Baking without eggs: If a recipe calls for only one egg, it can usually be omitted- just add a little extra liquid to the batter. Other baked goods can be make by substituting each egg with one of the following:
1.5 tsp Ener-G egg replacer and 2 T water
1 T vinegar and 1 tsp baking soda
.25 C unsweetened applesauce, mashed banana, soy yogurt or blended silken tofu
2 T corstarch and 2 T water
1 T ground flaxseeds and 3 T warm water
Leather alternatives:
VRG.org/nutshell/leather.htm
Mail order catalog- Healthy-Eating.com or VeganStore.com or VeganEssentials.com or TheVegetarianSite.com
Recommendations for Vegan Adults:
- Vit B12- 25-100mcg (in a one daily dose, covered by a good multivitamin)
- Omega-3 fats 200-300mcg DHA and .5g uncooked ALA (take supplement every 2-3 days if under 60, daily if over 60)
- Calcium >700 mg (fortified soymilk or oj, or plenty of broccolu, kale, and collard greens)
- Vit D 25 mcg (1,000IU) (take a D2 only supplement when not exposed to 20-30 min midday sun, w/o sunscreen, on a day when sunburn is possible)
- Iodine 75-150 mcg (every few days, covered by multivitamin)
- Protein 2-3 servings or high lysine foods (1/2 C cooked lentils, peas, edamame, tofu, tempeh, garbamzo, kidney, pinto or navy beans, 1/4 C peanuts or pistachios, 3 oz soy meat or 1 C soymilk or cooked quinoa)
- Vit A 900 RAE for males and 700 RAE for females (1-2 servings of carrots, mango, cantaloupe or sweet potato)
- General Health (Plenty of whole grains, legumes, nuts, fruits and vegetables)
