Substitution Charts:
Cooking With A Conscience

The following substitution charts and tables show several suggestions on substitutions which can be used to avoid allergens while cooking, baking and eating. By using these substitution suggestions, your transition to a new style of cooking and eating will become faster and easier.

Here you will find suggestions for substitution for dairy, corn, soy, peanut, tree nut, egg, gluten, and food dyes.

Dairy Allergy Substitution Charts

For Baking:

• substitute equal amounts of water, fruit juice, almond milk, rice milk (see below), coconut milk, hemp milk or plain soy milk. You can also use goat's milk, if tolerated.
• other replacement liquid-Rice milk (thinner consistency so use 10% less than regular milk)
• when using fruit juice as your liquid, reduce sugar or sweetener in your recipe by approximately 1/4
• heat water and jam on stovetop till melted and substitute equal amounts
• for better results when making waffles, using water or plain hemp, soy, rice, coconut or almond milk is fine but to really bring out the best flavor, substitute an equal amount of oil for the butter called for in the recipe.

To replace (Dairy) Butter

• 3/4 cup applesauce = 1 cup butter
• use equal amount of soy butter
• use soy spread or olive oil to season vegetables
• soy ice cream for dessert or snack
• use coconut oil to replace liquid butter
• Fleischmann's unsalted margarine, Earth Balance (non-dairy) Buttery spread, Spectrum Organic shortening can be used as a direct replacement
• 8 T. vegetable or olive oil will replace 1 stick of butter
• For a reduced fat version, 6 T. unsweetened applesauce plus 2 t. olive or vegetable oil = 1 stick of butter

Finding a suitable margarine recipe that looks like butter, tastes like butter and fulfills the memories of butter on your toast etc can be difficult, especially if you have a soy and dairy allergy. The following recipe, submitted By J.Shepherd from St Paul, Mn. can easily be made at home and yet it still fulfills that desire for a buttery spread ideal for hot or cold situations. This version is gluten free, dairy free and soy free**. It also has no dyes, no trans fats or hydrogenated fats.Enjoy this version as is or add some of your favorite fresh spices to make an herb butter suitable for summer's vegetables.

Buttery Margarine

Ingredients

• 1 T. coconut oil, solid or liquid
• 1/2 cup sunflower or corn oil
• 1/2 cup olive oil
• 1 tsp liquid lecithin**
• 1/2 cup So Delicious coconut creamer
• 1/2 tsp. salt
• 1 dash ground tumeric for color

Place all ingredients in a blender and mix for 2 minutes, until mixture is the consistency of cake batter.

Pour mixture into a shallow 2 cup container, cover with a lid and freeze overnight. When you are ready for use, remove from freezer approximately 10 minutes before use and uncover. Scrape a knife across the top to make butter curls until you have the desired amount needed. Re-cover and re-freeze till next use. Use within one month.

Each teaspoon contains 26 calories, 4g total fat, 1 g saturated fat, 0g trans fat, 0mg cholesterol, 14mg sodium, 0 carbs, 0g fiber, 0g protein

**(this product can come from corn, soy, egg, or sunflower. Check the label carefully to verify its source or contact the manufacturer. Many people, though allergic to soy, can tolerate soy lecithin because the proteins are removed during processing. This must first be confirmed with your doctor before trying it.)

If the recipe calls for yogurt:

• use an equal amount of soy yogurt, coconut yogurt, soy sour cream, unsweetened applesauce, or fruit puree

Check Natural Food Stores for rice or soy ice cream, butter,or yogurt. (Check the label very carefully for soy cheese-many times most brands contain casein, a milk protein.)

If the recipe calls for Buttermilk:

• 1 cup buttermilk = 1 T. white vinegar (or lemon juice) plus enough rice or soy milk to make 1 cup
• 1 cup coconut milk
• 7/8 cup rice milk or fruit juice
• 7/8 cup plain water

If the recipe calls for Evaporated Milk:

• 1 cup evaporated milk= 3/4 cup water plus 1 cup Darifree powder (stocked in most grocery stores)

If the recipe calls for Sweetened Condensed Milk:

• 1 cup Darifree powder (or other milk substitute powder)
• 1 cup sugar
• 1 cup boiling water
• 1 T. glutenfree/cornfree margarine (optional)
• 1/2 tsp Glutenfree vanilla

If the recipe calls for Ricotta Cheese or Cottage Cheese:(this recipe is not soyfree)

• 1 Lb. firm tofu, halved
• 1 cup safflower oil
• 1/2 tsp. salt
• small pinch of sugar

Combine half of the tofu with all of the other ingredients and process in blender until smooth. Place the second half in a bowl and smash with fork, leaving small lumps. Stir lumps into the smooth paste.Use on a 1:1 ratio with your recipe.

The following do not contain milk protein so do not need to be avoided:

• Calcium Lactate- Lactic Acid (the starter culture may contain some milk product so may have to be avoided by the highly sensitive)
• Sodium Lactate- Cocoa Butter
• Sodium Stearoyl Lactylate- Cream of Tartar
• Calcium Stearoyl Lactylate- Oleoresin

Corn Allergy Substitution Charts

The following corn replacements generally work best when used in combination. Experiment by combining them to find which flavor you prefer the best. Barley, buckwheat, millet, oats, potatoes, rice, sweet potatoes and spelt

• Only 100% pure maple syrup
• 100% pure farm-raised bees fresh honey, but confirm with beekeeper himself he does not use HFCS as a supplemental feed for his hives
• Plain organic yogurt
• Homemade vanilla extract- see recipe below*
• Canned fruits in its own juice- nothing added
• Natural-Raised chicken or pork
• 1 T. Cornstarch exchange to 2 T. allergy-free flour
• Cheese- Swiss or Cheddar(most varieties) check the label
• Peanut Butter and jelly- Fresh ground peanut butter with jelly(sugar and fruit only)

Recipes for baking/cooking substitutes:

• Homemade Vanilla Extract- 750ml bottle of potato vodka plus 2 whole vanilla beans (Combine and let this sit for one month)
• (Substitute) Baking Powder: 1/2 tsp. cream of tartar + 1/4 tsp baking soda= 1 tsp. baking powder or combine 1/3 cup baking soda + 2/3 cup cream of tartar + 2/3 cup arrowroot starch ( or substitute 1/3 cup potato starch or tapioca starch for the arrowroot - be sure to reduce the quantity though to 1/3 cup, not 2/3 cup)
• (Substitute) Corn Syrup: 1 cup sugar + 1/4 cup liquid(whatever you are using in your recipe)= 1 cup corn syrup OR Rice Syrup(available at health food stores) can be used as a direct replacement in equal amounts

  OR

• (Substitute) Corn Syrup: 2/3 cup sugar 1/3 cup of hot water. Combine, stir and allow to cool back to room temperature before using
• (Substitute) 10X Sugar (Confectionery Sugar): 1 cup sugar + 1 T. potato starch= 1 cup 10X Sugar : Blend the sugar and potato starch in a coffee grinder until no longer grainy.

Soy Allergy Substitution Charts

• Milk products- Cow, goat, almond, and rice milk will all replace soy
• Xanthan gum- used in baked goods for adding the correct texture to your baked goods
• Plain yogurt, mashed bananas, applesauce or mashed prunes can be used as a replacement for vegetable oil in baked goods
• Green peas or garbanzo beans can be used to replace
• Nuts or seed can be used to replace soybeans
• Use canola oil or safflower oil instead of vegetable oil (since it is often difficult to find out what exactly is in each brand of vegetable oil)

For a close equivalent to regular margarine, see the Dairy Free section for a suitable recipe for homemade margarine which is Soy free, Dairy free and Gluten free.

Highly refined, deodorized and processed soy oil(in this refining process all of the soy proteins are filtered out- generally only the highly allergic will have any reactions from the use of this product). Proceed with caution the first time.

Peanut Allergies Substitution Charts

• Sunflower seeds- check with the manufacturer first, some companies process peanuts on the same machinery
• Sesame seeds, Flax seeds, Dried Fruit or Chocolate chips
• For crunch in a casserole try crumbled croutons, crushed potato chips or tortilla chips
• Toasted peas or toasted garbanzo beans make excellent snack choices
• To replace a peanut butter sandwich try hummus, white bean spread or an eggplant spread
• for a dessert item replace peanuts with toasted coconut,

Tree Nut Allergies Substitution Charts

• Water chestnuts, crushed tortilla chips, crushed corn flakes, rice krispies or potato chips or croutons add crunch
• Beans either toasted, baked or fried make excellent choices for snacking or in stuffing
• Sesame Seeds or pumpkin seeds
• Sunflower seeds ( confirm with manufacturer they are not processed on the same line as nuts)

Egg Allergy Substitution Charts

Egg Replacer ( this is not the same as egg substitutes), It looks like a flour-like substance that comes in a box. Check the ingredient label- some manufacturers do use egg whites in it.

For baking- use any of the following:

• 1 tsp. baking powder+ 1 T. water + 1 T. white vinegar
• If recipe calls for 2 or more eggs substitute 1 T. cornstarch (or arrowroot) plus 3 T water for each egg called for. Another one which often works is 1 T. soy flour plus 1 T water equals 1 egg.
• 4 T. unsweetened applesauce plus 1 tsp. baking powder yields 1 large egg (or replace the applesauce with silken tofu and keep the baking powder for similar results)
• 1 tsp. apricot puree + 1 tsp yeast dissolved in 1/4 cup warm water
• 1 tsp flaxseed meal + 1 tsp water
• 1 packet Knox gelatin+ 2 T. warm water- mix right before use)
• 1 1/2 T. water+ 1 1/2 tsp. oil + 1 tsp baking powder
• 1/4 tsp. yeast dissolved in 1/4 cup warm water

Avoid all products with a clear glaze (usually egg whites).

Egg substitutes are not the same as egg replacement.

Egg Replacers - Some varieties do have egg in them. Check the labels carefully,

This homemade recipe for egg replacer you can make yourself will guarantee your safety. Make this mix ahead of time and store in an airtight container to use as needed.

Ingredients

• 1 cup potato starch
• 3/4 cup tapioca starch
• 2 tsps. homemade baking powder (1/2 tsp. cream of tartar + 1/4 tsp baking soda= 1 tsp. baking powder)

To use the above follow these measurements:

• one small egg = 1 1/2 tsp mix plus 2 T. water
• one large egg = 1 1/2 tsp mix plus 2 T. water and 1 T. unsweetened applesauce
• one egg yolk = 1 1/2 tsp mix plus 1 T. water

When making homemade waffles without eggs, using flax gel as your replacement instead of egg substitute gives you a better finished flavor and color. Mix 1 T. flax meal(ground up flax seeds) with 3 T. warm water. Let stand, stirring occasionally, until thickened. This recipe will replace 1 egg.

Gluten Allergy Substitution Charts

Avoid all of the following: Wheat, Barley or Rye flours. Some people also are allergic to Oats (mainly this is because of cross-contamination, there is no gluten in oats).

Safe gluten-free flours include corn flour, rice, potato starch and flour, soybean, chestnut, buckwheat, millet, garbanzo(also called chickpea, gram, channa), tapioca (starch or flour), sorghum, quinoa, teff, amaranth and arrowsweet.

Gluten-free flours loses its elasticity(property which makes the bread rise) when the gluten is removed: Use the following to add the "bread rising" back in.

• Xanthum gum(E415)- a type of starch when added to gluten free ingredients will make the "stretch factor" back into your baked goods. Xanthum gum is a powder. Add it to your dry gluten free ingredients first and then add the liquids.
• Guar gum- This is a product from the seeds of a locust bean. It is used as a thickener or bulking agent.
• Use extra egg or egg white powder.
• for batters and breadings it often works best if you substitute soy flour because it inhibits fat absorption into your meat or food product.

Possible substitutions for one cup of wheat flour:

• 7/8 cup rice flour
• 1 cup corn flour
• 1 1/8 cup oat flour
• 2/3 cup brown rice flour + 1/2 cup tapioca flour
• 5/8 cup potato starch

Mainly, especially in baking, most people find that a flour blend is preferable. This means combining two or three types of flour yields a better finished product. Experiment to find which combination you prefer to your tastebuds.

A popular common all-purpose flour blend often used is:

• 1/2 cup rice flour
• 1/4 cup tapioca starch/flour
• 1/4 cup cornstarch or potato starch (not potato flour)

Some common replacements:

• Need tapioca flour per recipe: substitute equal amount of potato starch (not potato flour) OR an equal amount of corn starch per the recipe. Or combine the potato starch and cornstarch in equal portions to make the quantity called for in the recipe.

Important to remember:

• Potato flour and potato starch are NOT the same. Each must be used as stated in any recipe.
• Corn flour and cornstarch are NOT the same. Each must be used as stated in any recipe.
• Tapioca flour and tapioca starch are the same ingredient. It is a regional preference which name gets used on packaging.These two can be used interchangeably.

  For a close equivalent to regular margarine, see the Dairy Free section for a suitable recipe for homemade margarine which is Soy free, Dairy free and Gluten free.

Dye Free Products Substitution Charts

• 100% Fruit Juice- a substitute for soft drinks, fruit punch or fruit drinks
• Sprite or 7-Up - These two soft drink flavors are completely void of dyes but they do contain sodium benzoate( a preservative)
• Pepperidge Farms Chessmen cookies- totally dye free

Bake all muffins, cakes and cookies from scratch. Boxed versions all have dyes. Use pure extracts only. Artificial extracts all have dyes.

• Cereals- the more color, the more dye. Use Cheerios, no colors, flavors or preservatives.
• Welch's Fruit Juice Bars- no dyes or preservatives- closest item available to a childhood favorite- the popsicle
• Plain gelatin plus 100% fruit juice will replace any Jello product on the market.

There is no way not to be affected by food dyes in this country if you buy all of your groceries at the store. The only safe way is to start eating whole foods - preferably those you have grown yourself. Whole foods consist of fruits, vegetables, whole grains, protein/dairy (Natural farm raised) and healthy fats (like olive oil).

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