I’m sure you have all been in this situation.  It’s time to cook and You have found the perfect recipe. Except for one tiny detail,  you are trying to lose weight and want some lower calorie replacements.  Many are adapting to Vegetarian, Paleo or Gluten free diets and need replacements, too.

Most baking and recipe ingredients can be replaced by substitutes without changing the taste of texture of a dish.  And there are loads of other replacements that will fit the diet you are trying to stick to.

This is about healthy substitutes, replacements for weight loss and gluten free substitutes.

It’s time to rescue that recipe!

 

BAKING SUBSTITUTES:

1 tsp baking powder = 1/4 tsp baking soda + 1/2 tsp cream of tartar
1 tsp lemon juice = 1/2 tsp vinegar
1 ounce unsweetened chocolate = 4 tbsp cocoa powder + 1 tbsp butter
1/4 cup cocoa = 1 oz square of unsweetened chocolate
1 tsp cream of tartar = 2 tsp lemon juice or vinegar
1 cup cake flour = 1 cup all purpose flour less 2 tbsp
1 cup self raising flour = 7/8 cup all purpose flour = 1 1/2 tsp baking powder + 1/2 tsp salt
1 tsp arrowroot = 1 tbsp flour or 1 tsp cornstarch
1 tbsp gelatin = 2 tsp agar agar
1 tsp lemon zest = 1/2 tsp lemon extract
1 cup of cake flour = 2 tbsp cornstarch and all purpose flour to fill one cup
1 tbsp tapioca = 1 1/2 tbsp all purpose flour
1 cup self raising flour = 1 cup all purpose flour + 1/2 tsp salt + 1 1/2 tsp baking powder

 

RECIPE SUBSTITUTES:

1 tsp cornstarch = 2 tsp flour (for thickening)
1 tbsp butter or margarine = 1/2 tsp of extra virgin olive oil (frying, sauteing or grilling)
1 clove of garlic = 1/8 tsp garlic powder
red wine = replace with equal amounts of grape juice or beef broth
white wine = replace with equal amount so apple juice or chicken broth
1 cup of beer = 1 cup of chicken broth
1/4 cup of brandy = 1 tsp brandy extract plus enough water to make 1/4 cup
1 cup ketchup = 1 cup tomato sauce + 1 tsp vinegar + 1 tsp sugar
1 cup mayonnaise = 1 cup plain yoghurt
1/2 cup Parmesan cheese = 1/2 cup grated Asiago cheese or 1/2 cup grated Romano cheese
1/2 cup Soy sauce = 4 tbsp Worcestershire sauce + 1 tbsp water
1 tbsp chives = 1 tbsp green onions
Substitute any mushrooms type for meat
1 tsp Seasoning salt = 1 tbsp fresh herbs

 

SUGAR SUBSTITUTES:

1 cup packed brown sugar = 1 cup of granulated sugar +1/4 cup of molasses
1 cup honey = 3/4 cup sugar + 1/4 cup liquid
1 cup powdered sugar = 1 cup sugar + 1/3 tsp cornstarch (blend in a blender in batches)
2 tbsp sugar = 1/2 tsp pure vanilla extract (cookies, cakes, brownies)
1 tbsp sugar = 1/8 tsp Stevia
1 cup sugar = 2/3 cup agave nectar
1 cup corn syrup = 1 1/4 cup white sugar + 1/3 cup of water

 

FAT/OIL SUBSTITUTES:

1 cup butter – 7/8 cup vegetable oil + 1/2 tsp salt
1 cup butter or oil = 1 cup nonfat Greek yoghurt (cakes, muffins, cookies)
1/4 cup oil = 1/4 cup applesauce (cakes)
2 tbsp butter = 2 tbsp mashed avocado (sandwiches)
See more fat substitutes in the skinny substitutes list.

 

EGG SUBSTITUTES:

2 tbsp water + 1/2 tsp baking powder (cookies/cakes)
1/2 banana (batters, breads, brownies)
1/4 cup applesauce (batters, breads, brownies)
1 egg = 1/4 cup pureed tofu + 1 tbsp flour (for vegans)
1 egg = 1/4 cup yoghurt (brownies)
1 egg = 1/2 cup buttermilk (cakes)
1 egg = 3 tbsp pureed fruit (cakes)
2 eggs = 1 tbsp white vinegar and 1 tbsp water + 1 tsp baking powder. (stir well – use when cake calls for more than one egg)
1 egg  = 1/4 cup vegetable oil (cookies)
1 egg = 1 tbsp cornstarch + tbsp water (cookies)

 

DAIRY SUBSTITUTES:

1 cup buttermilk = 1 cup plain yoghurt
1 cup half & half = 7/8 cup whole milk + 2 tbsp melted unsalted butter
1 cup cream = 1/3 cup butter + 2/3 cup milk
1 cup sour cream = 1 cup milk + 1 1/3 tbsp vinegar
1 cup light cream = 1 cup evaporated milk
1 ounce sliced mozzarella cheese = 1 ounce sliced tofu (great for sandwiches or crackers)
1/2 cup sour cream = 1/2 cup pureed silken tofu, blended
1/2 cup of ice cream = 1/2 cup of frozen banana, blended
1 cup whole milk = 1 cup fat free milk + 1 tbsp canola oil
1/4 cup butter = 1/4 cup baby prunes (dark cakes or brownies)
1 cup butter = 1/2 cup buttermilk + 1/2 cup applesauce (cakes, breads, muffins)
1 cup cream cheese = 1 cup fat free ricotta cheese

 

SPICE SUBSTITUTES:

1 tbsp fresh herbs = 1 tsp dried herbs
1 tsp allspice = 1/2 tsp cinnamon + 1/4 tsp ginger + 1/4 tsp cloves
1/4 tsp saffron = 1/4 tsp turmeric
1/2 tsp cardamom= 1/2 tsp ginger
1/2 tsp cinnamon = 1/4 tsp nutmeg or 1/4 tsp allspice
1 tbsp cumin = 1 tbsp chili powder
1 tsp apple pie spice = 1/2 tsp ground cinnamon + 1/4 tsp nutmeg + 1/8 tsp allspice + dash of ground cloves
1 tbsp Italian seasoning = 1/3 tsp each of basil, oregano and rosemary
1 tsp poultry seasoning = 3/4 tsp sage + 1/4 tsp thyme
1 tsp pumpkin pie spice = 1/2 tsp ground cinnamon + 1/4 tsp ground ginger + 1/4 tsp ground allspice + 1/8 tsp ground nutmeg
1 1/4 tsp Chinese 5 Spice Powder  =1 tsp ground cinnamon + 1 tsp ground cloves + 1 tsp ground fennel seed + 1 tsp ground star anise

 

HEALTHY SUBSTITUTES:

1 cup sugar = 1/2 cup applesauce
1 cup better = 1 cup mashed avocado (good in chocolate brownies etc)
Butter/oil/margarine = equal parts of either unsweetened applesauce or mashed banana (for baking)
1 egg = 1 tbsp chia seeds + 3 tbsp water – grind in a spice mill
1 egg = 2 egg whites
1 cup butter or shortening = 3/4 cup prunes + 1/4 cup hot water – pureed (brownies, chocolate cakes, dark baked goods)
1 cup bread crumbs = 1 cup ground oats
Mashed potatoes – try mashed cauliflower
Pasta – try zucchini ribbons
Ground beef – substitute ground turkey

 

 

SKINNY SUBSTITUTES:

1 cup oil or butter = 1/2 cup of unsweetened applesauce + 1/2 cup oil or butter (anything)
1 cup oil or butter = 1 cup mashed bananas (brownies, cookies)
1 cup of heavy cream = 1 cup evaporated skim milk (whipped cream, cakes, biscuits)
1 can of diet soda = 1/c cup of oil +3 eggs (boxed cake mixes)
1 cup of butter = 1/2 cup of butter and 1/2 cup of pumpkin puree (spiced breads, cakes or muffins, or pancakes)
1 tbsp chervil = 1 tbsp fresh parsley
1 tbsp regular peanut butter + 1 tbsp reduced fat peanut butter
1 cup frosting = 1 cup meringue
on Baked potatoes, substitute 1 tbsp plain yoghurt for 1 tbsp sour cream
Substitute 3/4 cup mini chocolate chips for 1 cup of regular chocolate chips to save calories
1/4 cup of butter = 1/4 cup of marshmallow creme (frostings)

 

GLUTEN FREE SUBSTITUTES:

1 cup Panko bread crumbs = 1 cup of almond flour (baking or breading)
1 cup of flour = 1 cup of pureed black beans (brownies)
For Sandwich bread, substitute corn tortillas
Pasta – substitute spaghetti squash
Couscous – substitute quinoa
Soy Sauce – substitute Tamari
Butter – substitute coconut oil
Eggs – Ener G Egg Replacer
Flour for thickening – try tapioca starch

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