Substitution Chart

Below is information on how to make your own substitutions.  It’s not very hard to do with just a LITTLE imagination and some determination.


Breads, Muffins, Pancakes Oil Use unsweetened applesauce 1:1 ratio – can add a little oil if desired to the applesauce
All Purpose Flour Use whole wheat flour 1:1 ratio
Egg Use EnerG egg replacer – follow directions on box

OR 1 T ground flax seed with 2 T water

Sugar Less processed sugars – turbinado, etc

Date sugar – be careful of the VERY high GI

Butter Earth Balance 1:1 ratio
Shortening Earth Balance Shortening sticks
Cookies/cakes Oil Use unsweetened applesauce 1:1 ratio – can add a little oil if desired to the applesauce
All Purpose Flour No great substitute – can try whole wheat pastry flour
Egg For cookies only – Use EnerG egg replacer – follow directions on box

OR 1 T ground flax seed with 2 T water

Sugar Less processed sugars – turbinado, etc

Date sugar – be careful of the VERY high Glycemic Index – use with caution

Butter Earth Balance 1:1 ratio
Shortening Earth Balance Shortening sticks
Soups, Sauces or Gravies All Purpose Flour or Quick Flour No substitute
Butter Earth Balance 1:1 ratio or try with less

OR Butter Buds

Sugar Honey

Agave Syrup

Milk Plain flavored soy milk, rice milk or almond milk
Cream Silk soy creamer – Plain

OR Soy milk with flour to thicken

Beef or Chicken broth Vegetable broth

OR Chicken-style or Beef-style broth

Salad Dressings Oil Use oil substitute (recipe follows)

OR Cut oil to ¼ recipe and add water , wine and/or vinegar

Sugar Honey

OR Agave Syrup

OR Pureed fruit

Dressings or Dips Mayonnaise Pureed silken tofu with a little lemon, honey and garlic
Sour Cream Pureed silken tofu with a little lemon and garlic
Casseroles – Fillings All Purpose Flour or Quick Flour No substitute
Butter Earth Balance 1:1 ratio or try with less

OR Butter Buds

Sugar Honey

Agave Syrup

Milk Plain flavored soy milk, rice milk or almond milk
Cream Silk soy creamer – Plain

OR Soy milk with flour to thicken

Beef or Chicken broth Vegetable broth

OR Chicken-style or Beef-style broth

Casseroles – Toppings Oil Use unsweetened applesauce 1:1 ratio – can add a little oil if desired to the applesauce
All Purpose Flour Use whole wheat flour 1:1 ratio
Egg Use EnerG egg replacer – follow directions on box

OR 1 T ground flax seed with 2 T water

Sugar Less processed sugars – turbinado, etc

Date sugar – be careful of the VERY high GI

Gravies See recipe here
Quiches Egg Mashed or pureed tofu with tumeric for color
Crust Use whole wheat flour in place of All Purpose Flour

Use Soy milk in place of cow’s milk

Use Earth Balance Shortening in place of shortening

Try going crustless – think of it as a frittata

Meats Ground beef or chicken Textured Vegetable Protein (TVP)  with “beef” flavoring

Crumbles – freezer section

Cutlets Sliced Seitain
Diced beef or chicken Soy Curls

TVP chunks

Beef or Chicken strips Soy Curls

Meal Starter – freezer section

Luncheon Meats Mock “Ham” Salad

Tofu “Egg” Salad

Hummus

Mock “Chicken” Salad

Dairy Ricotta cheese Blended tofu with lemon, garlic, honey and basil
Slices Veggie slices

Tofutti slices

Shredded Grate a bar of vegan cheese

Veggie shreds

Cheese sauce White sauce with shredded vegan cheese added
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{ 1 comment… read it below or add one }

1 Nancy January 18, 2012 at 11:10 am

Please note: Although I have several recipes that include TVP, it’s not very often that I include it on my personal menus, opting for less-processed foods. When I do want that texture, what I have started doing lately is chopping up soy curls and using that instead. Soy curls are a whole, unprocessed, non-GMO food that gives the same texture as TVP. You can also find non-GMO or organic TVP at many health food stores.

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