EGG:
(Replaces 1:1)
Flax Gel- 1 Tbsp flax meal, chia seed or salba seed + 3 Tbsp warm water (Let stand 10 minutes to thicken into an egg-like substance)
*Works best for baking and binding (i.e. meatloaf and meatballs)
Tofu- 4 Tbsp pureed silken tofu + 1 tsp baking powder
*Works best for recipes that use a lot of eggs (i.e. quiche)
Unsweetened Applesauce- 4 Tbsp + 1 tsp baking powder
*Works best for baking
1 Tbsp agar powder + 1 Tbsp water- Beat agar powder and water, chill for 15 minutes, beat again
*Egg White substitute
Note: You can replace up to 2 eggs and still maintain the same texture. Using egg substitute adds moisture to your food so increase the oven temperature slightly when baking with a substitute.
MILK
(Replaced 1:1)
Soy- Sour 1 cup soy milk with 1 Tbsp lemon for buttermilk
Rice
Coconut- Use canned for a cream replacement, boxed if you want a lighter consistency
Almond- Use unsweetened
Hemp
Fruit Juice- High in sugar so avoid if you want a low glycemic substitute
Water
BUTTER
(Replaces 1:1)
Earth Balance- (Soy Free options available, including coconut butter) Great for baking, Good source of Omega 3's
Olive Oil- Works in cooking and baking, Good source of Omega 3's
Vegetable Oil- Works in cooking and baking
Milled Flaxseed- 3 Tbsp milled flax seed is equivalent to 1 Tbsp oil, butter or shortening
Unsweetened Applesauce- 6 Tbsp + 2 Tbsp fat of choice, Reduces fat but raises sugar
Note: When baking with butter substitute, look for one that has 65% or higher oil. Avoid substitutes that contain hydrogenated or partially hydrogenated oils
FLOUR
(replaces 1:1)
All Purpose- 1/2 cup rice flour, 1/4 cup tapioca starch or flour, 1/4 cup cornstarch or potato starch
Self-Rising- 1 1/4 cup sorghum flour, 1 1/4 cup white rice flour, 1/2 cup tapioca starch or flour, 2 tsp xanthan gum, 4 tsp baking powder, 1/2 tsp salt
Note: If you don't want to make your own, Bob's Red Mill has many gluten free flours that are wonderful
YOGURT
(replaces 1:1)
Unsweetened Applesauce
Fruit Puree
Soy or coconut yogurt
Soy Sour Cream
SUGAR
Agave- (replaces 1:7/8) Great as a honey substitute and in recipes where sugar is liquefied.
*low glycemic
Coconut Palm Sugar- (replaces 1:1) Wonderful as a brown sugar substitute
*low glycemic
Stevia- (replace to taste) Works best for sweetening beverages or in recipes that use sugar as a sweetener only, not as a primary bulk.
*Zero Calorie, all natural sweetener
Zylitol- (replaces 1:1) Works well for baking, and sweetening cocoa
*Zylitol is a sugar free sweetener used in gum and toothpaste. It is considered safe and all-natural but it is a sugar alcohol so I don't suggest using it unless it is your only option. I find it works best when melted before baking (i.e. brownies)
Note: Replacing sugar in baking can be difficult. If sugar is used as bulk in a recipe (i.e. cookies), coconut palm sugar is best.
