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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 below

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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