Food ingredient substitutions

Food Ingredients Substitutions

A list of foods that can substitute others in recipes – most will work best in baking and cooked food recipes.

Tomato sauce

  • Steamed and pureed Carrot, Parsnip, Pumpkin, Sweet Potato, or Beet (combined with one of the other)

Lemon juice

  • White vinegar or apple cider vinegar – half the amount called for in recipes, not a replacement for lemon in drinks.

Eggs (each of the below are replacement for 1 whole egg unless otherwise noted)

  • Flax:  1 Tablespoon ground flax seeds + 3 Tablespoons water – soak 5 minutes
  • Ener-G Egg replacer: 1 egg = 1 1/2 tsp dry Egg Replacer plus 2 tbsp water
    1 egg white = 1 1/2 tsp dry Egg Replacer plus 2 tbsp water
    1 egg yolk = 1 1/2 tsp dry Egg Replacer plus 1 tbsp water
  • 2 Tablespoons Lemon Juice + 1 teaspoon baking soda – great for baked good (add the lemon juice to the wet ingredients, and the baking soda to the dry ingredients)
  • Chia seeds:  1 Tablespoon ground Chia seeds + 3 Tablespoons water – soak 5 minutes
  • 1/4 cup of pureed fruit or vegetable, such as applesauce, banana, pumpkin, sweet potato

Butter

  • Coconut oil in baking recipes – replace with the same amount called for in recipe of butter
  • Refrigerated Coconut oil and salt for a spread

Oil

  • Water – when sauteing vegetables, start with a small amount of water, add 2-3 Tablespoons as needed so the pan doesn’t dry up.
  • Pureed banana, sweet potato or apple sauce is good for most baking recipes, replace with the same amount called for in recipe of oil
  • A healthy oil for cooking is coconut oil as it doesn’t break down in high heat like many other oils

Cream

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