Healthy Substitutions

Having the right ingredients on hand as you are learning to cook healthier may be a problem.  As you read the substations listed below you will discover new treasures in creating a healthy meal.

Baking powder: use two parts cream of tartar, one part baking soda and two

              parts arrowroot

Bread crumbs: toasted oats, sesame seeds, cooked brown rice or other cracked

              grains

Butter: in baking use canola oil, safflower oil, or applesauce (up to ½ cup per

             recipe)

Buttermilk: 1 cup = 1 cup minus 1 tbs of soy milk, rice milk or almond milk, plus

            1 tbs lemon juice

Cheese: use equal amounts of soy or almond cheese

Cheese: cottage cheese

            1 lbs. Firm tofu, mashed

            1 tbs. Olive oil

            1 tbs. Rice or apple-cider vinegar

            2 tbs. Lemon juice

            ¼ to ½ tsp onion powder, to taste

            ¼ to ½ tsp salt or tamari, to taste

Mix half of tofu and remaining ingredients in blender.  Mix in remaining mashed tofu.

Cheese: cream cheese

            Yo- cheese - Strain yogurt in yogurt strainer, or coffee filter placed in

            strainer, for 24 hours (set in refrigerator while draining)

Cheese: Ricotta

            1 lbs. Firm tofu, mashed

            ¼ cup olive oil

            ½ tsp. Nutmeg

            ½ tsp salt or tamari

Mix half of tofu and remaining ingredients in blender.  Mix in remaining tofu.

Chocolate:  1 square or 1 oz. = 3 tbs. Carob plus 1 tbs. Oil and 1 tbs. Water

Cocoa:  1 cup = 1 cup carob powder

Cornstarch: 1 tbs. = 1 tbs arrowroot powder

Currants = raisins

Flour, white (baking)

            1 c. = 1 c. corn flour

            1 c. = ¾ c. coarse cornmeal

            1 c. = 7/8 c. rice flour

            1 c. = 1 1/3  c. spelt flour

            1 c. = 1 c. kamut

            1 c. = ½ c. barley flour + ¼ c. rice flour + ½ tbs. Arrowroot powder

Garlic: 1 clove = 1 tsp minced or ½ tsp, powder

Pepper:  1 tsp. Black pepper = ¼ tsp. Cayenne

Sugar, brown:

            1 c. = ½ c. date sugar and ½ c. honey

            1 c. = ½ to ¾ c. honey

            1 c. = ¾ c. maple syrup

Sugar, white:

            1 c. = 1 cup FruitSource

            1 c. = ¾ c. to 1 c. sucanat

            1 c. = ¾ c. maple syrup

            1 c. = ¾ c. honey

            1 c. = 1 c. rice syrup

            1 c. = 1 c. molasses plus ½ tsp baking soda

Worcestershire Sauce: 3 tbs. = ¼ c. tamari

Yogurt: equal amount of tofu