❤️ February 2025 Plant-Based Updates from Melissa ❤️
Egg Substitutes, Black History Month, Superbowl Snacks, Girl Scout Cookies, January Book Recommendations
February is National Heart Month, so a good time to chat about eggs. Eggs do contain important nutrients, but they are high in cholesterol and their production has negative effects for animal lives as well as the environment. As egg prices continue to rise due to avian influenza outbreaks, now is a great time to try alternatives.
To make scrambled eggs or omelets, silken or form tofu can be cooked with turmeric, or try a carton of plant-based egg substitute. This is made from mung beans and provides about 5 grams of protein per 3 tablespoon serving.
For baking, and cooking, here are a few of my favorite egg substitutes. It can take some experimenting to see what works best in your recipe.
Aquafaba, the liquid from canned chickpeas, works well in breads, muffins, and challah. You can whip it into a foam for lighter waffles.
Fruit puree, like applesauce or pureed bananas, is good in pancakes, quick breads, and muffins. Use ¼ cup per egg.
Ground flaxseeds: try a tablespoon of these with 3 tablespoons of water for baked goods like cookies
Cornstarch: a tablespoon can helps with cookie structure and binding.
So for many uses, you may be able to substitute eggs in a recipe easily with pantry staples you have on hand!
6 Ways to Celebrate Black History Month - from the Academy of Nutrition and Dietetics
Top Tips About Girl Scout Cookies and Nutrition
Superbowl Snacks
Here are some of my favorite recipes for a healthier take on game day snacks:
Crispy Baked Cauliflower Bites
Vegan Hummus Layered Dip
Vegan Stuffed Mushrooms with Artichokes and Kale
Sign Up for Another Free Registered Dietitian Newsletter
Anne Danahy (Craving Something Healthy) shares easy, tasty Mediterranean-diet-inspired recipes and nutrition articles about how to stay healthy as you age. Check out her website, and sign up for her newsletter for more seasonal recipes and nutrition tips.
Thanks for taking a moment to complete this month’s poll:
What I’m Reading and Watching:
January Books
I read some good ones:
Camino Ghosts and Partners by John Grisham
Magical Meet Cute, Jean Metzger
Snow Flower and the Secret Fan, Lisa See (book club pick)
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