Substitution Solutions
Ingredient Substitution Solutions
No wheat, dairy, eggs or nuts? No problem! Don't let the thought of baking without these standard ingredients keep you out of the kitchen. You can achieve excellent baking results with alternative ingredients. If you're just beginning a special diet, expect a little trial and error as you master the basics of new ingredients. Baking is a science and experimenting is part of the fun. Use these substitution solutions to restore your culinary confidence and help you create delicious baked goods that everyone will love.
Common Substitutions
Milk
Replace 1 cup milk with one of the following:
1 cup soy milk (plain or vanilla)
1 cup rice milk + 1 egg yolk
1 cup fruit juice
1 cup water + 1 egg yolk
1 cup coconut milk
Buttermilk
Replace 1 cup buttermilk with one of the following:
1 cup soy milk + 1 tablespoon lemon juice or 1 tablespoon white vinegar (Let stand until slightly
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
1 cup soy sour cream
1 cup unsweetened applesauce
1 cup fruit puree
Butter
Replace 8 tablespoons (1 stick) butter with one of the following:
8 tablespoons (1 stick) Fleischmann’s unsalted margarine
8 tablespoons Earth Balance (Non-Dairy) Buttery Spread
8 tablespoons Spectrum Organic Shortening
8 tablespoons vegetable or olive oil
For reduced fat:
6 tablespoons unsweetened applesauce+2 tablespoons fat of choice
Eggs
Replace 1 large egg with one of the following:
3 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder
1 tablespoon flax meal + 3 tablespoons hot water. (Let stand, stirring occasionally, about 10 minutes
or until thick. Use without straining.)
Egg Replacer, according to package directions
4 tablespoons pureed silken tofu +
1 teaspoon baking powder
Replacing more than two eggs will change the integrity of a recipe. For recipes that call for a lot of
eggs, like a quiche, use pureed silken tofu. Because egg substitutions add moisture, you may have
to increase baking times slightly.
Note: To replace one egg white, dissolve 1 tablespoon plain agar powder into 1 tablespoon water. Beat, chill for 15 minutes and beat again.
Nuts
Replace tree nuts or peanuts with an equal amount of the following:
Toasted coconut
Sunflower seeds
Toasted sesame seeds (use only 2 to 3 tablespoons)
Crushed cornflakes
Crushed crispy rice cereal
Crushed potato chips
Perky’s Nutty Rice cereal
Pumpkin seeds
Gluten-Free Flour Substitutions
To make a flour blend, thoroughly combine all ingredients. Store in a covered container in the refrigerator until used. You can double or triple these recipes to make as much flour mix as you need.
All-Purpose Flour Blend
Use this blend for all your gluten-free baking.
½ cup rice flour
¼ cup tapioca starch/flour
¼ cup cornstarch or potato starch
Each cup contains 436 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 99g carbohydrate, 3mg sodium, 2g fiber, 5g protein
High-Fiber Flour Blend
This high-fiber blend works for breads, pancakes, snack bars and cookies that contain chocolate, warm spices, raisins or other fruits. It is not suited to delicately flavored recipes, such as sugar cookies, crepes, cream puffs, birthday cakes or cupcakes.
1 cup brown rice flour or sorghum flour
½. cup teff flour (preferably light)
½. cup millet flour or Montina® flour
⅔ cup tapioca starch/flour
⅓ cup cornstarch or potato starch
Each cup contains 426 calories, 2g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 94g carbohydrate, 9mg sodium, 6g fiber, 7g protein
High-Protein Flour Blend
This nutritious blend works best in baked goods that require elasticity, such as wraps and pie crusts.
1¼ cups bean flour (your choice), chickpea flour or soy flour
1 cup arrowroot starch, cornstarch or potato starch
1 cup tapioca starch/flour
1 cup white or brown rice flour
Each cup contains 588 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 128g carbohydrate, 24mg sodium, 6g fiber, 11g protein
Self-Rising Flour Blend
Use this blend for muffins, scones, cakes, cupcakes or any recipe that uses baking powder for leavening.
1¼ cups white sorghum flour
1¼ cups white rice flour
½ cup tapioca starch/flour
2 teaspoons xanthan or guar gum
4 teaspoons baking powder
½ teaspoon salt
Each cup contains 514 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 113g carbohydrate, 1163mg sodium, 8g fiber, 10g protein
Nutritional analyses of recipes are based on data supplied by the U.S. Department of Agriculture and certain food companies. Nutrient amounts are approximate due to variances in product brands, manufacturing and actual preparation.
General Guidelines to Using Gum
Gum (xanthan or guar) is the key to successful gluten-free baking. It provides the binding needed to give the baked product proper elasticity, keeping it from crumbling.
- Add ½ teaspoon xanthan or guar gum per cup of flour blend to make cakes, cookies, bars, muffins and other quick breads.
- Add 1 teaspoon per cup of flour blend to make yeast bread, pizza dough or other baked items that call for yeast.
Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. If so, there is no need to add more.
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