Substitution Solutions

Substitution Solutions …. for Dairy- Free, Nut Allergies and Gluten Free Recipes 
 

These days, so many of us need to find other solutions when preparing our meals.  Here are some solutions with different options offered for those in need of Dairy-Free,  Gluten-Free and even solutions for those with Nut Allergies.

Butter

Replace 1 stick (8 Tbsp.) butter with one of the following:

  • 8 Tbsp. Earth Balance (non-dairy) buttery spread
  • 8 Tbsp. vegetable or olive oil
  • or  6 Tbsp. unsweetened applesauce + 2 Tbsp. fat of choice

Eggs

Replace 1 large egg with one of the following:

  • 3 Tbsp. unsweetened applesauce or other fruit puree + tsp. baking powder
  • Egg Replacer, according to package directions
  • 4 Tbsp. pureed silken tofu + 1 tsp. baking powder
  • 1 Tbsp. flax meal or chia seed  + 2 Tbsp. hot water. ( Let stand, stirring occasionally, about 10 minutes or until thick. Use without straining.)

Milk

Replace 1 cup cow’s milk with one of the following:

  • 1 cup soy milk( plain)
  • 1 cup rice milk
  • 1 cup fruit juice
  • 1 cup water
  • 1 cup coconut milk
  • 1 cup goats milk, if tolerated

Buttermilk

Replace 1 cup buttermilk with one of the following:

  • 1 cup soy milk +  1 Tbsp. lemon juice or 1 Tbsp. white vinegar ( allow to stand until thickened)
  • 1 cup coconut milk
  • 7/8 cup rice milk
  • 7/8 cup fruit juice
  • 7/8 cup water

Yogurt

Replace 1 cup yogurt with one of the following:

  • 1 cup soy yogurt or coconut yogurt
  • 1 cup soy sour cream
  • 1 cup unsweetened applesauce
  • 1 cup fruit puree

 

Nuts  (for Nut allergies also)

Replace tree nuts or peanuts with an equal amount of the following:

  • Toasted coconut
  • Sunflower seeds
  • Toasted sesame seeds
  • Pumpkin seeds
  • Crushed crispy rice cereal or crushed cornflakes

Gluten-Free options

Replace 1 cup of wheat flour with equal amount:

  • Gluten Free Flour
  • 7/8 cup rice flour
  • 7/8 cup garbanzo bean (chick pea) flour
  • 3/4 cup potato starch
  • 1-1/3 cups ground rolled oats
  • 1 cup tapioca flour

 Adapted by Living Without magazine