Looking to make some substitutions in a recipe? Updating your recipes to healthier alternatives can be a fun and creative process. Experiment with your recipes, trying out a variety of alternative ingredients to discover new tastes that appeal to you and your family.
| Reduce or Replace | Substitute | Conversion Ratio |
|---|---|---|
| white flour | unbleached white flour | equal amounts |
| whole wheat flour | equal or 1/8 less | |
| whole wheat pastry flour | use more liquid or less flour | |
| spelt flour | use less liquid or more flour | |
| tapioca flour potato flour rice flour oat flour |
use up to 1/4 cup of any of these per cup of flour to vary the flavor | |
| margarine | butter | equal amounts |
| 1/2 butter blended with 1/2 canola oil | equal amounts | |
| shortening | expeller pressed oils | 2/3 cup for one cup |
| butter | equal | |
| cornstarch | arrowroot | 1/2–1 tsp per cup of cool liquid; heat slowly |
| kudzu powder | 1/2–3/4 tsp per cup of liquid | |
| eggsUsed in recipes to bind or leaven. Not all substitutions will work equally well for both purposes. | Egg Replacer; binds and leavens | 11/2 tsp + 2 TB water = 1 egg |
| baking powder; leavening | in cake and cookie recipes that require 1 egg, substitute 2 TB water and 1/2 tsp baking powder | |
| Buttermilk and diluted yogurt; leavening |
replaces the liquid in the recipe replace baking powder with equivalent amount of baking soda to a maximum of 1 tsp per cup of flour |
|
| tofu; binds | 1/4 cup mashed tofu (firm or regular) | |
| applesauce, fruit puree, cooked starchy vegetable puree | 3 TB equals 1 egg | |
| 1/4 cup warm water, 1 tsp arrowroot powder, 1 tsp soy flour, pinch of lecithin | equals 1 egg | |
| milk | Kefir; cultured milk drink | 7/8 to 1; reduce sweetener |
| diluted yogurt | 7/8 to 1: reduce sweetener | |
| Amazake | equal: reduce sweetener | |
| Amazake is a cultured rice-based liquid that varies in viscosity from thick, malt-like to the consistency of skim milk, depending on the brand and intended use. | ||
| soymilk | equal | |
| nut milks | equal | |
| Nut milks are available ready-made or you can make your own. For home-made, mix 2–3 TB nuts with 2 cups water and blend until water turns white; strain. Use plain or add a sweetener of your choice, and a dash of flavor extract. | ||
| gelatin | agar agar | 1 tsp powder per cup of cool liquid; heat slowly, stirring until thickened. Strain and add to recipe. |
| refined salt | sea salt | 3/4 to 1 |
| refined sugar | Sucanat | equal |
| malted barley | equal | |
| honey | 2/3 to 1 | |
| rice syrup | 2/3 to 1 | |
| maple syrup | 2/3 to 1 | |
| date sugar | 2/3 to 1 | |
| molasses | 1/2 to 1 | |
| fructose | 1/2 to 1 | |
| fruit juice concentrate | 1/2 to 1 | |
| FruitSource | equal | |
Experiment with sweeteners to suit your taste. To increase sweetness with powdered or granulated sweeteners, add the sweetener and reduce the flour proportionally. Reverse to decrease sweetness.If substituting a liquid for a dry sweetener, either decrease other liquids by ¼ cup per cup of sweetener, or add one quarter cup of flour. Add one half tsp of baking soda per cup of liquid to counteract the increased acidity; decrease baking powder by 2 tsp or eliminate it altogether.
Source: Whole Foods Market |
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