A few notes before you get started:
- There are several places to find lists of suggestions for substitutions, so this list is not all-inclusive.
- It will take some playing with each recipe to figure out what works.
- I recommend keeping a section in your notebook to keep track of what you did each time especially if you have a beloved recipe you want to re-create allergy-free style.
- Soy is a typical substitute for dairy and eggs and I have included it here in case you can have it, but please use one of the other alternatives if you are allergic like we are.
Replace 1 cup milk with one of the following:
1 cup soy milk (plain or vanilla)
1 cup rice milk
1 cup fruit juice
1 cup nut milk (if you can have these)
1 cup coconut milk
Replace 1 cup buttermilk with one of the following:
1 tablespoon lemon juice or 1 tablespoon white vinegar AND one of the following:
1 cup soy milk
1 cup coconut milk
⅞ cup rice milk
⅞ cup fruit juice
⅞ cup water
Let mixture stand for a few minutes
(Note: ⅞ cup = approx. 2 tablespoons less than a cup)
Replace 1 cup yogurt with one of the following:
1 cup soy yogurt
1 cup soy sour cream
1 cup unsweetened applesauce
1 cup fruit puree
Replace 8 tablespoons (1 stick) butter with one of the following:
8 tablespoons Earth Balance (Non-Dairy) Buttery Spread
8 tablespoons Spectrum Organic Shortening
8 tablespoons vegetable or olive oil
Replace 1 large egg with one of the following:
3 Tbs. unsweetened applesauce (or other fruit puree) + 1 teas. baking powder
1 Tbls. flax meal + 3 Tbls. hot water. (Let stand for about 10 minutes or until thick. Stir occasionally.)
Egg Replacer, according to package directions (I typically add at least 2 times the amount called for)
4 Tbls. pureed silken tofu + 1 teas. baking powder
Note: If you are starting with flax seeds you can grind them up in a coffee grinder to make a flax meal.
Replace one egg white:
Dissolve 1 tablespoon plain agar powder into 1 tablespoon water. Beat, chill for 15 minutes and beat again.
[Replacing more than two eggs will change the integrity of a recipe. For recipes that call for a lot of eggs you will need to use pureed silken tofu or go without.]
Replace tree nuts or peanuts with an equal amount of the following:
Toasted sesame seeds (use only 2 to 3 tablespoons)
Crushed crispy rice cereal
Crushed potato chips
Perky’s Nutty Rice cereal
I hope this helps.
Until next time,