Fans of savory breakfasts are sure to enjoy our new recipe for a vegan omelette. It tastes best served warm with lightly melted plant-based cheese and vegetables such as broccoli and corn. If you prefer other flavor combinations, be sure to try the omelette with plant-based sausage and chives. You can pack such a vegan omelette in your lunchbox for school or work, as it is also a convenient and nutritious snack when cold.
Filling omelette without eggs
Both traditional and vegan omelette should be nutritious and satiate us for a long time. A high proportion of protein in the dish determines a longer feeling of satiety. By using the vegetable egg substitute myEgg in the recipe, we get a higher protein content in the omelette than if we use flaxseed or banana. You can read about egg substitutes in plant-based dishes in our post: What instead of eggs – or, how to replace eggs in vegan cooking?
Ingredients (recipe for 1 omelette):
30g type 450 wheat flour
100g myEgg
3g baking powder
approx. 120g vegetables e.g. broccoli, onion, corn
salt, black pepper
canola oil – for frying
Recipe:
Shred the broccoli into small florets and blanch: put the broccoli florets in boiling water for about 3 minutes, then plunge them into ice cold water to cool. Finely chop the onion. Heat oil in a frying pan and fry the vegetables for about 10 minutes.
In a bowl, mix myEgg, whole wheat flour, baking powder and spices. Add the vegetables and mix again.
In a small frying pan, heat a teaspoon of canola oil. Pour in the batter, cover with a lid and fry for about 5 minutes, until browned on one side and “seared” on top. Flip the omelette and fry on the other side until browned.
Vegan waffles are a treat not only for children but for anyone who craves sweet debauchery. For many people, waffles are a must-have holiday treat, most often bought from a stall by the sea. With powdered sugar, whipped cream and seasonal fruit or jam, they will be perfect not only for dessert but also work well as a lavish weekend breakfast.
Perfect waffles with no milk or eggs
Is it possible to prepare vegan waffles without adding milk and eggs? It is super easy! The secret is to use a good binder for the batter – plant-based egg substitute myEgg. Thanks to it, waffles do not crumble, and at the same time, they are fluffy. If you want your waffles to be crispy, leave them to cool on the griddle after baking. Waffles can also be frozen, so if you have prepared more portions, go ahead and put them in a Ziploc bag and freeze them. That way, if you get the urge for something sweet, you can quickly reheat the waffles in the waffle iron without defrosting them first. Below is a simple and proven recipe for crispy vegan waffles.
In a bowl, mix dry ingredients, i.e. wheat flour, sugar, baking powder and salt.
In a smaller bowl, mix myEgg, vegetable drink, oil and vanilla extract. Pour the wet ingredients into the dry ingredients and mix to a smooth batter using a mixer or kitchen whisk.
Lightly grease the waffle iron plates with oil and preheat. Using a ladle, spoon portions of the batter onto the heated plates. Bake the waffles for about 4 minutes (depending on the power of the machine), until they turn golden brown.
Put finished waffles away to cool slightly and become crispy.
Vegan waffles taste the best with fresh fruit, jam, whipped cream or other of your favourite ingredients.
If you’re on a vegan diet, thinking about starting this lifestyle or just want to educate yourself – you’re in the right place. Find out why vegans don’t eat eggs and how it affects their health. Let’s get started!
What is a vegan diet?
First, let’s start with the basics. What exactly is a vegan diet?
When we hear about any “diet” most often the first association that comes to mind is weight loss. We want to emphasize that the vegan way of eating has nothing to do with “magic miracle diets”, which are mainly aimed at losing excessive weight.
A vegan diet is a way of eating that excludes all animal products from the daily menu. Unlike a vegetarian diet, it is not just meat, but also all dairy products, eggs and even honey. A vegan menu is based on plant-based products – vegetables, fruits, grains, legumes, nuts, seeds, seeds and vegetable fats.
The basics of a vegan diet
In order to reap the many benefits of excluding all zoonotic products from the diet, every vegan should first ensure that the daily menu is properly balanced.
A vegan diet must provide adequate amounts of all essential nutrients. We mean not only proteins, carbohydrates and fats but also all vitamins and minerals. Is it possible to exclude zoonotic products from the menu? Of course, it is. However, it is necessary to approach the subject consciously and properly select and combine the products included in our meals.
How to bring protein into a vegan diet?
A topic of much controversy in the context of practising a vegan lifestyle is adequate protein intake. Sources of protein in the classic diet are mainly meat, eggs and dairy – that is, products that every vegan avoids by a wide margin.
Fortunately, all the information about plant-based products not being able to meet the body’s protein needs is MYTH! With proper diet planning, it is possible to provide the body with all the essential amino acids that are key to building muscle and staying healthy.
The protein of plant origin is just as digestible as animal protein, but much of the controversy surrounding protein in a vegan diet is related to the insufficient amount of essential amino acids in particular plant products. However, this does not mean that the body will not be able to properly utilize plant protein. In order to prevent deficiencies, it is necessary to properly compose meals, take care to diversify the diet and combine plant products that will complement each other with missing amino acids. How to do it?
Combine legumes and grain products
Nuts and seeds are rich in protein, but also in fat. Combining them with cereal products or fruits ensures the provision of complete protein, as well as fiber and other nutrients.
Examples: muesli with nuts and fruit, salad with spinach, nuts and strawberries, yoghurt with pumpkin seeds and granola.
Consume soy products
Soy products, such as tofu, tempeh, soy milk or edamame beans, are rich in protein and provide all the essential amino acids. They can be eaten in various forms, as a side dish in salads or soups, spread on bread, or used as a substitute for meat or eggs.
Examples: Tofu and vegetables, soy milk smoothie, edamame salad.
Look for plant-based substitutes
You can go a step further and make composing meals rich in complete proteins easier. Thanks to properly selected ingredients, myEgg vegan eggs provide all the essential amino acids, so your body will assimilate them fully without any problems. The ingredients in myEgg include various sources of plant protein – hemp seeds and pea seeds. The amino acid profiles of these two sources complement each other and create a protein that replicates the protein from a chicken egg. Quick, tasty, healthy and vegan!
Remember that you can combine amino acids not only in the span of one meal but also from the perspective of an entire day’s menu. This will not affect the degree of protein assimilation and will significantly facilitate the planning of a full-fledged vegan diet.
Opt for variety!
Why don’t vegans eat eggs?
Referring to the basics of the vegan diet, which we described above, the answer to this question should be very simple – they are animal products. Period.
More than once a vegan has certainly ended a discussion in this way, with someone who tried to persuade him to return to a standard diet. Following the principles of the vegan lifestyle, at this point, the discussion should end, but rest assured – we have decided to elaborate more on the topic and raise many issues that affect the reasons for excluding eggs from the vegan menu. We hope to convince you (or if you’re a vegan – reassure you) that it really is worth looking for alternatives and substitutes for chicken eggs.
Why don’t vegans eat eggs? — 4 reasons to convince you
Eggs are one of the most popular dietary ingredients around the world. Although eggs are rich in many valuable nutrients, some people, mainly vegans, choose, to exclude them from their daily diet. Why don’t vegans eat eggs? Let’s take a closer look at this question.
Ethics and morality
For many vegans, the decision not to eat eggs stems primarily from ethical and moral concerns. The direction in which the farmed egg industry has developed can truly shock. We are equally horrified by the fact that there are still many people who are completely unaware of it. What’s behind the boxes full of eggs that you can so easily throw in your shopping cart?
First – eggs most often come from hens industrially raised in cramped cages without access to natural sunlight or open space.
Second – in many cases, these cages are so small that they do not allow the animal to change position or even the slightest movement.
We can read all sorts of markings on the eggs available in stores, which can inform us about the conditions in which the hens are raised. But thirdly – there are still many loopholes in the law that allow numerous lapses and irregularities in animal breeding. Giving up eating eggs is a way to protect animals and fight cruelty.
Health
Many people will say that eggs are rich in many valuable nutrients, which can include complete (standard) protein, vitamins A and D, selenium and choline. However, on the other hand, chicken eggs are also very rich in cholesterol. Cholesterol is a substance that, when its levels are too high in the blood, can lead to numerous heart diseases and other cardiovascular-related disorders, resulting in heart attack or stroke.
At the core of the vegan diet are fats of plant origin, and thus the outright exclusion of cholesterol consumption. Compared to those practising a traditional diet, vegans often boast much better control of lipid metabolism, and thus a much lower risk of cardiovascular disorders. Did you know that you can enjoy the taste and nutritional value of eggs without worrying about cholesterol? Try our myEgg!
A well-balanced diet and plant-based alternatives
Vegans follow the principle that their diet should be balanced and based on plant-based sources of protein, carbohydrates and fats. Vegans have many alternative sources of protein that provide a range of nutrients in addition to the basic macronutrients. Many plant-based products can replace eggs in a variety of recipes. The list starts with typical vegan egg substitutes and ends with bananas, chia seeds or flaxseed. Vegan cuisine is full of various alternatives to traditional dishes that usually contain eggs, such as omelettes, pancakes, muffins, cakes and other baked goods.
In the menu of the average Pole, eggs appear very often, and not diversifying the diet may be associated with a reduction in the intake of essential vitamins and minerals, which are certainly not lacking in a vegan diet.
Environment
There is no denying that plant-based alternatives are also more environmentally friendly than egg production. Raising poultry, including laying hens, requires large amounts of water, feed and energy. Egg production is associated with greenhouse gas emissions and environmental pollution. Going further, it is not only the raising of hens itself that negatively affects the environment. Animals are fed with feed that is often produced in an unsustainable way, leading to even more greenhouse gas emissions. Giving up eggs is a way to reduce your carbon footprint and protect the environment.
Vegans who care about the environment tend to choose more sustainable food options. Vegan egg substitutes can provide the same amounts of protein and other nutrients, with a much lower environmental impact.
Be VEGAN — take care of your health and the environment
Still in doubt why vegans don’t eat eggs?
Excluding eggs from your daily diet can bring many benefits. Not only to you but to the entire planet. We hope we’ve managed to at least broaden your awareness of the benefits of eliminating chicken eggs from your menu.
If not, the final argument will certainly be the quality, taste and convenience of myEgg – be sure to give it a try, and you will certainly get rid of any doubts.
It looks beautiful and tastes delicious – vegan shortcrust tart. This baked product is not to be missed on the Easter table. The name might suggest that this cake comes from the Mazury region (shortcrust tart is mazurek in Polish), however, the recipe most likely came to our country from Turkey. Since the 17th century, shortcrust tarts have been baked in Poland and are an integral part of Easter dishes. Traditional shortcrust tarts are low, rectangular or square in shape and richly decorated, which also makes them serve a decorative function.
Easter shortcrust tart
Easter shortcrust tarts are traditionally made on a shortcrust, sponge cake or walnut base, while the top is coated with a sweet paste such as toffee, chocolate, orange or marmalade. Shortcrust tarts are characterized by a rich decoration of dried fruits and nuts. They are also often decorated with icing by placing Easter slogans such as. , “Hallelujah” or drawing spring catkins. Practically in every house they are prepared a little differently. Below is a unique recipe for a vegan shortcrust tart brownie – on a shortcrust bottom with an intensely chocolate brownie mix.
In a bowl, mix all the ingredients for the shortcrust and quickly knead. Wrap the kneaded dough in cling film and put it in the refrigerator for 1 hour. After this time, take it out of the refrigerator, roll it out and give it the desired shape, for example, rectangular or oval in the shape of an egg. The dough should be about 1-1.5cm thick. Place the dough on a baking tray lined with baking paper and bake for 10 minutes at 180°C.
Brownie mix:
Break the chocolate, melt it completely in a water bath and cool. In a bowl, whisk 200g myEgg with sugar, add the melted chocolate and mix.
Slowly add flour and minced almonds to the mixture, whisking all the time.
Spread the chocolate mixture on the pre-baked shortbread bottom and put it back in the oven for 10 minutes (180°C).
Once the shortcrust tart is baked, decorate it with nuts and leave it to cool.
A yeasty, vegan Easter cupcake is a must-have cake on the holiday table. Usually sprinkled with powdered sugar or covered with lemon icing. Baked in a traditional round mould with a chimney and grooves, which give it a distinctive pattern. Decorated with sprigs of boxwood or catkins, it looks beautiful in an Easter basket. It is the culmination of a traditional Easter breakfast and goes outstandingly well with freshly brewed coffee.
Traditional Easter babka
In Poland, this baked product has been known since the 15th century. It is traditionally baked on Good Friday and eaten on Easter after the end of Lent. Nowadays, in addition to yeast babka, sand babka is often baked. Sand babka is prepared from 4 ingredients: flour, butter, eggs and sugar in the same proportions, without the use of yeast. Also noteworthy is the marbled babka, part of whose batter contains the addition of cocoa. The light and dark batter are poured alternately into the mould, so that when the cake is baked, beautiful black-and-white patterns resembling marble are created. A vegan Easter babka based on a traditional recipe is easy to prepare. Below is the recipe for a plant-based version of the yeast babka.
Additionally: powdered sugar or lemon icing for decoration.
Recipe:
Prepare the yeast leaven. In a small bowl, add 10g of sugar, 40g of slightly warm plant-based milk and a tablespoon of flour. Mix and set aside for 10-15 minutes.
In a large bowl, mix the flour, the remaining sugar, the prepared leaven, the rest of the plant-based milk and start kneading the dough. Once it is smooth, add oil and raisins. Knead the dough for 10 minutes.
Set aside covered to rise for 1 hour. After this time, transfer to a muffin mould and again leave to rise.
Bake the risen dough for 30 minutes at 180°C (in up – down setting).
When ready and cooled, sprinkle the cake with powdered sugar or pour lemon icing.
Italian cuisine has a great number of fans and for many, Italian pasta without eggs is a dream. It is one of the essential elements of this cuisine. Pasta-based dishes are valued not only for their taste but also for the simplicity of their preparation. In stores, shelves overflow with various shapes and types of pasta. For lovers of home cooking, we recommend preparing Italian pasta from scratch.
Homemade pasta
To prepare pasta yourself, a pasta-cutting machine will be useful. With it, you can very easily obtain pasta dough of the desired thickness. Using the right slicer, you can produce pasta of the desired shape, such as tagliatelle or spaghetti. On the market, you can find automatic ones and at a slightly lower price – manual pasta machines.
Homemade pasta can also be prepared without using dedicated equipment. All you need to do is roll out the finished dough thinly on a pastry board and then use a knife to cut out the noodle shape of your dreams. Hand-cut noodles will go well with soups such as broth, tomato soup, or even fruit soup.
The finished homemade noodles can be dried, for example, in a mushroom dryer or oven or spread out on a pastry board. This is a great way to store leftover pasta. You can reach for it when hunger strikes and cook it just like classic pasta from the store.
The most important rule when making Italian pasta is that for every 100g of flour you need 1 egg (which equals 50-60g of myEgg).
Recipe:
Mix all the ingredients in a bowl. Then knead the mixture for about 15 minutes on a pastry board. Wrap the dough in plastic and put it in the refrigerator for 24 hours.
After this time, remove the dough and knead for about 5 minutes. Using a pasta machine, roll out the dough to the desired thickness and then cut out shapes, such as tagliatelle.
Cook the pasta for 2 minutes in salted boiling water. Serve the finished pasta with pesto, olive oil, such as aglio e olio or other sauce.
Inulin is a raw material that is most often extracted from chicory roots for industrial production. Inulin is a complex sugar belonging to the fructans. After starch, it is the second most common spare carbohydrate in the world of flora. It is found in more than 30,000 plants. Other examples of plants that contain high amounts of inulin are: Jerusalem artichoke, garlic, asparagus, salsify and dandelion root. In contrast, the most commonly consumed inulin-rich vegetables and fruits on a daily basis are onions, leeks, garlic, bananas, wheat, rye and barley. Inulin can also be produced by certain bacteria and fungi.
The history of inulin
The history of inulin dates back to the early 19th century. In 1804, Valentin Rose, a German pharmacologist credited with the discovery of baking soda, among other things, detected a peculiar substance in the roots of the oman (Latin: Inula helenium). In 1817, British scientist Thomas Thomson named this compound “inulin” after the Latin name of this plant. German plant physiologist Julius Sachs pioneered the study of fructans. In 1864, he detected spherocrystals of inulin under a microscope after precipitation with ethanol.
Inulin from chicory – a natural prebiotic
Prebiotics are food components that are resistant to digestive enzymes in the digestive tract. These substances positively affect the host by selectively stimulating the growth of beneficial bacteria in the colon. They differ from probiotics in that they do not contain any microorganisms, but only stimulants.
Inulin contains in its chemical structure fructose residues linked by β-(2-1)-d-frutosyl bonds. The human body does not produce enzymes that can cut such bonds, so inulin is resistant to digestion in the small intestine. Almost 90% of inulin passes into the colon and is metabolized by bacteria present there, which produce short-chain fatty acids. A systematic review by Le Bastard et al. analyzed nine randomized, double-blind clinical trials, and in all of them, inulin consumption was associated with a significant increase in the number of Bifidobacterium bacteria. Other concordant results included increases in Anaerostipes, Faecalibacterium and Lactobacillus and a decrease in Bacteroides.
In people with constipation, inulin intake was associated with a significant increase in stool frequency. This confirms the potential effect of inulin on the composition of the human intestinal microflora. A meta-analysis by Yurrit et al. showed that inulin supplementation of 20-40g/day significantly improved the consistency, hardness and transit time of stools in people suffering from chronic constipation. In turn, consumption of each 1g of inulin increased wet stool by an average of 1.5-2g.
Chicory inulin in the food industry
Inulin has found many uses in the food industry. The FDA, the U.S. Food and Drug Administration, has recognized it as safe and given it GRAS (Generally Recognized As Safe) status. It is used in the bakery, meat, dairy, and confectionery industries in many products:
Cereal products i.e. breads, pastries, breakfast cereals;
Due to its high fibre content and prebiotic effect, it is used in functional foods. Functional foods resemble conventional foods in form, but in addition to providing nutrients they benefit health.
The wide use of inulin is based on its technological and functional properties. It improves the texture of the product, as well as has a stabilizing effect. It also works well as a fat and sugar mimetic. The highly branched polymers of inulin are characterized by good solubility. They are capable of forming gel-like particles, thus changing the texture of the product thereby providing a fat-like mouthfeel. Short-chain molecules, on the other hand, improve taste, sweetness and are used as replacements for sucrose. Hence the widespread use of chicory inulin in “light” products, i.e. those with reduced sugar or fat content.
Sumamry
Inulin is a natural carbohydrate with a number of health-promoting and functional properties. It is a source of dietary fibre. As a prebiotic, it stimulates the development of normal intestinal microflora and helps with constipation. When added to food products, it can improve texture, and can partially replace fat and sugar.
