Substitutions
While being able to replace one ingredient for another in a recipe can really come in handy, a recipe usually lists a particular ingredient because that is the ingredient that will work best in that recipe. There are many ingredients that have specific functions or give a particular flavor or texture. Some functions, flavors, and textures are critical to the success of the finished product.
Therefore, I personally recommend using a substitution only in an emergency or if you understand the role that ingredient plays in the recipe and know that the alternative ingredient will produce good results … or if you just feel like experimenting. : )
If you have tried a substitution, please leave a comment so we can all benefit from your experience.
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
A
Acorn Squash
butternut squash
pumpkin
kabocha squash
Almond paste, 1 C
1 3/4 C ground blanched almonds + 1 1/2 C powdered sugar + 1 egg white + 1 t almond extract + 1/4 t salt
Anise
ground fennel seed
sometimes dill or cumin will work
caraway seed (use more)
chervil (use a lot more)
Apples, chopped, 1 C
1 C firm pears, chopped + 1 T lemon juice or concentrated apple juice
Apples, sweet/mild
golden delicious
New Zealand Fuji
red delicious
Rome
russet
Apples, tart
Granny Smith
Gravenstein
Apples, tart/sweet
Jonathan
McIntosh
New Zealand Braeburn
pippin
Winesap
Arrowroot
All purpose flour, up to a few tablespoons, for thickening
Arugula or Rocket
Belgian endive
endive
escarole
dandelion greens
B
Baking Powder, double acting, 1 t
1/2 t cream of tartar + 1/4 t baking soda
1/4 t baking soda + 1/2 C sour milk, cream or buttermilk; reduce some other liquid from recipe
1/4 t baking soda + 2 more eggs if recipe calls for sweet milk; reduce some other liquid from recipe
4 t quick cooking tapioca can in rare cases
Baking Powder, single acting
3/4 t double acting baking powder
Basil, dried
tarragon
summer savory
Bay Leaf
thyme
Beans, 1 15-ounce can
1/2 C uncooked dried beans, cooked in water until tender
Bean Sprouts
celery
Beef Broth
vegetable broth
Beer, in soups, stews and other cooked dishes
apple juice
broth
Belgian Endive
fennel
Bok Choy or Chinese Cabbage
Napa cabbage
savory cabbage
green cabbage
Bouquet Garni
3 sprigs parsley + 1 sprig thyme + 1 bay leaf (optional additions to this base: basil, celery leaf, fennel, marjoram, tarragon)
Bourbon, 2 T
1 to 2 T of vanilla extract
Bread crumbs, dry, 1 C
3/4 C crushed cracker crumbs
1 C matzo meal
1 C crushed cornflakes
1 C ground oats
1 C crushed potato chips
1 C gluten-free bread crumbs
1 C gluten-free waffle crumbs
Brown rice
millet
kasha
couscous
Brown sugar, 1 C
1 C granulated sugar plus 2 T molasses
See Substituting Your Way to a Healthier You for more ideas.
Butter, salted, 1/2 c
1/2 C butter + 1/4 t salt
See my post, Substituting Your Way to a Healthier You, for more ideas.
Buttermilk, 1 C
1 C milk + 1 3/4 T cream of tartar
1 C milk + 1 T of lemon juice (let stand 5 minutes before using)
1 C soymilk + 1 T of lemon juice (let stand 5 minutes before using)
sour cream
Butternut Squash
acorn squash
pumpkin
C
Capers
chopped green olives
Caraway Seed
fennel seed
cumin seed
Carrots
parsnips + a small sprinkle of sugar or drizzle of honey
Cauliflower
kohlrabi
broccoli
Cayenne Pepper
hot red pepper, ground
chili powder
See my post, Substituting Your Way to a Healthier You, for more ideas.
Celery
green pepper
jicama
bean sprouts
belgian endive
fennel
Celery Root or Celeriac
kohlrabi
turnip
Celery Seed
dill seed
Chervil
parsley (use less)
tarragon (use less)
anise (use less)
Italian parsley
Chicory
curly endive
escarole
Chili Powder
cayenne pepper (optional additions: add cumin, oregano, garlic)
No-Alarm Chili Powder offers you flavor without damage to the digestive system.
Chili Sauce, 1 C
1 C tomato sauce +, 1/4 C brown sugar, 2 T lemon juice, 1/4 t ground cinnamon
No-Alarm Chili Sauce offers you flavor without unhealthful effects to the digestive system.
Chives
green onion tops
onion powder (use small amount)
leeks
shallots (use less)
tips of scallions
Chocolate, semisweet, 1 ounce
1 oz. unsweetened chocolate + 4 t sugar
3 T carob powder + 2 T liquid (water and/or oil) + 4 t sugar
Chocolate, unsweetened baking chocolate, 1 ounce
3 T unsweetened cocoa powder + 2 T liquid (water and/or oil and/or butter)
3 T carob powder + 2 T liquid (water and/or oil and/or butter)
Chocolate, unsweetened baking chocolate, pre-melted, 1 ounce
3 T unsweetened cocoa + 1 T oil or melted shortening
3 T carob powder + 1 T coconut oil
Cilantro, coriander leaf, or Chinese parsley
parsley and lemon juice
Italian parsley (replaces color and eye appeal, but does not replace flavor)
orange peel with a little sage
lemongrass with a little mint
Cinnamon
allspice (use less)
cardamom
Cloves, ground
allspice
nutmeg
mace
Cocoa
Coconut Cream, 1 C
1 C top layer of canned full-fat coconut milk (do not shake or stir can before skimming)
Coconut, dried, 1 T dried shredded
1 1/4 T fresh (shredded or flaked)
Coconut, shredded fresh, 1 1/2 T
1 1/2 T dried flakes
1 T shredded dry coconut soaked in water and squeezed dry
Coconut, grated, 1 C
1 1/3 C coconut flakes
Coconut Milk, canned or carton, 1 C
3 T canned cream of coconut + enough hot water or milk to equal 1 C
1/4 C coconut cream powder + 1 C hot water or milk
1 C whole milk + 1 t coconut flavoring
1 C milk beaten with 3 T grated coconut
Coriander seed, ground
caraway plus cumin
lemon plus sage
Cornmeal
corn grits
polenta
Cornstarch, 1 T
1 T potato starch; heat gently until thick, do not boil
2 3/4 t arrowroot powder
1 T rice starch
2 T all-purpose flour
2 T quick-cooking tapioca
Note: Cornstarch thickened liquids are translucent while flour thickened liquids are opaque. Also, flour needs to be cooked longer and should be simmered after thickening to avoid flour taste.
Corn syrup, 1 C
1 1/4 C granulated or packed brown sugar + 1/4 C water (or other liquid in recipe), boiled together until syrupy
Corn syrup, dark, 1 C
3/4 C light corn syrup + 1/4 C light molasses
Corn syrup, light, 1 C
1 1/4 C sugar + 1/3 C water or other liquid, boiled together until syrupy
Cottage cheese
crumbled tofu (season with salt to taste)
Couscous
bulgur
quinoa
kasha
millet
orzo
rice
Cream, for use in cooking
1/3 C butter plus 3/4 C milk
Cream, heavy, not for whipping, 1 C
2/3 C evaporated milk
Farm Rich creamer
Silk Soymilk Creamer
Cream, light or half and half, 1 C
1/2 C heavy cream + 1/2 C milk
7/8 C milk + 3 Ts butter or margarine
1/2 C evaporated milk + 1/2 C milk
Cream, whipped, sweetened, 1 C
1 4-ounce package frozen whipped cream topping
1 envelope whipped topping mix, prepared as directed
1 mashed banana beaten with 1 stiffly beaten egg white + 1 t sugar
ice-cold evaporated milk, whipped (use immediately)
Cream cheese
cottage cheese blended with cream
cream with a little butter and/or milk to correct consistency
Tofutti Better Than Cream Cheese
Cream of Tartar
lemon juice
Creme Fraiche
sour cream, in recipes
1/2 sour cream and 1/2 heavy cream
Cumin
1 part anise + 2 parts caraway
fennel
Currants, dried, 1 C
True currants are small berries; most of what are sold as currants are actually dried white grapes, for which raisins are a satisfactory substitute.
1 C raisins
1 C soft prunes or dates, finely chopped
D
Daikon
jicama
radish
Dill Seed
caraway
celery seed
Dry milk powder
dry pudding mix
very, very finely ground blanched raw almonds
very, very finely ground raw cashews
E
Edible blossoms, for garnish or in salads
bachelor buttons
blue borage
calendula petals
chive blossoms
johnny-jump-ups
mini carnations
nasturtiums
pansies
rocket
rose petals
snap dragons
squash blossoms
violets
Eggs, whole, 1 medium
How to replace eggs greatly depends on what function the egg is used for in the recipe.
1/2 T unflavored gelatin dissolved in 1/2 C of warm water (in meat loaf or cheesecake)
2 T liquid + 2 T flour + 1/2 T shortening + 1/2 t baking powder
2 yolks + 1 T water
2 yolks, in custards, sauces, or similar mixture
2 T oil + 1 T water
1 t cornstarch + 3 T more liquid in recipe
Endive or Curly Endive
Belgian endive
chicory
escarole
Escarole
arugula
endive
Evaporated Milk
light cream or half and half
heavy cream
Thick Cashew Milk
F
Fennel, bulb
Belgian endive
celery
Fennel seed
anise seed or star anise
caraway seed
Flour, all-purpose, sifted, 1 C
1 C minus 2 T unsifted all-purpose flour
1 C + 2 T cake flour
1/3 C whole wheat flour + 2/3 C all-purpose flour
3/4 C whole wheat flour; reduce shortening to 2/3 the amount for cookies; add 1 or 2 more T liquid for cakes and bread.
Note: Too much whole wheat flour may result in a dense final product.
Flour, cake, 1 C
Sift 1 C minus 2 T all-purpose flour sifted with 2 T cornstarch
Flour, for thickening, 2 T
3 T tapioca flour
1 T cornstarch or corn flour
2 3/4 t arrowroot powder
2 T sorghum flour + 1 1/2 T tapioca flour
brown rice flour
soy flour
rye flour
potato starch or potato flour; heat gently until thick, do not boil
mashed potatoes, flakes or prepared
Flour, whole wheat, 1 C
1 C graham flour
7/8 C white flour + 2 T wheat germ
G
Garlic, 1 clove
1/8 t garlic powder
1/4 t dried minced garlic
1/4 t garlic juice
1/2 t garlic salt, omit 1/2 t salt from recipe
1 t garlic chives
Garlic, green
leeks
Gelatin
agar agar
Ginger, powdered
1/3 mace + 2/3 lemon peel
Green onions
scallions
leeks
shallots (use less)
chives
Green peppers
yellow peppers
red peppers
celery
Greens, mild in flavor
beet greens
collard greens
Greens, medium in flavor
broccoli rabe (rapini)
kale
spinach
Swiss chard
Greens, strong in flavor
dandelion greens
mustard greens
turnip greens
Guavas
pears with a sprinkle of lime juice
Gumbo file
sassafras leaves
H
Haricots verts
young green beans
Herbs, 1 T fresh, minced
1/2 t ground
1 t dried unground
Honey, 1 C
1 1/4 C rice syrup + remove 2 T liquid from recipe
3/4 C maple syrup + 1/2 cup sugar
1 C sorghum syrup
1 1/4 C sucanat+ 1/4 C water or other liquid, boiled together
1 1/4 C turbinado sugar + 1/4 C water or other liquid, boiled together
I
J
Jicama
raw turnip
water chestnut
K
Kabocha Squash
buttercup squash
butternut squash
Ketchup, 1 C
1 C tomato sauce + 1/3 C sugar + 2 T lemon juice
Kidney Beans
pink beans
pinto beans
red beans
Kiwi Fruit
fresh strawberries with a little lime juice
Kohlrabi
artichoke hearts
broccoli stems
cabbage
cauliflower
celeriac
radish
turnip
L
Leeks
green onions
scallions (use less as they have a sharper, more distinctive flavor than leeks) shallots
onions (use less)
Lemon
lemon balm
lime
Lemon flavoring
lime
lemongrass
verbena
Lemon juice
lime juice
crushed vitamin C pills mixed with water to taste (small amounts)
Lemon peel, grated, 1 t
2 T fresh lemon juice
1/2 t lemon extract
1 t marmalade
1 t grated lime peel
1 t grated orange peel
Lemongrass
lemon or lemon rind
verbena
Lentils
Lime
lemon
Lime juice
lemon juice
Lychee
peeled grapes
M
Mango
peach with a little lemon and sugar (or honey)
Margarine
3/4 T oil
See my post, Substituting Your Way to a Healthier You, for more ideas.
Marjoram
oregano
thyme
Mascarpone
cream cheese, whipped with a little butter and/or heavy cream
Mayonnaise
Skinny Mayo recipe from the Jennifer’s Kitchen Weight Loss Program
See my post, 14 Easy Substitutes for a Skinnier You, for more ideas.
Melon
papaya
mango
Milk, 1 C
1 C light cream; can also delete up to 4 T oil or shortening from recipe
1/2 C evaporated milk + 1/2 C water
1 C skim milk
3 T powdered milk + 1 C water, add 2 T oil or butter if whole milk is required
non-dairy milks
For a thorough non-dairy resource check the wonderful web site Go Dairy-Free.
See my post, 14 Easy Substitutes for a Skinnier You, for more ideas.
Milk, evaporated
light cream or half and half
heavy cream
Thick Cashew Milk
Milk, sweetened condensed, 14-ounce can
1/3 C + 2 tbsp evaporated milk + 1 C sugar + 3 tbsp butter; heat until sugar and butter are dissolved
two 14-ounce cans of unsweetened coconut milk + 1/2 C of sugar; simmered for about 20-30 minutes or until volume is reduced by half
1 1/4 cup Thick Cashew Milk + 1 c coconut oil + 1/4 C honey or 1/3 C sugar + 1/2 t vanilla + pinch of salt, blended in a blender
Millet
orzo
barley
quinoa
brown rice
Molasses, in baking, 1 C
3/4 C white or brown sugar + 1/4 C liquid
Mushrooms
tofu with savory seasonings
peanut butter
olives
zucchini
sautéed celery
N
Nectarines
peaches
Nuts, in baking
seeds
bran
soy nuts, toasted and chopped
O
Oiling a pan
Sprinkle a large amount salt into a cold pan and rub the salt into the pan with a paper towel. Pour off the salt, heat pan, and proceed as usual.
Okra
eggplant, texture will be very different
Onion, fresh diced, 1/2 C
2 T dried minced onion
1 T dried minced onion Note: May need to be reconstituted before adding to dry foods. Usually can be added directly to wet or moist foods.
Onion powder, 1 t
1 t granulated onion
1 T minced dried onions
Orange peel
tangerine peel
marmalade
lemon peel
lime peel
Oregano
marjoram
rosemary
thyme, fresh
P
Pancake syrup
fruit jam mixed with juice and heated to a low boil
See my post, Substituting Your Way to a Healthier You, for more ideas.
Paprika
turmeric with red or cayenne pepper
half the amount of No-Alarm Chili Powder
Parsley
chervil
tarragon
Parsley root
parsnip
Parsnips
parsley root
carrots
Passion fruit
pomegranates
pomegranates with apricot and grapefruit
Pasta, cooked, 4 C
Pasta, uncooked, 8 oz
Pattypan squash or summer squash
yellow crookneck squash
yellow straightneck squash
zucchini
Peaches
nectarines
cantaloupe
Peanut Butter
almond butter
cashew butter
pecan butter
sunflower butter
Pecans
hickory nuts
walnuts, in small amounts
Pimento
sweet red peppers, roasted and peeled
Pine nuts or pignoli
chopped walnuts
blanched, peeled, slivered almonds
Pink beans
pinto beans
red beans
kidney beans
Pinto beans
pink beans
red beans
kidney beans
Pita bread
flour tortilla
sandwich rounds
Polenta
cornmeal
grits
Potato starch
cornstarch
Note: Potato starch gelatinizes at a lower temperature than cornstarch, breaks down at a lower temperature, does not have as much holding power, and requires more time for the sauce to thicken and for the raw flavor of the starch to fade.
Prunes
dates
raisins
dried apricots
Pumpkin
acorn squash
butternut squash
Q
Quince
golden delicious apple
Bartlett pear
Quinoa
couscous
millet
brown rice
R
Raisins
currants
prunes
dates, finely chopped
Rice
barley
bulgur
couscous
millet
quinoa
Rice, risotto or arborio
Ricotta cheese
crumbled tofu
Rosemary
marjoram
oregano
S
Sage
rosemary
oregano
Savory
thyme
Semolina
farina
cream of wheat
Sesame seeds
finely chopped almonds
finely chopped almonds mixed with finely chopped sunflower seeds
Shallots
green onions (use more)
Shortening, 1 C melted
3/4 C oil
Snow peas
sugar snap peas
Sorrel
spinach with a little added lemon
Sour Cream, 1 C
Jennifer’s Kitchen Vegan Soy-Free Sour Cream
1 C plain yogurt
1 T lemon juice + enough evaporated milk to make 1 cup; let stand 5 minutes before using
1 T lemon juice + enough Thick Cashew Milk to make 1 cup; let stand 5 minutes before using
cottage cheese + 2 Ts milk + 1 T lemon juice; blended well
6 ounces cream cheese + 3 T milk
3/4 C sour milk + 1/3 C melted butter; for baking
1 C cottage cheese + 1/3 C buttermilk + 1 tbsp lemon juice; blended
Tofu Sour Cream Substitute
Cashew Sour Cream Substitute
Almond Sour Cream Substitute
Tofutti Sour Supreme
Sour Milk, 1 C
1 1/2 T lemon juice + enough milk to make 1 C
Soy Sauce, 1 T
Dissolve 1/2 t salt and 1/2 t molasses in 1 T water (scant)
Dissolve 1/4 t salt and 1/2 t molasses in 1 T brine from canned olives (scant)
Mix together 2 t juice from cooked black beans + 1 t lemon juice + 1/4 t sugar + 1/2 t salt (reduce salt if beans are salted)
Sugar, confectioner’s 1 C
Fine sugar (1 C) & cornstarch (1 Tbs.) – Fine sugar can be produced by running granulated sugar in a food processor with a metal blade until powdery.
Sugar, granulated 1 C
1 C light brown sugar, packed
1 3/4 C confectioner’s sugar
honey
maple syrup
Sugar, light brown, 1 C
1/2 C dark brown sugar + 1/2 C granulated sugar
Sugar, superfine
granulated sugar
See my post, Substituting Your Way to a Healthier You, for more ideas.
Sumac
lemongrass
lemon
Summer savory
thyme
Sweetened condensed milk, 14 ounce can
1/3 C + 2 tbsp evaporated milk + 1 C sugar + 3 tbsp butter; heat until sugar and butter are dissolved
two 14-ounce cans of unsweetened coconut milk + 1/2 C of sugar; simmered for about 20-30 minutes or until volume is reduced by half
1 1/4 cup Thick Cashew Milk + 1 c coconut oil + 1/4 C honey or 1/3 C sugar + 1/2 t vanilla + pinch of salt, blended in a blender
T
Tapioca, quick-cooking, for thickening, 1 T
1/2 T cornstarch
1 T flour
Tahini
natural peanut butter
ground sesame seeds
Tamarind
dried apricots and dates
chopped prunes and lemon juice
Tarragon
anise (use less)
Mexican mint marigold
chervil (use more)
parsley (use more)
Thyme
marjoram
oregano
savory
bay leaf
Tofu
cooked mashed or pureed white beans – for pureed mixture
pureed cooked rice – for pureed mixture
pureed cooked millet – for pureed mixture
Tomatillos
fresh green tomatoes plus lemon juice
Tomato juice
1 part tomato paste + 3 parts water; season with a little salt and sugar if desired.
1 part tomato sauce + 1 part water
fresh, ripe tomatoes peeled, seeded, and blended in blender; add salt and lemon juice to taste
Tomato Paste
tomato sauce, reduce other liquid in recipe
tomato puree, reduce other liquid in recipe
Tomato Puree
tomato sauce
1 part tomato paste + 1 part water
Tomato sauce, 2 C
2 cups tomato puree
3/4 C tomato paste + 1 C water
Tomato Soup (10-3/4 can)
Tomato sauce (1 C) & water (1/4 C)
Tomatoes, canned, 1 C
1 1/3 C chopped fresh tomatoes
Tortillas
pita bread, split
Turmeric
Turmeric is often just used for color and can be omitted from a recipe without negative results.
Turnips, for cooking
kohlrabi
rutabaga
Turnips, raw
jicama
radish
U
Ugli Fruit
grapefruit + sugar
V
Vinegar
lemon juice
grapefruit juice, in salads
Vinegar, balsamic
6 parts lemon juice + 1 part sweetener
W
White Beans
Great Northern beans
navy beans
Wheat flour
2 parts wheat flour + 1 part oat flour + 1 part fine cornmeal + 1 part almond flour
Wine, Red
red grape juice
cranberry juice
Wine, White
white grape juice
apple juice
Winter Squash
acorn squash
butternut squash
dumpling squash
gold nugget squash
kabocha squash
pumpkin
table queen squash
turban squash
Worcestershire sauce
3 T tomato puree + 1 t honey + 1 t lemon juice + 1/4 t salt + 1/4 t onion powder + 1/8 t garlic powder + 1/8 t blackstrap molasses
X
Y
Yams
sweet potatoes
Yeast
One cake yeast = one packet active dry yeast = 2 t active dry yeast
Yeast, compressed (3/5 oz.) = Active dry yeast (1/4 oz.) From package
Yeast, compressed (3/5 oz.) = Loose active dry yeast (2-1/2 t.)
Cake yeast begins to work at 50° to 80° F; active dry yeast at 105° to 115°.
Yellow Finn Potatoes
2 parts white potatoes + 1 part sweet potatoes
Yogurt, Plain
sour cream
creme fraiche
buttermilk
heavy cream
mayonnaise in small amounts, especially salads or dips
milk & lemon juice (1 C milk per 1 Tbs. lemon juice)
WholeSoy yogurt
White Wave yogurt
Z
Zucchini
pattypan squash
yellow crookneck squash
yellow straightneck squash