit Fresh Orgran egg-free mayonnaise/ dressing Jacket potato and salad with mixed green leaves (with egg-free mayonnaise salad with chicken, sweetcorn and Pasta eg Plamil, Granovita wrap with chicken mayonnaise ( Corn Tortilla and mixed salad Broccoli and cauliflower cheese with a jacket potato Pancakes and bananas or strawberries (made with egg replacer (made with egg and bananas or strawberries Pancakes (see recipes) tofu on toast fruit or milk) honey and chopped oats (with water Porridge recipes) (eg Clearspring) lasagne with salad peas and broccoli or guacamole (with egg-free mayonnaise (with egg-free mayonnaise tofu – see recipes) with egg pudding (batter made and mint gravy with potatoes, vegetables and Yorkshire replacer baked beans (using tofu as a substitute) •

BREAKFASTS LUNCHES DINNERS SNACKS Egg-free Egg-free © Cambridge Nutritional Sciences Ltd

Eating and Cooking without Eggs 36 CNS-FIG-Draft 11:Layout 1 17/02/2011 15:07 Page 36 Page 15:07 1 17/02/2011 11:Layout CNS-FIG-Draft Eating and Cooking without Eggs 37 © Cambridge Nutritional Sciences Ltd Your Diet Your Egg-free Egg-free Planning Planning Enjoy! cups flour 4 cup cocoa powder tsp baking powder tsp salt cup chopped walnuts (optional) cup silken (soft) tofu cup water cup maple syrup / 1 2 4 4 2 4 2 2 / / / / / / / 2 tbsp vegetable oil 1 tbsp vanilla 1 1 cup sugar 1 1 1 and lightly grease a baking pan. syrup, maple the silken tofu, water, cocoa, oil and vanilla until smooth. remaining ingredients, except the nuts. ingredients, stirring well to combine. Gently fold in the walnuts. bake for about 40 minutes. 3 1 1 1 • • • • • • • • Preparation: 1. Pre-heat oven to 180°C/350°F/Gas mark 4 2. process In a blender or food processor, 3. In a large bowl, mix together the 4. Combine the dry ingredients with the wet 5. into the baking pan and the batter Pour NB 1 cup = 250 mls Brownies and An easy recipe for super-moist tofu fudgey vegan brownies, using as an egg replacer. Ingredients: • • • Recipes works best) Mayonnaise cups chocolate chips (optional) 2 cup soy milk tsp salt tsp paprika tsp mustard / 1 2 4 4 4 Ener-G Ener-G / / / / mark 4. Cookies will be soft and chewy. hour. This will help it firm up. hour. smooth. Transfer to a jar and store smooth. Transfer in the refrigerator. bowl until well combined. oil until the mixture starts to thicken. 1 box cake mix, any flavour 1 cup spread or butter egg replacer equivalent of 2 eggs ( 1 3 tbsp lemon juice 1 1 1 1 6 tbsp vegetable oil in a blender. 3. Bake 10-12 minutes at 180°C/350°F/Gas 2. dough for at least a half Refridgerate 4. Continue blending until thickened and Preparation: 1. Mix together all ingredients in a large 2. Blend on the lowest speed. 3. Gradually - one drop at a time - add the Quick Egg-Free Cookies Ingredients: • • • • Ingredients: • • • • • • Preparation: 1. Put except the oil all the ingredients Eggless Vegan CNS-FIG-Draft 11:Layout 1 17/02/2011 15:07 Page 37 Page 15:07 1 17/02/2011 11:Layout CNS-FIG-Draft CNS-FIG-Draft 11:Layout 1 17/02/2011 15:07 Page 38

Eating and Cooking Food Intolerance Support Guide

Scrambled Tofu Egg-Free Quiche Ingredients: A basic vegan quiche recipe that you can

1 2 add favourite spices and vegetables. without Eggs • / yellow onion, diced 1 Perfect for a weekend or brunch. /2 green bell pepper, diced • Use a vegan soy cheese that doesn't contain 1 block tofu, drained and pressed • casein for a dairy-free quiche. • 2 tbsp olive oil or butter • 1 tsp garlic powder Ingredients: • 1 tsp onion powder • 1 onion, chopped 1 • /2 tsp dried parsley • 6-8 mushrooms, sliced • 1 tbsp soy sauce • 3 cloves garlic • 2 tbsp • 1 tbsp olive oil 1 • /2 tsp turmeric (optional) • 8 oz frozen shortcrust pastry 1 • /2 block firm tofu Preparation: • 1 tsp soya milk 1. Slice the tofu into approximately one • salt and pepper to taste inch cubes. Then, using either your 1 /2 cup shredded vegan cheese hands or a fork, crumble it slightly. • 3-4 tomatoes, sliced thin 2. Sauté onion, pepper and crumbled tofu • in oil for 3-5 minutes, stirring often. Add remaining ingredients, reduce heat to Preparation: medium and allow to cook 5-7 more 1. Preheat oven to 200°C/400°F/Gas mark 6. minutes, stirring frequently and adding Cook the onion, mushrooms and garlic in more oil if needed. oil until soft, about 3 to minutes. 3. Wrap in a warmed flour tortilla with a bit 2. Press the pastry into a quiche dish and of salsa for a breakfast burrito or top bake for 5 minutes. with soya or dairy cheese. 3. In a blender or food processor, process the tofu, soya milk and salt and pepper Serves two until smooth. 4. Mix together the tofu and vegetables and add the vegan cheese. Gently pour into baked pastry. 5. Layer the sliced tomatoes across the top of the quiche. 6. Bake for 50 minutes to an hour, or until done.

Egg-Free

38 Recipes

© Cambridge Nutritional Sciences Ltd CNS-FIG-Draft 11:Layout 1 17/02/2011 15:07 Page 39 Eating and Cooking Planning Your Diet

Applesauce RecipesEgg-Free Cake Ingredients: without Eggs • 230g flour • 1 cup brown sugar • ½ tsp salt nutmeg • ½ tsp salt Carrot, Apple • 2 tsp baking soda • 1 tsp cinnamon and Raisin Cake • 1 tsp cornflour Ingredients: • 3 tbsp chocolate (not cocoa - • 225g/8oz self-raising flour use choc chips or baking squares) • ½ tsp baking powder • 115g raisins • ½ tsp salt • 337ml cups applesauce • 1 tsp ground cinnamon • 115g of nuts • 5 tbsp vegetable oil • 58g of butter melted, then cooled • Grated zest 1 orange, plus 4 tbsp juice • 140g/5oz muscovado sugar Preparation: • 140g/5oz finely grated carrot 1. Preheat oven to 180°C/350°F/Gas mark 4. • 1 medium eating apple, peeled, cored, 2. Sift dry ingredients, add nuts and raisins, and grated stir to cover with flour mixture. 85g/3oz raisins 3. Add applesauce and cooled butter. • 4. Stir until well blended. • 50g/2oz pumpkin seeds 5. Pour into greased pan. • Icing sugar, for dusting 6. Bake 45 minutes. Preparation: 1. Heat oven to 180°C/350°F/Gas mark 4. Homemade 2. Grease a 20cm round cake tin. Mix the flour, baking powder, salt and cinnamon Vanilla in a large bowl. 3. In a separate bowl mix together the oil, orange juice and sugar. Ice-Cream 4. Add the orange mixture to the flour along Ingredients: with the grated carrot and apple, orange 1 • /2 pint (250ml) single/light cream zest, raisins and pumpkin seeds. Then • Small tin of condensed milk stir until really well mixed. Spoon into the • 1-2 teaspoons vanilla extract prepared tin. (according to taste) 5. Bake for 50 mins – 1 hr until the cake pulls from the side of the tin. Cool on a rack before removing from the tin. Dust 39 Preparation: with icing sugar and serve. 1. Pour all ingredients into a mixing bowl and mix until smooth. 2. Transfer the whole mixture into an ice cream maker and freeze according to the manufacturer's instructions.

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Eating and Cooking Grocery List for Egg-Free Diet Many foods contain Eggs so it is always important to read the ingredient labels carefully before purchase

Fruit and Vegetables Beans and Pulses Bread and Snacks Lettuce / Mixed leaves Kidney/haricot/pinto/cannellini/ Rye crispbread (eg Ryvita) Tomatoes aduki/black-eye/butter beans - seeded or plain Chicken Mixed organic beans (tinned is fine) Multigrain Corn Thins Avocado (add to soups & salads) (eg Realfoods) Radish Lentils (mix with rice) Beetroot Organic baked beans without Eggs Onions Snacks (check ingredients) Cabbage Dips – hummus Mushrooms Dairy and Dairy Raw nuts – brazils, almonds, walnut Peas Alternatives Raw seeds – pumpkin, sunflower, Sweetcorn Milk – skimmed, semi-skimmed sesame, flax/linseed Broccoli Almond/rice/coconut/oat milk Peanut butter (eg Whole Earth) Cauliflower Soya milk and yoghurts Bounce Protein Balls Garlic Cheese (in moderation) Wholebake 9Bar snacks Carrots Cottage cheese Fruit conserve Green beans Feta / Mozzarella Dressings – egg free mayonnaise Sweet potatoes Goat / Sheep milk (eg Plamil, Granovita), olive oil & Baking potatoes Natural bioyoghurt balsamic vinegar Oranges/satsumas Organic Spread (eg Pure, Biona) Strawberries Butter Raspberries Fruit yoghurts (in moderation) Breakfast Cereals Blueberries Homemade muesli (oats, rye and Bananas barley flakes, buckwheat flakes, Apricots Rice and Pasta rice flakes, flaked coconut, S Frozen fruit (check ingredients) raisins, dried dates, pumpkin & Dried fruit Egg-free wholewheat or spelt pasta sunflower seeds, nuts) (eg made from corn, rice, buckwheat) Porridge or millet (warmed with milk) Basmati or brown rice Oatibix Meat, Fish and Buckwheat pasta (eg Orgran) Cornflakes / Rice Crispies / Alternatives Brown rice spaghetti (eg Waitrose) Shreddies Chicken Rice or buckwheat noodles Doves Farm Rice & Turkey Quinoa Buckwheat Cereal Beef (occasional) Wild game Fresh fish – cod, haddock, tuna, Bread and Snacks Drinks salmon, mackerel, trout Seeded or Granary bread Fruit juice – orange, apple, tomato Tinned fish – pilchards, salmon, Rye or Pumpernickel bread WATER sardines, tuna (occasionally) (eg Schneider Brot rye bread) Smoothies (eg Innocent) Prawns Village Bakery Borodinsky bread Herbal teas – peppermint, fruit tea Tofu Bread & multigrain buns Caffeine–free (eg Rooibosch) (eg Livwell) Oatcakes (eg Nairns) Rice Cakes Other Egg replacer (eg Allergycare or Orgran) which can be used in baking 40

© Cambridge Nutritional Sciences Ltd