Wow, we've got a lot of questions to cover today. But before we dive in I'd just like to say thank you to my dear friends and readers who ask away. It's very easy to get into the rigamarole and routine of how I eat from what I've read and what works, and sometimes just ignore certain topics--not for lack of interest--but just lack of being confronted with them. Or presuming others know where I'm coming from. If only we knew everything and everyone, right? So, your inquiries help me delve into new territories. When it comes to health, this is always a good thing.
Without further adieu, we've got three questions, and I hope to answer them to the best of my ability--and with some professionals' help. Here goes.
What do you use as an emulsifier in a vegan diet, since eggs are off limits?
Very good question. Eggs are one of those foods that seem to get media coverage every month, right? Are they good or bad for you or what? Well, when it comes right down to it, regardless of whether they are free range organic or not, and regardless of their nutritional profile, people are becoming more sensitive to eggs via allergies and compromised digestion. And then there are some who just simply want to stay away since they are more acid forming to the body's pH. So what's a person to do when they want to make a tasty dish and don't know how to bind the ingredients? Have no fear! There are many substitutions:
Ground flaxseed mixed in water. To replace 1 large egg, mix 1 Tbs ground flaxseeds with 3 Tbs hot water and let it stand for 5 minutes until an egg-like consistency is reached. This can bind patties, meatloaf, cookies and cakes. I've used this for garden burgers and various dessert recipes. It carries a dense nutty yet neutral taste that never overpowers the other flavors of the dish.
Chia seeds soaked in water. Same ratio as above, chia seeds are more gelatinous and some claim make higher rising baked goods than flaxseeds. I've never tried this one.
Pureed fruit or vegetables. Applesauce, mashed banana, and even purred acorn squash . . .to replace 1 egg, use 3 Tbs or 1/4 cup fruit or veggie puree and add roughly 1/2 tsp more baking powder to compensate for egg's leavening effect. Also, you might have to reduce sweetener in recipe if using fruit puree. I've used both mashed banana and applesauce, and they are very tasty substitutions for baked breads or muffins or pancakes.
Lemon juice and baking soda. I've never tried this one, but the professionals say that this produces good leavening action for baked goods. For a cake or sweet bread, try 2 TBS lemon juice mixed in the liquid cake ingredients and 1 tsp baking soda mixed with the dry ingredients. When you mix the liquid and dry ingredients together, whisk quickly and pop in oven. (I dunno, I'll take their word for it!)
Commercial Egg Replacer. Again, I've never used this, but I'm told the most common brand is Ener-G Egg Replacer (Vegan and gluten free). Made from potato and tapioca starch with leavening agents, it supposedly makes baked good nice a fluffy.
Work Consulted:
"Surprising Egg Substitutions," by Melissa Diane Smith. Better Nutrition, July 2012
Do you know anything about the safety of things like xanthan gum?
I gotta be honest, I'm sorta on the fence with this one. Though, my first gut (pun intended) reaction is to say stay away from xanthan gum because it is an additive, which means it's chemically manipulated to enhance flavor and not energy or digestion. Incidentally, various websites say that ingesting high quantities of xanthan gum can cause bloating, gas and digestive irritability. Hm! You don't say! When you have a polymer in your digestive track, there aren't enough Kreb's cycles to break it down and thus, your intestines get annoyed until it really does come out the other end? So, my instincts were right. Yet, there aren't enough tests or evidence that speak volumes about its biological instability/safety. I mean, xanthan is a naturally occurring substance from plants, so that's good. However, not every lab processes it the same, or with organic substances, so that can be a recipe for disaster if people are sensitive or allergic to certain plants like soy or corn. Add to that a plastic-like substance to make it a gum? Again, going back to the whole processing thing . . .why bother using these products when you can emulsify and sweeten with more natural and organic ingredients?
I dunno, just my two cents. Your comments are welcome.
I have been reticent to use agave nectar ever since I read online that it is produced and refined in such a way that it functions in the body strictly as a fructose form of sweetener, making it behave basically the same way as high fructose corn syrup. Is this information consistent with what you know about it?
Friend, thank you for this question. Because much to my dismay . . .you're right! Prior to your question I'd read that various raw vegans and health conscious folks were split on the issue, some going so far as to contact the agave nectar production companies to confirm the "raw" quality of the product. When they got "yes" as an answer, I thought, "Good enough for me!" And I've been using agave ever since. However, upon further investigation (prompted by your question), it appears that regardless of heating under 118 degrees Fahrenheit or not, a process called hydrolyzation takes place where the agave's fructose coagulates and is not conducive for healthy absorption. This is linked to high triglycerides in the blood along with other problematic health conditions if used in excess. Raw honey and pure maple syrup (which is not raw, but less processed than agave nectar) are better sweetener alternatives. I will be changing to these two things from here on out.
If you'd like a more in depth explanation, you can watch this YouTube video here.
Which reminds me to maybe post on all of the "Raw" products (key, red flag word) exploding in the natural health food marketplace these days. If it's got a bar code, friends, be weary of its rawness.
Ha. Rawness. I'm sure that's a new word.
Okay! Thanks again for the questions!
Without further adieu, we've got three questions, and I hope to answer them to the best of my ability--and with some professionals' help. Here goes.
What do you use as an emulsifier in a vegan diet, since eggs are off limits?
Very good question. Eggs are one of those foods that seem to get media coverage every month, right? Are they good or bad for you or what? Well, when it comes right down to it, regardless of whether they are free range organic or not, and regardless of their nutritional profile, people are becoming more sensitive to eggs via allergies and compromised digestion. And then there are some who just simply want to stay away since they are more acid forming to the body's pH. So what's a person to do when they want to make a tasty dish and don't know how to bind the ingredients? Have no fear! There are many substitutions:Ground flaxseed mixed in water. To replace 1 large egg, mix 1 Tbs ground flaxseeds with 3 Tbs hot water and let it stand for 5 minutes until an egg-like consistency is reached. This can bind patties, meatloaf, cookies and cakes. I've used this for garden burgers and various dessert recipes. It carries a dense nutty yet neutral taste that never overpowers the other flavors of the dish.
Chia seeds soaked in water. Same ratio as above, chia seeds are more gelatinous and some claim make higher rising baked goods than flaxseeds. I've never tried this one.
Pureed fruit or vegetables. Applesauce, mashed banana, and even purred acorn squash . . .to replace 1 egg, use 3 Tbs or 1/4 cup fruit or veggie puree and add roughly 1/2 tsp more baking powder to compensate for egg's leavening effect. Also, you might have to reduce sweetener in recipe if using fruit puree. I've used both mashed banana and applesauce, and they are very tasty substitutions for baked breads or muffins or pancakes.
Lemon juice and baking soda. I've never tried this one, but the professionals say that this produces good leavening action for baked goods. For a cake or sweet bread, try 2 TBS lemon juice mixed in the liquid cake ingredients and 1 tsp baking soda mixed with the dry ingredients. When you mix the liquid and dry ingredients together, whisk quickly and pop in oven. (I dunno, I'll take their word for it!)
Commercial Egg Replacer. Again, I've never used this, but I'm told the most common brand is Ener-G Egg Replacer (Vegan and gluten free). Made from potato and tapioca starch with leavening agents, it supposedly makes baked good nice a fluffy.
Work Consulted:
"Surprising Egg Substitutions," by Melissa Diane Smith. Better Nutrition, July 2012
Do you know anything about the safety of things like xanthan gum?
 |
| Xanthan gum. Say that ten times fast. |
I dunno, just my two cents. Your comments are welcome.
 |
| Alas, poor Agave, I knew you well. |
Friend, thank you for this question. Because much to my dismay . . .you're right! Prior to your question I'd read that various raw vegans and health conscious folks were split on the issue, some going so far as to contact the agave nectar production companies to confirm the "raw" quality of the product. When they got "yes" as an answer, I thought, "Good enough for me!" And I've been using agave ever since. However, upon further investigation (prompted by your question), it appears that regardless of heating under 118 degrees Fahrenheit or not, a process called hydrolyzation takes place where the agave's fructose coagulates and is not conducive for healthy absorption. This is linked to high triglycerides in the blood along with other problematic health conditions if used in excess. Raw honey and pure maple syrup (which is not raw, but less processed than agave nectar) are better sweetener alternatives. I will be changing to these two things from here on out.
If you'd like a more in depth explanation, you can watch this YouTube video here.
Which reminds me to maybe post on all of the "Raw" products (key, red flag word) exploding in the natural health food marketplace these days. If it's got a bar code, friends, be weary of its rawness.
Ha. Rawness. I'm sure that's a new word.
Okay! Thanks again for the questions!
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