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LivingWithout contains substitutions for various food allergies (scroll to the end for Gluten-Free flour information) as well as recipes!
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 goat's milk, if tolerated
- 1 cup hemp 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 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 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, chia seed or salba seed + 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
- Pumpkin seeds
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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.
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.
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 teff flour (preferably light)
- 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, 0gsaturated fat, 0g trans fat, 0mg cholesterol, 92gcarbohydrate, 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 (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, 128gcarbohydrate, 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.
- 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, 113gcarbohydrate, 1163mg sodium, 8g fiber, 10g protein.
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