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Substitutions

Substitutions:

Below is a list of ideas for ingredients and their common sustitutes.

Milk:

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

1 cup soy milk (plain)

1 cup rice milk

1 cup coconut milk

1 cup goat's milk

1 cup hemp milk

1 cup fruit juice

1 cup water

Buttermilk:

Replace 1 cup buttermilk with one of the following:

1 cup milk + 1 tablespoon lemon juice or 1 tablespoon white vinegar (Let stand until slightly thickened.)

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 or coconut 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 olive oil

Eggs:

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.

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, or chia seed + 3 tablespoons hot water. Let stand, stirring occasionally, about 10 minutes or until thick. Use as is.

4 tablespoons pureed silken tofu + 1 teaspoon baking powder

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:

Crushed cornflakes

Crushed crispy rice cereal

Crushed potato chips

Toasted coconut

Sunflower seeds

Toasted sesame seeds

 

Pumpkin seeds

Gluten-Free Flour Substitutions:

To make a flour blend, thoroughly combine all ingredients. Store in a covered container in the refrigerator until needed. You can double or triple these recipes to make as much flour mix as needed.

Note: If you purchase a commercial flour blend, read the ingredient list carefully. Some blends contain salt and xanthan or guar gum. There is no need to add more.

All-Purpose Flour Blend

Use this blend for all your gluten-free baking.

1/2 cup rice flour

1/4 cup tapioca starch/flour

1/4 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

1/2 cup millet flour or Montina® flour

2/3 cup tapioca starch/flour

1/3 cup cornstarch or potato starch

Each cup contains 428 calories, 2g total fat, 0g saturated fat, 0g trans-fat, 0mg cholesterol, 92g carbohydrate, 19mg sodium, 5g fiber, 8g protein.

High-Protein Flour Blend

This nutritious blend works best in baked goods that require elasticity, such as wraps and pie crusts.

1 1/4 cups bean flour, 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:

Substitute this blend for muffins, scones, cakes, cupcakes or any recipe that uses baking powder for leavening.

1 1/4 cups white sorghum flour

1 1/4 cups white rice flour

1/2 cup tapioca starch/flour

2 teaspoons xanthan or guar gum

4 teaspoons baking powder

1/2 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.

 

General Guidelines for Using Xanthan or Guar 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 1/2 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. 

Newest Recipes

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Guilt Free Desserts: Gluten Free Diabetic Safe Desserts






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