Everyday Ingredient Substitutions

26 Feb

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I have to say thanks to my mom for this post – she has greatly helped me along the ‘cleaner’ eating journey – she has done a ton of research and constantly sends me little tips and tricks along the way. Below are some of the substitutions that I do everyday in my baking and cooking. If you are interested in finding more great substitutions, I suggest you browse Pinterest – it has some amazing ideas for substitutions and recipes too!

Eggs:

For one (1) egg, you can use any of the following:

  • (1 Tbsp) Ground Flax Seed + (1/2 Cup) Water
  • (1/4 Cup) Unsweetened Applesauce
    • Only use if you don’t mind the taste of banana in your final creation
  • 1/2 of a Small Banana, mashed
  • (1 tsp) Baking Soda + (1 tsp) vinegar
    • Add baking soda to dry ingredients and the vinegar to the wet – combine wet and dry at the end
  • (1/4 Cup) Coconut Milk Yogurt
    • This is also a great replacement for sour cream

Butter:

  • (1/2 Cup) Butter = (1/3 Cup) Oil
    • Canola Oil is best for general baking, olive oil for finer baking like breads
  • (1 Cup) Butter = (1 Cup) Dairy Free Organic Palm Shortening
    • Spectrum Naturals Organic Vegetable Shortening is best – they also have a butter flavor for recipes like frosting

Buttermilk:

  • (1 Cup) Buttermilk = (1 Tbsp) Lemon Juice + (1 Cup) Non-Dairy Milk
    • Combine ingredients and let it stand for 10 minutes

Sugar / Sweeteners:

In general, you can replace (1/2 Cup) Dry Sugar with (1/4 to 1/3 Cup) Liquid Sweetener – Honey, Agave, etc.

  • Agave
    • Only by raw
    • For the most part, stay away from Agave because it is very high in fructose
  • Pure Maple Syrup
    • One of the healthiest sweeteners to use
  • Honey
  • Coconut Nectar
    • Very healthy and in crystal form can be used cup for cup to replace sugar
  • Organic Evaporated Cane Juice (powdered and brown sugars)
    • Both are processed less than regular sugar and are better to use than regular sugar BUT have no health benefits like the others have

Thickeners:

Instead of cornstarch, you can use the following:

  • Tapioca, Instant
    • A great thickener and binder
  • Potato Starch
  • Xantham Gum
  • Guar Gum

 

I hope this helps!

– NNN

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