| FOOD CATEGORY |
INGREDIENT |
= |
SUBSTITUTION |
FOOD CATEGORY |
| P |
baking powder: 1 Tbsp. |
= |
1 Tbsp. cornstarch + ¼ tsp. baking soda (Western Family Brand soda is neutral) |
G |
S |
brown sugar |
= |
pure maple sugar (1:1) |
N |
D |
butter |
= |
margarine (1:1) |
(Sy) and ? |
D |
butter |
= |
unsweetened apple sauce (1:1) – Good for cakes and cookies |
F |
VARIES |
chocolate: 1 square (1 oz.) |
= |
3 Tbsp. cocoa + 1 Tbsp. oil
|
S - if sweetened |
VARIES |
chocolate |
= |
carob powder (1:1) |
N |
S - if sweetened |
cocoa |
= |
carob powder (1:1) |
N |
| G |
cornstarch |
= |
arrowroot powder (1/2:1, i.e. 1 Tsp. cornstarch = 2 Tbsp. arrowroot) |
N |
| G |
cornstarch |
= |
flour (1:2) |
G |
| G |
cornstarch |
= |
teff flour (1:2) |
N |
| E |
egg (1) |
= |
2 Tbsp. arrowroot flour or powder |
N |
| E |
egg (1) |
= |
1 tsp. baking soda + 1 Tbsp. rice vinegar |
G |
| E |
egg (1) |
= |
1 Tbsp. cornstarch |
G |
| E |
egg (1) |
= |
flax seed ground and mixed with water. Let set. Freeze in ice cube tray, then use 1 ice cube flax gel. |
G |
| E |
egg (1) |
= |
1 Tbsp. liquid soy lecithin |
Sy |
E |
egg (1) |
= |
1 Tbsp. granular soy lecithin + 1 Tbsp. water |
Sy |
E |
egg |
= |
tofu varies as an egg replacement, depending upon recipe |
Sy |
| E |
egg (1) |
= |
1/3 cup water + 3–4 tsp. flaxseed. Boil for 1 minute, and then strain. Cool before using.
|
G |
| E |
egg (1) |
= |
1/3 cool water + 1 tsp. arrowroot powder. Boil, remove from heat and cool before using. |
N |
| G |
flour |
= |
arrowroot powder (1:1) |
N |
| G |
flour |
= |
corn starch (2:1) |
G |
| G |
flour |
= |
teff flour |
N |
H |
honey |
= |
molasses or corn syrup (1:1) |
S |
| H |
honey |
= |
maple syrup agave syrup |
N |
| H |
honey |
= |
agave syrup |
C |
| F |
lemon juice |
= |
vinegar (grain or rice) |
G |
| F |
lime juice |
= |
vinegar (grain or rice) |
G |
| M |
meat, ground |
= |
grain, such as rice or quinoa, cooked |
G |
| M |
meat stock |
= |
soy miso dissolved in water (1 tsp. per 2 cups) |
Sy |
| M |
meat stock |
= |
homemade vegetable broth (couple drops of liquid smoke may be added) |
N |
D |
milk |
= |
soy milk (1:1) |
Sy, VARIES |
D |
milk |
= |
rice milk (1:1) SEE BEVERAGES FOR HOMEMADE RECIPE |
G, VARIES |
D |
milk |
= |
almond milk (1:1) SEE BEVERAGES FOR HOMEMADE RECIPE |
VARIES |
| D |
milk |
= |
homemade nut milk:
In blender combine 1 cup nuts + 1 quart water.
|
N |
S |
molasses |
= |
sorghum syrup |
S |
N |
oil |
= |
unsweetened apple sauce (1:1) – Good for cakes and cookies |
F |
| P |
potato |
= |
rutabaga |
N |
| P |
potato |
= |
winter squash |
N |
| P |
potato |
= |
yuca (cassava) root |
N |
D |
sour milk - buttermilk:
(1 cup) |
= |
1 cup water + 1 cup soy flour + 1 tsp. distilled vinegar |
Sy, G |
S |
sugar |
= |
pure fructose (1:1) |
F |
S |
sugar |
= |
maple syrup or honey (1/2 cup per cup of sugar)* |
N or H |
S |
sugar: (1 cup) |
= |
¾ cup honey and decrease liquid in recipes by ½* |
H |
