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 or soy milk

• 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

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

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= 1/2 cup rice or soy milk + 1 T. white vinegar (or lemon juice)

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

• Plain organic yogurt

• Homemade vanilla extract- see recipe below*

• Canned fruits in its own juice- nothing added

• Natural-Raised chicken or pork

• 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

• (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

• (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

• Xanthum gum-

• Green peas or garbanzo beans can be used to replace

• Nuts or seed can be used to replace soybeans

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 or Flax seeds

• 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

Tree Nut Allergies Substitution Charts

• Water chestnuts add crunch

• Beans either toasted, baked or fried make excellent choices for snacking or in stuffing

• Sesame 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

• 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,

Gluten Allergy Substitution Charts

Avoid all of the following: Wheat, Barley or Rye flours. Some people also allergic to Oats.

Safe gluten-free flours include corn flour, rice, potato, soybean, chestnut, buckwheat, millet, garbanzo(also called chickpea, gram, channa), tapioca, 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.

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

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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