I never have the right ingredients. What can I say, with 6
people in the family, I tend to run out of things a lot! I also try to cook a
bit more healthy than what some recipes call for. For instance, I may use
applesauce instead of oil for baking a cake. Below are some substitutes that I
tend to use.
Substitutes:
Gluten-free foods:
All of the following foods are naturally gluten-free: corn,
rice, wild rice, millet, brown millet, teff, buckwheat, amaranth, quinoa, soy,
sesame, flaxseed, hemp, potatoes, vegetables, fruit, nuts, milk, eggs, meat,
fish, poultry, legumes, fats, oils, etc.
There are many Gluten Free products available now-a-days. You can substitute any bun out for a GF bun or Noodles for GF noodles, etc.
Alternatives to
flour:
Chestnut flour, lupine flour, guar gum, arrowroot flour,
tapioca flour, banana flour, coconut flour, hemp flour, chickpea flour, soy
flour, almond flour, quinoa flour, amaranth flour
Gluten-free thickeners:Xanthan gum, carob bean gum, guar gum
Dairy Free:
Soy milk: Contains 109 calories, 5 grams of fat, 7 grams of
protein and 8 grams of carbs (14).
Rice milk: Contains 120 calories, 2.5 grams of fat, 1 gram
of protein and 23 grams of carbs (15).
Oat milk: Contains 130 calories, 2.5 grams of fat, 4 grams
of protein and 24 grams of carbs (16).
Almond milk: Contains 60 calories, 2.5 grams of fat, 1 gram
of protein and 8 grams of carbs (17, 18, 19).
Coconut milk: Contains 80 calories, 5 grams of fat, 0 grams
of protein and 7 grams of carbs (20, 21).
Cashew milk: Contains 60 calories, 2.5 grams of fat, 1 gram
of protein and 9 grams of carbs (22).
Flaxseed milk: Contains 50 calories, 2.5 grams of fat, 0
grams of protein and 7 grams of carbs (23).
Hemp milk: Contains 100–140 calories, 5–7 grams of fat, 2–5
grams of protein and 8–20 grams of carbs (24, 25).
Coconut milk yogurt: 180 calories, 14 grams of fat, 1 gram
of protein and 12 grams of carbs (29).
Almond milk yogurt: 128 calories, 7 grams of fat, 3 grams of
protein, 14 grams of carbs and less than 1 gram of fiber (30).
Soy milk yogurt: 80 calories, 3.5 grams of fat, 6 grams of
protein and 6 grams of carbs (31).
Hemp yogurt: 147 calories, 4.5 grams of fat, 11 grams of
protein, 16 grams of carbs and 3.4 grams of fiber (32).
Vegan cheeses are often highly processed and offer less
protein than dairy cheese. However, you can also make homemade substitutions
with whole foods like tofu, nuts and nutritional yeast.
Vegetable oil blends: 50–100 calories, 6–11 grams of fat, 0
grams of protein and 0 grams of carbs (35, 36, 37).
Coconut butter: 105–130 calories, 10–14 grams of fat, 0–2
grams of protein and 0–8 grams of carbs (38, 39, 40).
Cultured vegan butter, made from coconut and cashews: 90
calories, 10 grams of fat, 0 grams of protein and 0 grams of carbs (41).
Nut butters: 93–101 calories, 8–9 grams of fat, 2–3 grams of
protein and 3–4 grams of carbs (42, 43, 44).
How to Substitute Sweeteners
1. Honey and pure maple syrup are sweeter than sugar, so use
less (about 1/2 – 3/4 cup) for each cup of sugar.
2. When substituting a liquid for a granulated sweetener
(e.g. using honey when the recipe calls for sucanat or brown sugar), for every
1 cup of honey, subtract 1/4 cup of liquid from the recipe (that means also,
for every 1/4 cup of honey, subtract 1 Tbsp of liquid).
3. The converse is then, when substituting a granulated for
a liquid sweetener (e.g. using sucanat or coconut sugar when the recipe calls
for maple syrup or honey), for every 1 cup of sweetener, add 1/4 cu of liquid
from the recipe (that means also, for every 1/4 cup of honey, add 1 Tbsp of
liquid).
4. If baking with honey or maple syrup, reduce the oven
temperature by 25 degrees Fahrenheit, since maple syrup and honey will tend to
caramelize and burn faster than granulated sweeteners.
5. Since maple syrup and honey are somewhat acidic, when
baking, you will need to add 1/4 – 1/2 tsp baking soda per cup of honey or
maple syrup to the batter so it will rise.
Broth, Beef or
Chicken
*Substitute 1 cup boiling water and 1 teaspoon instant
bouillon granules (or 1 bouillon cube) for 1 cup broth
Breadcrumbs
Substitute
*3 to 4 slices oven-dried bread crushed for 1 cup
breadcumbs.
*Substitute 3/4 cup cracker crumbs for 1 cup breadcrumbs.
*Substitute 1 1/4 cups croutons or stuffing cubes, crushed
for 1 cup breadcrumbs.
*Rolled oats or crushed brand cereal
Butter and Oil
*Substitute equal amounts melted butter or margarine for
vegetable oil.
*Applesauce or prune puree of equal amounts for butter and
oil.
*May also sub. 2/3 amounts applesauce in place of the fat.
*Substitute unsalted butter for salted butter in any recipe.
It is NOT necessary to add salt.
*Substitute whipped butter, based on weight, not volume for
stick butter.
*Substitute stick margarine made from canola oil in most
baking applications except in pastry recipes. Using margarine will produce a
softer dough than one made with butter, and may not have the same flavor
Buttermilk
*Substitute 1 tablespoon vinegar or lemon juice plus enough
milk to equal 1 cup for 1 cup of buttermilk. Let stand 5 minutes.
*Substitute 1/2 cup plain yogurt plus 1/2 cup milk for 1 cup
buttermilk.
*Cream (40% fat) (Heavy Whipping Cream not for whipping)
*Substitute 1/3 cup melted butter and 2/3 cup whole milk for
1 cup whipping cream.
*Two tablespoons flour whisked into two cups non fat milk
Cream, Half &
Half
*Substitute 3/4 cup whole milk and 1/4 cup whipping cream
for 1 cup half & half.
*Substitute 1 tablespoon melted butter and enough milk to
equal 1 cup for 1 cup half & half.
Eggs
*Substitute 1/4 cup refrigerated egg product for 1 whole egg
or two egg whites for 1 whole egg.
*1 tablespoon ground Flax
Seed + 3 tablespoon water= 1 egg
* ½ a medium Banana, mashed
*
¼ cup (4 tablespoons) Apple sauce
* ¼ cup (4 tablespoons) Silken
Tofu
Herbs
*Substitute 1 teaspoon dried herbs for 1 tablespoon fresh
herbs.
Sour Cream
*Substitute 1 cup plain yogurt for 1 cup sour cream.
Sugar, Granulated
*Substitute 1 cup firmly packed brown sugar for 1 cup
granulated sugar. (Flavor will be affected somewhat.)
Whipping Cream
*Substitute 1/3 cup melted butter and2/3 cup whole milk for
1 cup whipping cream.
White Flour
*Whole-wheat flour for half of the called-for all-purpose
flour
Self Rising Flour
Packet Soup Mixes
Here are some seasoning mixes that I use as substitutes for
the packet stuff you can get in the store (example is my MEATLOAF that uses the
packet of onion soup mix.) You can use this instead- with out all the sodium!
Onion Soup Mix
Ingredients
4 teaspoons Beef bouillon granules (if using low sodium
add 1/2 tsp. salt)
8 teaspoons Dried onion flakes
1 teaspoon Onion powder
1/4 teaspoon pepper
1/4 tsp. parsely flakes
use instead of buying soup mix packet
Ranch Seasoning
Mix
Ingredients
1 cup Dried parsley flakes
1/4 tsp. Ground black pepper
1/4 tsp. Salt
1/4 cup Garlic powder
1/4 cup Onion powder
Pinch dried thyme
2 Tbls. Dried dill
Mix all ingredients and place in air tight jar.
*If you want that milky flavor added, mix in 1/2 to 1 cup
powdered milk or powdered buttermilk.
Italian Dressing
Mix
1/3 cup Powdered Parmesan cheese
1 tbsp. Garlic powder
1 tbsp. Onion powder
1 tbsp. Paprika
2 tsp. Celery seed
1 tbsp. Sesame seeds
1 tbsp. Dried Italian seasoning blend
1/2 tsp. Salt
1/8 tsp. Pepper
Preparation
Measure all into a ziploc baggie & seal until ready
to use
Taco Seasoning Mix
INGREDIENTS
1 tablespoon cornstartch
1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon cayenne pepper
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1/2 tsp. ground corriander
1 teaspoon sea salt
1 teaspoon black pepper
DIRECTIONS
Mix all ingredients together. Store in an airtight
container.
Creamed Soups
This is my most used substitution. I use it in place of
basically every cream soup a recipe calls for.
This is one recipe where you can see The Way I Made It my
Own, calls for this basic cream soup:
Chicken and Wild
Rice Soup with Mushrooms
Basic Cream Soups
Ingredients:
3 Tbls butter
3 Tbls. Flour
1/4 tsp. Salt
1 cup Milk
Preparation:
Melt 3 tbsp margarine in small saucepan, blend in 3 tbsp
flour and 1/4 tsp salt. Cook and stir until bubbly. Using a wire whisk, stir in
1 cup milk and cook just until smooth and thick.
Add spices if desired.
You can vary the flavor by adding curry powder, garlic,
onion, celery salt, lemon juice, chili powder, parsley, chopped veggies,
chives, etc
*Mushroom Soup: Add 1/2 cup finely chopped mushrooms
*Celery Soup: Add 1/2 cup minced celery
*Potato Soup: Add 1 cup diced potatoes, cooked
*Vegetable Soup: Add 3/4 cup mixed vegetables, cooked
*Broccoli Soup: Add 1 cup chopped broccoli, cooked
*Asparagus Soup: Add 1 cup chopped asparagus, cooked
*Cheese Soup: Add in 1 cup shredded Cheese of your choice
(usually whatever the recipe calls for, is what I add).
Cook's Notes:
Makes slightly over 1 cup and is the same as a 10 oz. can
of undiluted condensed
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