How To Replace Eggs In Your Recipes!


Swanson Health Blog brings to you a Top 7 Vegan Egg Substitution.

There are many reasons people choose to eliminate eggs from their diet: they’ve chosen to lead a more plant-based lifestyle (veganism and some forms of vegetarianism), concerns with environmental and human contamination, conditions chickens are raised in, cholesterol concerns, or allergies. Regardless, we’re here to help make sense of how to replace eggs in your recipes. This post is going to be especially beneficial for vegan baking, as converting a non-vegan recipe to vegan is usually going to involve substituting the egg with another ingredient.

All of the substitutions below replace one egg. (Double, triple, quadruple, etc., if necessary to follow your recipe.)


1. Ground Flax seeds – Mix 1 Tablespoon of ground flax with 3 Tablespoons of water. Stir with a fork until mixture is thick, creamy and egg-like.

2. Chia Seeds – Put 1 Tablespoon of chia seeds in 1/3 cup of water. Stir and then let sit for 15 minutes, until it becomes gelatinous. Learn more about chia seed uses.

3. Soy Protein – Mix 1 Tablespoon of soy protein powder with 3 Tablespoons of water. Mix thoroughly.

4. Agar Agar Flakes – Mix 1 Tablespoon of agar agar with 3 Tablespoons of water.

5. Ripe Bananas – Take 1/2 of a ripe banana and mash with a fork.

6. Applesauce – Measure out 1/4 cup of unsweetened applesauce.

7. Peanut Butter – Use 3 Tablespoons of organic peanut butter.

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Check Out This AWESOME Veggie Burritos Recipe!


Black Bean and Butternut Squash Burritos

You are going to love them, even if you are not a vegetarian!


Yield: 4 burritos or 3.5 cups of filling


  • 1 medium butternut squash, peeled, cubed, & roasted
  • 1/2 cup uncooked short grain brown rice (yields: 1.5 cups cooked)
  • 1-2 tsp olive oil
  • 1 cup chopped sweet onion
  • 2 garlic cloves, minced
  • 1 red pepper, chopped
  • 1 tsp kosher salt, or to taste
  • 2 tsp ground cumin, or to taste
  • 1/4 tsp cayenne pepper, or to taste
  • One 15-oz can black beans (about 1.5-2 cups cooked), drained and rinsed
  • 3/4 cup Daiya cheese
  • 4 tortilla wraps (large or x-large) [hint: corn tortillas are lower in sodium and calories, so consider converting these into tacos instead of burritos and use corn tortillas]
  • Toppings of choice: (avocado, salsa, vegan sour cream, spinach/lettuce, cilantro, etc)

1. Preheat oven to 425F and line a large glass dish with tinfoil. Drizzle olive oil on squash and give a shake of salt and pepper. Coat with hands. Roast chopped butternut squash for 45 mins. or until tender.

2. Cook brown rice (for directions, see here)

3. In a large skillet over medium-low heat, add oil, onion, and minced garlic. Sauté for about 5 minutes, stirring frequently. Now add in salt and seasonings and stir well.

4.  Add chopped red pepper, black beans, and cooked rice and sauté for another 10 mins. on low.

5. When b’nut squash is tender remove from oven and cool slightly. Add 1.5 cups of the cooked butternut squash to the skillet and stir well. You can mash the squash with a fork if some pieces are too large. Add Daiya cheese and heat another couple minutes.

6. Add bean filling to tortilla along with desired toppings. Wrap and serve. Leftover filling can be reheated the next day for lunch in a wrap or as a salad topper.

Thank you Oh She Glows for such an amazing recipe!
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How much dark chocolate can I eat?



(Image by Ghirardelli)

I don’t know about you, but that was my first question after reading my last post.  Here I am, trying to be healthy and LEAN and I’m promoting the benefits of dark chocolate.  Great, but how much dark chocolate do I have to eat (yeah right! I really mean, “…can I eat”) to actually gain the health benefits from that last article.

Not to ruin the surprise but the answer is only 6.7g per day.  So, if you are anything like me that number means nothing.  Luckily, the Easter bunny gave me those bite sized Ghirardelli dark chocolate squares for Easter.  Those little suckers are 11g, which means you only need to eat approx 60% of one of those little squares to get the health benefits you read about.  Based on your perspective, this is either good or bad news to you.  I honestly wanted an excuse to eat an entire 3.5oz bar per day, but (heavy sigh) I guess it’s not to meant be.

So, read this article and see the science behind the number.

Amazing Healthy Facts About Dark Chocolate, You Are Going to Love it Even More!


Check out this list of benefits of dark chocolate from

dark chocolate

Dark chocolate nutrition has clearly stated that a bar of chocolate gives you better health and fulfills overall nutrition of your body. Curious to know all the health benefits of dark chocolate? Here you go.

1: Cardiovascular Benefits

If you wish to lower the risk of heart attack and stroke, a small piece of dark chocolate as part of your daily diet could help a lot. The antioxidant compounds and flavonoids present in the dark chocolate play a very vital role in enhancing the flexibility of arteries and veins thereby regulating the flow of the blood. The chances of high blood pressure are spontaneously lowered and the cardiovascular complications are kept at bay. It is really a blessing that a small square of healthy dark chocolate has the power to ward off the deadly dangers of heart problems.

2: Gives you an Ideal Figure

Dark chocolate nutrition help you satiate all the unnecessary cravings you encounter during the day. This small piece of dark chocolate could help satisfy your taste buds and help avoid binge eating on sugary food and drinks through out the day. People looking to cut down on calorie intake should replace with sugary foods with this.

3: Reduces Risk of Diabetes

The flavonoids in the dark chocolate escalate the production of nitric oxide, which in turn plays very significant role in controlling the insulin sensitivity. Research indicates that flavonol epicatechin in cococa has impact on insulin signaling and glucose production.

4: Tasty and Side-effect Free Anti-Depressant

Whether a housewife, student or a professional; everyone on earth is destined to come under psychological pressures and tension at some or the other times. Dark chocolate produces stress busting endorphins in the brain. Endorphins are stimulated by the phenylethylamine or PEA found in the dark chocolate. The release or production of endorphins in the brain makes one feel relaxed and happier. The dark chocolate may not be considered to be the medicine or diet to bring someone out of depression but it does lighten you up. If you face any kind of mental pressure, bite on a bar of dark chocolate because the caffeine present in the dark chocolate is quite beneficial in revitalizing your mood and improving cognitive functions of your brain. Unlike the caffeine in the coffee, the caffeine in the dark chocolate does not make anyone addictive to it and therefore is a risk free solution.

5:  Effective Anti-Aging Drink

Who does not want to look young? No one likes wrinkles on their face or skin. The breakdown of collagen in the skin is reduced to a great extent as cocoa brings down the stress hormones and as a consequence the wrinkles on the skin are slowly reduced. The skin thus becomes fresh and young from inside and it makes one look younger. The aging symptoms are thus controlled by drinking hot dark chocolate.

6: Natural Sunscreen

One of the external factors that damage the skin is the harsh sunlight. The UV rays can severely damage the skin and it may take quite long to recover. The antioxidants like flavonols play important role in protecting the skin from harsh sunlight and UV rays. Dark chocolate improves the blood flow in the skin and makes sure the skin is hydrated.

7: Great for Teeth

Unlike white or processed chocolate, the organic cocoa containing dark chocolate is a wonderful food for your teeth. Dark chocolate makes your teeth healthier and brighter. The enamel protects the teeth from abrasion and any other external or internal damages. The loss or reduction of the required amount of enamel can be very dangerous to the teeth. Dark chocolate nutrition facts tell us that it is rich in theobromine, which strengthens the tooth enamel and protects your teeth.

8: Prevents Cancer

The free radicals in the body not only escalate the aging process but also can become the cause of various types of cancers. One of the best ways to keep the body free from free radicals is the consumption of food items that are rich anti-oxidants. Anti-oxidants play crucial role in removing these free radicals from your body. Dark chocolate is laden with anti-oxidants, which discard the carcinogenic elements from the body.

9: Lowers the risk of Alzheimer

The dark chocolate has lots of iron. It counters all the mental problems and enhances cognitive functions, such that it lowers the risk of Alzheimer to a great degree. The pregnant women are advised to consume certain amount of healthy dark chocolate so that the baby in the womb develops properly and acquires the strength to fight the risk of Alzheimer.

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