At
That's Vegetarian we are encouraging healthy eating and one way is to
incorporate one vegetarian meal a week. Another way is to use
substitutions to lower the fat and cholesterol in recipes.
Here is a list of some common that you can substitute with healthier and/or vegan alternatives.
Calls
For
|
Substitution
|
Beer (1c)
|
Mushroom stock for
heavy beer (1c)
Non alcoholic beer
(1c)
Vegetable stock or
ginger ale for lighter beer (1c)
|
Butter (1c)
|
Avocado (1c) (In
baked goods, substitute 1/2 the amount of butter, plus reduce temperature by
25% and Increase baking time)**
Margarine (1c)
Vegan butter (1c)
Vegetable oil (3/4c)
|
Buttermilk (1c)
|
Soymilk (1c) + lemon
juice (2T), let sit 5 minutes
|
Egg (1)
Leavening
|
Apple cider vinegar
(1T) + Warm Water (1T)
Baking powder (1T) +
Oil (1T) + Warm water (1T)
Baking powder (1T)
Soymilk (1/4c) +
Lemon juice (1T)
|
Egg (1)
Binding
|
Applesauce, pureed
banana, squash or pumpkin (1/4c)
Avocado (2T – 1/4c)
(Good for custards)
Ground flax seed (1T)
+ Water (1/4c), let sit for 5 minutes.
Pureed tofu (3T) +
Cornstarch (2T) (Good for quiches and custard pies.)
|
Gelatin – powdered (1T)***
|
Agar-agar (2t) (Seaweed) (See package for instructions)
Arrowroot (Tuber)
Carrageen
(Seaweed)
Guar gum (from East
Indian seed)
Kudzu (Tuber)
Pectin (Plant walls)
Xanthan gum (from corn)
|
Ground Beef (4oz)
|
Tofu (4oz) – frozen
then thawed, squeeze water out and crumble
|
Heavy Cream (1c)
|
Evaporated milk (1c)
|
Mayonnaise (1t)
|
Avocado (1t)
|
Milk – Whole (1c)
|
Fat-free/nonfat/skim
milk (1c) + unsaturated oil such as safflower or canola (1T)
|
Milk (1c)
|
Soy, almond, or
coconut milk (1c)
|
Oil (1c)
|
Applesauce/fruit puree
(1c)
|
Ricotta cheese (1c)
|
Mashed soft or silken
tofu (1c) + lemon juice (1/4t)
|
Sour cream
|
Avocado
Fat free sour cream or plain yogurt
|
Sugar
|
In most recipes, you
can reduce the sugar by 25% with minimal effect. Add fruit – banana, raisins,
cranberries, apple sauce, and prunes for a more natural source of
sweetness. Use fruit zest or
vanilla for extra flavor.
Stevia or Splenda (Follow
the instructions on the package)
Honey
Molasses Brown
Sugar
|
Wine (1c)
|
Fruit juice mixed
(1c) + 2 t vinegar Non
alcoholic wine (1c)
Vegetable or mushroom
broth (1c)
Water (1c)
|
Read more:
**http://www.californiaavocadosdirect.com/13/use-avocado-as-a-healthy-butter-substitute.aspx
***Follow the instructions on the package. This link helps guide which
substitution you should use based upon what you are creating: http://www.wikihow.com/Find-Gelatin-Substitutes-for-Vegetarians
http://www.vegetariantimes.com/resources/ingredient_sub_list/
http://recipes.howstuffworks.com/low-sugar-baking-tips.htm
