Substitutions

           I have found from experience that you can modify almost any recipe to fit your individual needs by substituting different things for other ingredients. This page shows you several options to use in place of common ingredients found in many recipes. These substitutions allow you to enjoy the things you love without risking an allergic reaction or getting sick!

           Substitutions can be found for almost every type of food, but you have to be careful with what you use. If you, or someone you know, is extremely sensitive or prone to allergies, you want to be careful with what you use as a substitution. People have been known to develop allergies to other substances (more especially young children).

Substitutions for milk: 

• rice milk
• soy milk
• almond milk
• coconut milk
• oat milk

Substitutions for cheese: 

• commercially manufactured soy cheeses (most don't cook well)
• soy cream cheeses (work in recipes like lasagne)
• pizza: try grating frozen pre-cooked sausage over the toppings and sauce
• spaghetti: try sprinkling bread crumbs instead of parmesan cheese

Substitutions for butter: 

• some margarines (check labels throughly - Nucoa is dairy-free) (see information page for more info)
• shortening
• lard 
• some artificially flavored popcorn salts can be used to flavor eggs, sauces, and other foods

Substitutions for cream or sour cream: 

• LIGHT Cream: pureed tofu (works well in sauces or soups), 
• 3/4 cup of soy or rice milk +1/4 cup of melted dairy free margarine or oil (makes 1 cup of light cream). 
• HEAVY Cream: coconut cream, or either option for light cream substitutes. 
• HALF and HALF: coconut cream, thinned silken tofu (blend one part silken tofu with one part unsweetened or plain soy, rice, or oat milk to create desired amount of half and half. 
• SOUR Cream: pureed silken tofu, soy yogurt, soy cream cheese, soy sour cream, etc.

Substitutions for whipped cream: 

• marshmallow creme (as a topping on desserts -- it doesn't work well in recipes or heated)

Substitutions for eggs:  *please note that egg substitutes are generally sold in the dairy section of the supermarket and are often designed for cholesterol-conscious people not those with egg allergies (make sure to read the ingredients to make sure the egg substitute you are looking at buying is safe!)

*please also note that Xanthum gum can be added to egg-free cakes and cookies as well as milk-free ice creams and other products to bind and add texture. Use about one teaspoon per recipe. WARNING it is cultivated on corn sugar!

*please also note that when eggs are used as a glaze (when you brush egg whites on top of items before they are cooked), can be replaced by using margarine instead of the beaten egg whites.

• EGGS AS LEAVENING AGENTS:
• 1 1/2 T vegetable oil mixed with 11/2 T water and 1 tsp baking powder per egg
• EGGS AS A BINDER:
• 1/2 medium banana, mashed
• 1/4 cup of applesauce (or other pureed fruit)
• 3 1/2 T gelatin blend (mix 1 cup boiling water and 2 tsp unflavored gelatin, and then use 3 and 1/2 T of that mixture per egg

Substitutions for flour:

• rice flour 
• potato starch 
• oat flour
• tapioca flour 
• bean flour
• corn flour or cornstarch
• Bean Flour Blend: 
  3 cups garfara bean flour
  1 cup sughum flour
  4 cup tapioca flour
  4 cups cornstarch
  

  • mix then put the correct amount in the recipe equal to the amount of wheat flour)
• Rice Flour Blend: 
  6 cups rice flour
  2 cups potato starch
  1 cup tapioca flour
  1 teaspoon xanthum gum
  

  • Mix then put the correct amount in the recipe equal to the amount of wheat flour.

Substitutions for pasta: 

• commercially made rice and corn pastas can be found at most grocery stores

Substitutions for sour milk or buttermilk: 

• 1/4 cup silken tofu + 1/2 cup and 3 T of water + 1 T lemon juice or vinegar  + a pinch of salt. Blend all ingredients together

• 2-3 tsp lemon juice, apple cider vinegar, or cream of tartar + plain or unsweetened milk alternative (add enough of the milk alternative to the juice, vinegar, or cream of tartar to make one cup) (makes 1 cup of buttermilk)

Substitutions for evaporated milk: 

• thinned coconut milk (allow one can of coconut milk to settle for about 30 minutes, skin coconut cream off top
• 1 cup soy or rice milk powder + 1cup boiling water (combine both ingredients in a blender and mix well) (makes about two cups of evaporated milk) 
• Putting 3 cups of soy or rice milk in a saucepan and cooking over medium-low heat, stirring constantly until the volume is reduced to 1 and 1/2 cups (makes about 1 1/2 cups of evaporated milk.

Substitutions for sweetened condensed milk:

• 2/3 cup rice milk and 2 Tablespoons corn syrup (for a 5 oz can)
• cream of coconut (not the same as coconut cream)
• cups soy or rice milk + 1/2 cup white sugar in a saucepan cooking over medium-low heat stirring constantly until reduced to 1 cup then add a few drops of vanilla + a pinch of salt (cool before using) (makes 1 cup sweetened condensed milk)
• 3/4 cup white sugar + 1/2 cup water + 1 cup and 2 T of soy milk powder combined in a saucepan and bring to a boil, reduce heat and cook until think (15-20 minutes) (cool before using) (makes 1 14oz can of sweetened condensed milk)
• 3/4 cup silken tofu + 1/4 cup honey and blend until smooth (cool before using).

Substitutions for Cream of Chicken Soup: In a saucepan, blend 4 tablespoons of base (see below) with 1/4 cup cold water. Add 1 cup hot water (or chicken broth) and cook over medium heat, stirring until the soup thickens.


Substitutions for Cream of Mushroom Soup: Follow the instructions for Cream of Chicken Soup (above) using the liquid from a 4-ounce can of mushroom bits and pieces as part of the water (reserving the mushrooms until after the soup thickens). 


Substitutions for Tomato Soup: Follow the instructions for Cream of Chicken Soup (above), using one 5.5 ounce can of V8 juice as part of the liquid.


Substitutions for Cheese Soup or Sauce: Follow the instructions for Cream of Chicken Soup (above), using 1/4 cup base (see below). Add 1/4 cup extra water. Stir in 1/2 to 2/3 cup grated cheddar cheese before removing from the stove.


*TO USE IN A CASSEROLE: If the casserole calls for canned soup and is to be backed more than 1 hour, just stir the creamed soup base with the ingredients and pour on 1 1/4 to 1 1/2 cups hot water.


BASE: 1 cup dry milk powder + 1 cup white rice flour + 2 Tablespoons dried minced onions + 1/2 teaspoon pepper + 1/2 teaspoon salt + 3 Tablespoons gluten-free powdered soup base (chicken or vegetable).


*Combine all ingredients and mix well. Store in an airtight container by your kitchen stove or on the pantry shelf. This mix is the equivalent of 8 or 9 cans of soup.


Substitutions for corn syrup: 1 cup sugar + 1/4 cup liquid (same type of liquid as specified in recipe)

Substitutions for nuts: chocolate chips, fruit (in some recipes), small candies such as M&Ms (M&Ms do contain traces of nuts! Be careful with using candies in place of nuts) or smarties, some types of seeds, or in many recipes you could just leave nuts out.

*Please note allergy-prone people may develop further allergies if exposed too frequently to certain foods.

*Please also note that soy and almonds are more likely to develop further allergies than rice.

There are numerous substitutions out there, many of which are not listed here. You just have to read labels and be smart about it. (See informations page for information on how to read labels effectively.)

Many of the substitutions on this page were found at the websites listed below. For other types of substitutes and recipe options go to http://goodfood-recipes.blogspot.com/

Substitutions from the following websites: 

• http://vegweb.com/
• http://www.godairyfree.org/ 
• http://www.kidswithfoodallergies.org/
• also thanks to Bette Hagman for recipes and substitutions (Including from Bette Hagman's books: The Gluten-Free Gourmet, etc).