HEALTHY SUBSTITUTIONS
| In Place of: | Substitute: |
| Baking Powder and soda | Use health food store brand
only |
| Butter | Earth Balance margarine |
| Chocolate | Non-sugar, non-dairy chocolate chips |
| Cornstarch (for thickening) | Arrowroot powder (when using arrowroot as a substitute for flour or cornstarch, reduce the amount by one half) |
| 2 Tablespoons butter mixed with 1 Tablespoon flour to thicken soups and sauces (7 grams fat) | 2 Tablespoons kuzu (0 grams fat) |
| Eggs | Egg whites (1 egg=2 egg whites, or 2 eggs=3 egg whites) OR Ener-G egg substitute (found in health food store, follow package directions) |
| Mayonnaise (1 Tablespoon=11 grams fat) | Veganaise (found in refrigerator section of the health food store) or Nayonaise (1 Tablespoon = approx. 3.5 grams fat) |
| Meat | Beans, grains, nuts |
| Salt | Kelp granules, garlic (fresh or powdered) and herbs |
| Vinegar | Pure apple cider vinegar or fresh lemon juice |
| White flour | Whole grain flours (for baking use 100 percent whole grain pastry flours) when substituting whole grain flour for white flour in a recipe use approximately 20 percent more moisture because of the greater absorption of the whole wheat flour due to the presence of bran and wheat germ. Also use about 10 percent less shortening. Those with gluten intolerance or sensitivities: there is a selection of gluten free flours in health food stores and many conventional supermarkets. |
| Cow’s milk | Rice milk, soybean milk, nut milks (coconut milk, almond milk, etc.) |
| 1 cup milk (for baking) | 1 cup rice or soy milk or other milk substitute or 1 cup water and 2 Tablespoons soy or rice margarine |
| 1 cup buttermilk | ½ cup milk substitute, ½ cup water, and 1 Tablespoon vinegar or lemon juice |
| Light cream | Plain soy milk |
| Heavy cream | Plain soy cream |
| Sour cream | Soy sour cream |
| Cream cheese | Nayonaise or soy cream cheese |