Eggs are needed in a recipe to act as either a binder or thickener. Without them the recipe will be runny, hard, or just plain mush. For the vegan there are numerous egg substitutions depending on what you are trying to achieve with the recipe that calls for eggs.

For instance, in veggie burgers or casseroles, a “binding” or “thickening” effect is needed, so you could add arrowroot, cornstarch, flour, oats, or breadcrumbs to reach your desired consistency. Either of these will do the trick.

However, when trying to substitute eggs in baking, it can be a bit trickier.

When making cookies, breads, and baked goods you can use applesauce, pureed bananas, pureed dates, or Ener-G Egg Replacer when you need the “binding” properties of eggs. To achieve the “thickening” qualities of eggs in pie fillings or custards, try something like agar-agar, kudzu, arrowroot, cornstarch, or flour. Firm tofu also works in baked goods like cheese cakes.

When I make my cheese cakes I use corn starch and tofu as a binder and thickener. For my pumpkin cheesecake, can of pumpkins works wonders as a binder.

There is always a way to work a recipe that calls for eggs without the actual egg. You can use any of the following to substitute one egg in a recipe:

• 1/4 Cup Mori-Nu silken style, firm or extra firm tofu, pureed until smooth
• 1/4 Cup applesauce or pureed bananas + ½ t. baking powder
• 1 tbsp cornstarch or flour whisked with 1 tbsp water
• 1 tbsp. finely ground flax seeds plus 3 tbsp water blended in a blender until frothy, and let rest 30 minutes to 1 hour
• 1 1/2 tsp Ener-G Egg Replacer whisked with 2 tbsp warm water

Don’t be afraid to experiment with the above substitutes. Some may work better in some recipes than others. For example, you will want to use the flax seed or powder replacements in a cookie recipe, like chocolate chips, so that your cookies don’t have a fruit taste; and use the fruit-based replacements, like apple sauce, in a banana bread or oatmeal cookie recipe.

Now if you love eggs and miss the taste of an omelets or a good scrambled egg, then use tofu. Yes, you can make an omelet with tofu. All you need is a simple base that will serve as your omelets and your favorite fillings. In my home we make a scrambled egg dish with tomatoes, vegan cheese, bell peppers, vegan bacon bits, and Boca crumbles.

Cooking with egg alternatives can be a challenge. But with a little experimenting and some ingenuity it can be a valuable experience.

- LaTara Ham-Ying is owner of Vegan Family Living.

Keep up with what’s happening at Mom’s Talk Network, by clicking here.

There are many people who think that they can’t go Vegan. However, being a former meat eater myself, I often challenge the skeptics to give it a try. It really is not as bad as it seems.

Here are some ways you can go Vegan for a day:

* Try some marinated tofu with your salad. You can purchase it in the produce section of any grocery store. My favorite is the blackened or bar-b-qued tofu. Slice it up over some salad or seasoned brown rice and you have a great meal.

* Instead of putting beef in your stew, why not use TVP (Textured vegetable protein) or a grain like quinoa or brown rice. Your stomach will thank you for the break and you will add a good source of fiber to your diet.

* Bake a potato and instead of dairy butter and sour cream, try the Tofutti brand of sour cream and Earth’s Balance butter. They taste just like their counterparts, if not better, and there is no transfat.

* Instead of bacon and eggs for breakfast, try some steel cut oatmeal with a slice of whole grain toast. Add some flax seed oil to your oatmeal for your daily dose of omega 3.

So as you see, going Vegan for a day is not that difficult. All it takes is some creative ideas, a visit to the grocery store, and a little time in the kitchen.

- LaTara Ham-Ying is owner of Vegan Family Living.

As a vegan it is important for me to have great tasting products. I have found some products to be a bit on the bland or rubbery side over the past few years and I was not thrilled at all. So I went on a hunt trying different ice creams, butters, sausages, ground meat products, and moe vegan items to see which ones are the best tasting.

Here are my Top 5 Vegan Products:

1. Tofutti Ice Cream – I am an ice cream expert. I love Ben & Jerry’s and Hagen Das. I like my ice cream to be creamy with chunks of something in it. So when my husband told me about Tofutti Ice Cream, I was skepical because I thought there was no way a vegan ice cream could taste like I was used to. Well, the Better Pecan shut my mouth and made a believer out of me. It was creamy an chunky just the way I like it. Tofutti comes in ice cream sandwiches as well and I have yet to try a flavor I did not like.

2. Soy Garden Butter – Bread and butter was a childhood favorite for me. When I moved to chicago, the choices for healthier butter that were vegan friendly were not very good. Either they did not melt or they tasted like I was chewing on old rubber boots. One day we were shopping in Trader Joe’s and we came across the Soy Garden brand. So we picked up a container of it. When we got home my husband and I did the melt taste and it melted well. Then we pulled out the whole wheat bread, got the knife and spread that stuff on thick. UMMM…that is all I can say. I can also add that Soy Garden is also transfat free and has no cholesterol.

3. Tofutti Cream Cheese – Yep, there is that brand name again. I must admit that the Tofutti line has some pretty good items. From their cream cheese to the sour cream they are by far a vegan’s best bet for taste so close to the real stuff you really don’t know the difference. Try the cream cheese in your cheese cakes or on a bagel. You won’t be sorry.

4. Tofurkey Italian Sausages – While on vacation I made vegan spaghetti with these sausages for my friends and family. They did not the difference. One of my friends even purchased some for her meat eating boys and made them some spaghetti. She loved the fact that they were not greasy and that her boys could not tell the difference. She went out the next day and purchased other Tofurkey products like the cold cuts and the bratwurst.

5. Morning Star Ground Meat – Try it in your chili in place of ground beef. You cna even create some awesome tacos and burritos with it. It is a very good ground meat substitute.

So there you have my top 5 Vegan products. The next time you are in the grocery store make sure to grab one of them and give it a try.

- LaTara Ham-Ying is owner of Vegan Family Living.

Keep up with what’s happening at Mom’s Talk Network, by clicking here.

In 1956 the USDA created a Basic Four Food group. Through time and with increased knowledge about the importance of fiber and the health risks from much of what was suggested, the Basic Four Food Group was changed. The amount of recommended animal products and vegetable fats was lowered drastically, but still proved detrimental to the health of many Americans.

In 1991 the PCRM ( Physicians Committee for Responsible Medicine) developed a new food group. This group is a no-cholesterol, low-fat plan that provides an average adult daily nutritional requirement. It just so happens that the New Four Food Group is vegan based. This latest food group includes the following:

* The Fruit Group includes citrus, berries, melons, exotic fruits, and even tomatoes. Fruit provides vitamin C, fiber, and beta-carotene. You should always choose whole fruit over juices because the fiber content is lower in fruit juice. Try to stay away from over cooked fruit and canned because the nutrient content changes in the process. A typical serving size for this group is 1 medium piece of fruit, ½ cup cooked fruit, or 4 ounces of juice. To get the most out of fruit it is suggested that you eat 3 or more servings per day.

* The Legumes Food group is what we commonly know as beans and bean alternatives. This is where the major portion of proteins for vegans comes from. In addition this food group provides good sources of fiber, iron, calcium, zinc, and B vitamins. Chick peas, lentils, pinto, peas, and soy are all a part of this hearty group. The recommended serving in this group is two per day. A serving size is equal to ½ cup cooked beans, 4 ounces tofu or tempeh, or 8 ounces soy milk.

* Whole Grains include whole wheat products such as pasta and flour. Brown rice, whole grain bread, tortillas and other whole gain products fall under this group. Whole Grains are full of fiber, protein, B vitamins, and zinc. There are some people who have an allergy to gluten in whole grain products but there are many gluten free items available on the market for those with the gluten allergy. It is recommended that you eat about 5 or more servings per day. A serving size is a ½ cup of hot cereal, 1 ounce dry cereal or 1 slice of bread.

* The Vegetable Food Group offers a vast array of nutrients and choices. From dark leafy greens to rich orange and yellow varieties, vegetables come packed with riboflavin, fiber, calcium, vitamin C, and other great nutrients. You should always include a generous portion of vegetables in your diet and opt for raw as much as possible. It is suggested that you get 4 or more servings a day and a typical serving is 1 cup raw vegetables or ½ cup cooked.

Of course you want to get a daily amount of vitamin B12 and vitamin. Getting these nutrients is as easy as taking a daily stroll in the sun. Doing this for twenty minutes a day will give you all the vitamin D you need for that day. Nutritional yeast takes care of the vitamin B12.

Vegan eating is not as hard as some may think. Getting the nutrients needed is simple and balance is always key.

- LaTara Ham-Ying is owner of Vegan Family Living.

Keep up with what’s happening at Mom’s Talk Network, by clicking here.

Red Lobster

I grew up on the eastern shore of Maryland where seafood was a diet staple. Red Lobster reminds me of home and lets me introduce my kids to the wonderful world of seafood delights. The menu offers so many combinations of seafood items that it’s hard to choose only one.

My kids love the cheddar Bay biscuits. Our whole family likes shrimp so whatever the kids chose to eat includes them in some form. We each get something different so that we can share. The service at Red Lobster is friendly and the wait is minimal.

The dining room is spacious also. Meals are priced a little higher than other family restaurants, so we only eat there on special occasions. But, if you really want a delicious seafood dinner, Red Lobster is the place.

To learn more, check out the Mom’s Talk eBook’s Freezing It & Loving It!