| Herbs, Spices and Seasonings Substitutions |
| Food |
Amount |
Substitute |
| Allspice |
1 tsp |
1/2 tsp cinnamon, 1/2 tsp ground cloves OR
1/2 tsp ground cinnamon, 1/4 tsp. ground cloves, 1/4 tsp ground nutmeg |
| Ammonium carbonate |
3/4 tsp |
1 tsp baking soda |
| Anchovy, mashed |
1 |
1 tsp anchovy paste |
| Anise Extract |
1 tsp |
1 1/2 tsp anise seed |
| Aniseed |
1 tsp |
1 tsp Fennel seed or a few drops anise extract |
| Apple Pie Spice |
1 tsp |
Mix 1/2 tsp ground cinnamon, 1/4 tsp ground ginger, 1/8 tsp ground allspice and 1/8 tsp ground nutmeg OR
1 tsp cinnamon plus 1/8 tsp ground nutmeg OR
1/2 tsp cinnamon, 1/4 tsp nutmeg, and 1/8 tsp cardamom OR
1/2 tsp ground cinnamon, 1/4 tsp ground nutmeg, 1/8 tsp ground allspice, 1/8 tsp ground cardamom |
| Arrowroot |
1 tbsp |
2 tbsp all-purpose flour OR
1 tbsp cornstarch |
| Basil |
1 tsp |
1 tsp Oregano or thyme |
| Bay Leaf |
1 whole |
1/4 tsp crushed |
| Beau monde |
1 tbsp |
2 tsp onion powder, 1 tsp celery salt |
| Cardamom |
1 tsp |
1 tsp Ginger OR
1 tsp ground cinnamon |
| Cayenne |
1/8 tsp |
4 drops tabasco sauce |
| Celery Salt |
1 tsp |
3/4 tsp salt, 1/4 tsp crushed celery seed |
| Celery seed (for pickling) |
1 tbsp |
1 tbsp dill seed |
| Chervil |
1 tsp |
1 tsp dried parsley flakes plus 1/8 tsp rubbed, dried sage OR
1 tsp parsley |
| Chili Hot Red, dried, whole |
1 tsp |
1 tsp Crushed red pepper |
| Chili Powder, hot |
1 tsp
1 tsp
1 tbsp |
1 tsp regular chili powder plus 1/8 tsp ground red pepper OR
Dash bottled hot pepper sauce plus a combination of oregano and cumin OR
2 tsp cumin, 1 tsp cayenne, 1 tsp oregano, 1/2 tsp garlic powder |
| Chinese Five Spice |
1 tsp |
1/4 tsp each of: Crushed anise seeds, ground cinnamon, ground cloves and ground ginger |
| Chives |
 |
Green onion, onion, or leek |
| Cilantro |
|
Parsley |
| Cinnamon |
1 tsp |
1/4 tsp Nutmeg or allspice |
| Cinnamon Sugar |
1 cup |
7/8 cup granulated sugar, 2 tbsp ground cinnamon |
| Cloves |
|
Allspice, cinnamon, or nutmeg |
| Cumin |
|
Chili powder |
| Curry Powder |
1 tbsp |
1/2 tsp ground cardamom, 1/2 tsp cayenne, 1/2 tsp ground coriander seed, 1/2 tsp cumin, 1/2 tsp ground ginger, 1/2 tsp turmeric |
| Dill |
3 tsp fresh chopped |
1 tsp dried dill |
| Dried Herbs |
1/2 tsp dried |
1 tsp fresh |
| Fennel seeds |
1 tsp |
1 tsp caraway seeds |
| Fines Herbs |
1 tsp
or
1/3 cup |
1/4 tsp each of dried thyme leaves, oregano leaves, sage leaves and rosemary OR
3 tbsp parsley flakes, 2 tsp dried chervil, 2 tsp dried chives, 1 tsp dried tarragon |
| Five Spice Power |
5 tsp |
1 tsp ground anise, 1 tsp ground fennel, 1 tsp ground cloves, 1 tsp ground cinnamon, 1 tsp ground pepper |
| Garlic |
1 clove fresh |
1/8 tsp garlic powder OR
3/4 tsp minced garlic OR
1/2 tsp garlic salt OR
1/2 tsp garlic juice OR
1 tsp garlic paste |
| Garlic Powder |
1/8 tsp |
1/2 tsp garlic juice OR
1 tsp garlic paste OR
1/2 tsp garlic salt |
| Garlic Salt |
1/2 tsp |
1/2 tsp garlic juice OR
1 clove garlic, minced OR
1/8 tsp garlic powder |
| Ginger |
1 tbsp |
Allspice, cinnamon, mace, or nutmeg OR
1/8 tsp powdered ginger |
| Gingerroot (grated fresh) |
1/2 tsp |
1/4 tsp ground ginger |
| Herbs, dried leaf |
1 tsp |
1/4 tsp herbs, powdered |
| Herbs, fresh |
1 tsp
1 tbsp |
1/2 tsp herbs, dried
1 tsp herbs, dried |
| Italian Seasoning |
2 tbsp |
1 tsp each of: basil, oregano, marjoram, rosemary, sage and thyme |
| Leeks (sliced) |
1/2 cup |
1/2 cup sliced green onions or shallots |
| Mace |
|
Allspice, cinnamon, ginger, or nutmeg |
| Marjoram |
|
Basil, thyme, or savory |
| Mint |
|
Basil, marjoram, or rosemary |
| Nutmeg |
|
Cinnamon, ginger, or mace |
| Onion Powder |
1 tsp |
1 tbsp instant minced onion |
| Oregano |
|
Thyme, basil, or marjoram |
| Parsley, dried |
1 tsp |
1 tsp Chervil or cilantro |
| Parsley, fresh, chopped |
1 tbsp |
1 tsp parsley flakes |
| Pepper flakes, hot |
1 tsp |
1/2 tsp cayenne |
| Poultry Seasoning |
1 tsp
1 1/3 tsp |
3/4 tsp sage, 1/4 ground thyme OR
3/4 tsp sage, 1/4 tsp thyme, 1/8 tsp ground cloves, 1/4 tsp pepper |
| Pumpkin Pie Spice |
1 tsp |
1/2 tsp ground cinnamon, 1/4 tsp ground ginger, 1/8 tsp ground allspice, 1/8 tsp ground nutmeg OR
1/2 tsp ground cinnamon, 1/8 tsp ground nutmeg, 1/8 tsp ground mace, 1/8 tsp ground ginger, 1/8 tsp ground cloves |
| Red Pepper |
|
Dash bottled hot pepper sauce or black pepper |
| Rosemary |
|
Thyme, tarragon, or savory |
| Sage |
|
Poultry seasoning, savory, marjoram, or rosemary |
| Salt, seasoned |
4 tsp |
2 tsp salt, 1/2 tsp sage, 1/2 tsp parsley flakes, 1/2 tsp onion powder, 1/4 tsp marjoram, 1/4 tsp paprika |
| Salt, table |
1 tbsp |
1 1/2 tbsp kosher salt |
| Savory |
|
Thyme, marjoram, or sage |
| Sesame Seed |
1 tbsp |
1 tbsp finely chopped blanched almonds |
| Tarragon |
|
Chervil, dash fennel seed, or dash aniseed |
| Thyme |
|
Basil, marjoram, oregano, or savory |
| Tumeric |
1 tsp |
1 tsp dry mustard |
| Assorted Baking Ingredients |
| Food |
Amount |
Substitute |
| Baker's Ammonia (Hartshorn) |
1 tsp |
1 tsp baking powder (when using in cookie recipes) |
| Baking Mix |
2 cups |
Mix 1 3/4 cups all-purpose flour, 2 1/2 tsp baking powder, 3/4 tsp salt and 1/3 cup shortening |
| Baking Powder |
1 tsp |
1/4 tsp baking soda plus 1/2 tsp cream of tartar OR
1/4 tsp baking soda plus 1/2 cup sour milk, buttermilk, or plain yogurt OR
1/4 tsp baking soda plus 1/2 tsp vinegar or lemon juice used with sweet milk to make 1/2 cup OR
1/4 teaspoon baking soda plus 1/4 to 1/2 cup molasses (decrease liquid in recipe by 1-2 tbsp)
1 tsp Baker's Ammonia (or Hartshorn) |
| Biscuit Mix |
2 1/4 cups |
2 cups flour sifted, 1 tbsp baking powder, 1 tsp salt, 1/4 cup shortening |
| Cake Flour |
1 cup |
1 cup minus 2 tbsp all-purpose flour, sifted OR
1 cup all-purpose flour sifted 3 times, then measured to make 1 cup OR
7/8 cup all-purpose flour plus 2 tbsp cornstarch |
| Carob Powder |
1 tbsp |
1 tbsp cocoa powder |
| Chocolate |
1 square unsweetened |
3 tbsp unsweetened baking cocoa plus 1 tbsp butter, vegetable shortening or margarine OR
3 tbsp carob powder plus 2 tbsp water |
| 1 oz semisweet baking or bittersweet |
1 oz unsweetened baking chocolate plus 1 tbsp sugar |
| 1 cup semisweet chips |
6 oz semisweet baking chocolate, chopped |
| Cocoa |
1/4 cup or 4 tbsp |
1 oz (square) chocolate (decrease fat called for in recipe by 1/2 tbsp) |
| Coconut |
1 tbsp grated, dry |
1 1/2 tbsp fresh, grated |
| Coconut Cream |
1 cup |
1 cup cream |
| Coconut Milk |
1 cup |
1 cup milk |
| Cornmeal, self-rising |
1 cup |
1 cup plain cornmeal, 1 tsp baking powder, 1/2 tsp salt |
| Cornstarch |
1 tbsp |
2 tbsp all-purpose flour OR
2 tbsp tapioca OR
2 1/2 ttsp arrowroot |
| Corn Syrup |
1 cup light |
Mix 1 cup granulated sugar with 1/4 cup liquid used in recipe OR
1 1/4 cups light brown sugar, 1/3 cup liquid OR
1 cup honey |
| 1 cup dark |
1 cup light corn syrup OR
3/4 cup light corn syrup plus 1/4 cup molasses OR
1 cup maple-flavored syrup |
| Cream of Tartar |
1/2 tsp |
1 1/2 tsp lemon juice or vinegar |
| Flour, all-purpose |
1 tbsp (for thickening) |
1/2 tbsp cornstarch, potato starch, rice starch, or arrowroot starch OR
1 tbsp granular tapioca OR
2 tsp quick-cooking tapioca OR
1/2 tbsp arrowroot OR
1 egg, 2 egg whites, or 2 egg yolks OR
1 tbsp corn flour OR
7/8 tbsp rice flour OR
2 tbsp browned flour OR
1 1/2 tbsp whole wheat flour OR
1/2 tbsp whole wheat flour plus 1/2 tbsp all-purpose flour |
| Flour, cake |
1 cup sifted |
1 cup minus 2 tbsp all-purpose flour, sifted OR
1 cup all-purpose flour sifted 3 times, then measured to make 1 cup OR
7/8 cup all-purpose flour plus 2 tbsp cornstarch |
| Flour, corn |
|
All-purpose flour |
| Flour, gluten |
13 tbsp |
1 cup all-purpose flour |
| Flour, masa harina |
|
Cornmeal |
| Flour, pastry |
1 cup |
7/8 cup all-purpose flour |
| Flour, potato |
1 tbsp |
2 tbsp all-purpose flour OR
1 tbsp cornstarch |
| Flour, rice |
7/8 cup |
1 cup all-purpose flour |
| Flour, rye |
1 1/4 cup |
1 cup all-purpose flour |
| Flour, self-rising |
1 cup |
1 cup all-purpose flour plus 1 1/2 tsp baking powder and 1/2 tsp salt |
| Flour, whole wheat, coarse |
1 cup |
7/8 cup all-purpose flour |
| Flour, whole wheat, fine |
|
All-purpose flour |
| Marshmallow |
1 regular |
10 mini marshmallows |
| Marshmallow Creme |
1 jar |
Melt 16 ounces of marshmallows and 3 1/2 tbsp corn syrup in a double boiler |
| Marshmallows, miniature |
1 cup |
10 large marshmallows |
| Marzipan |
2 1/2 cups |
2 cups almond paste, 1 cup powdered sugar, 2 tbsp corn syrup |
| Molasses |
1 cup |
1/2 cup honey (flavor will be milder) OR
3/4 cup sugar, 1/4 cup water |
| Onion Soup Mix, dry |
2 tbsp |
1 tbsp instant minced onion, 1 beef bouillon cube |
| Sugar, brown |
1 cup |
1 cup granulated sugar plus 1 tbsp molasses or dark corn syrup |
| Sugar, brown, dark |
1 cup |
1 cup granulated sugar plus 2 tbsp molasses or dark corn syrup |
| Sugar, confectioners' or powdered |
1 cup |
3/4 cup granulated sugar OR
1 cup granulated sugar and 1 tsp of cornstarch finely ground in blender. |
| Sugar, cube |
1 |
1/2 tsp granulated sugar |
| Sugar, granulated |
1 cup |
1 cup light brown sugar (packed) OR
2 cups powdered sugar OR
3/4 cup honey (reduce liquid in recipe by 1/4 cup) OR
1 3/4 cups confectioners' sugar (not for baking) |
| Sugar, superfine |
|
Grind granulated white sugar in a blender or food processor |
| Sugar, white |
1 cup |
1 cup Sugar Twin or Sprinkle Sweet |
| 2 tsp |
1 packet Equal |
| 1 tsp |
10 drops of Sweet 10 |
| 1/2 cup |
1 tbsp of Sweet 10 |
| Vanilla Bean |
2-inch piece |
1 tsp pure vanilla extract |
| Yeast, compressed |
1 cake |
1 package or 2 tsp active dry yeast |
| Yeast, regular or quick active dry |
1 pkg (1/4 oz) |
2 1/4 tsp regular or quick active dry OR
1 pkg (.6 oz) compressed cake yeast |
| Cheese and Dairy Products |
| Food |
Amount |
Substitute |
| Butter |
1 cup |
1 cup margarine OR
1 1/3 cup whipped butter (for sauteing) OR
1 cup hydrogenated fat plus 1/2 tsp salt OR
7/8 cup oil plus 1/2 tsp salt OR
7/8 cup lard plus 1/2 tsp salt OR
7/8 cup vegetable shortening OR
7/8 cup oil OR
3/4 cup olive oil OR
8 tsp (1 envelope) butter buds, 1/2 cup liquid, 1/2 cup butter |
| Buttermilk or Sour Milk |
1 cup |
Mix 1 tbsp white vinegar or lemon juice with 1 cup milk, let stand 5 minutes OR
1 cup whole milk, 1 3/4 tsp cream of tartar OR
1 cup water, 1/4 cup buttermilk powder OR
3/4 cup of plain yogurt and 1/4 cup of milk
1 cup plain yogurt (for baking) OR
1 cup sour cream (for baking) |
| Cheese, farmer |
|
Cottage cheese, dry or drained |
| Cheese, goat |
|
Feta cheese |
| Cheese, mascarpone |
|
Cream cheese |
| Cheese, parmigiano reggiano |
|
Domestic Parmesan, Grana Padano, aged Asiago, Pecorino Romano |
| Cheese, ricotta |
|
Cottage cheese |
| Cheese, romano |
|
Parmesan cheese |
| Cheese, sharp cheddar |
1 cup |
1 cup cheddar (mild), 1/8 tsp dry mustard, 1/4 tsp worcestershire sauce |
| Cottage cheese |
|
Ricotta or farmer cheese |
| Cream Cheese |
|
Part skim milk ricotta cheese or lowfat cottage cheese beaten until smooth |
| Cream, half and half |
1 cup |
7/8 cup whole milk plus 1/2 tbsp butter OR
3 tbsp oil plus milk to equal 1 cup OR
1 cup evaporated milk OR
3/4 cup whole milk plus 1/4 cup heavy cream OR
2/3 cup skim or low-fat milk plus 1/3 cup heavy cream |
| Cream, heavy |
1 cup (not for whipping)
1 cup whipped
|
3/4 cup sweet milk plus 1/3 cup butter OR
2 cups whipped dessert topping OR
1 cup evaporated milk
2/3 cup buttermilk plus 1/3 cup oil |
| Cream, light |
1 cup
1 cup (for cooking)
|
1/2 cup heavy cream, 1/2 cup whole milk OR
7/8 cup sweet milk plus 3 tbsp butter OR
1 tbsp melted butter plus enough milk to make 1 cup
7/8 cup whole milk, 3 tbsp butter OR
1 cup undiluted evaporated milk |
| Cream, soured |
1 cup |
7/8 cup sour milk plus 3 tbsp butter OR
7/8 cup buttermilk plus 3 tbsp butter |
| Cream, whipped, sweetened |
1 cup |
4 oz whipped topping OR
1 1/4 oz dessert topping mix, prepared OR
13 oz. can evaporated milk chilled for 12 hours plus 1 tsp lemon juice. Whip until stiff. OR
1/2 cup ice-cold water and 1/2 cup nonfat dry milk. Beat until stiff. Add 1/2 cup sugar while beating. Add 2 tbsp lemon juice and beat until mixed. |
| Cream, whipping |
1 cup |
2/3 cup evaporated milk, 4 tsp lemon juice or vinegar OR
1/2 cup nonfat dry milk, 1/3 cup water, 1 tbsp lemon juice |
| Crème fraîche |
1 cup |
1/2 cup sour cream plus 1/2 cup heavy cream |
| Half and Half |
1 cup |
7/8 cup whole milk, 1 1/2 tsp butter OR
1/2 cup whole milk, 1/2 cup light cream OR
3/4 cup whole milk, 1/4 cup heavy cream OR
2/3 cup low-fat or skim milk, 1/3 cup heavy cream |
| Milk, condensed, sweetened |
1 cup |
1 cup nonfat dry milk, 1/2 cup boiling water, 2/3 cup sugar, 3 tbsp melted butter (process in blender until smooth) OR
1 cup evaporated milk plus 1 1/4 cup of sugar cooked over low heat until sugar is dissolved. |
| Milk, evaporated |
1 can (12 oz) |
12 oz cream OR
Whip until smooth: 1 cup nonfat dry milk, 1 3/4 cups warm water. Keep refrigerated. |
| Milk, regular or low-fat |
1 cup |
1/2 cup evaporated milk plus 1/2 cup water OR
nonfat dry milk prepared as directed on package |
| Milk, skim |
1 cup |
3/4 cup water, 1/3 cup nonfat dry milk |
| Milk, sour |
1 cup |
1 cup sweet milk plus 1 tbsp vinegar or lemon juice |
| Milk, sweet |
1 cup |
1/2 cup evaporated milk plus 1/2 cup water OR
1 cup reconstituted nonfat dry milk plus 2 tsp butter |
| Milk, whole |
1 cup |
1/2 cup evaporated milk, 1/2 cup water OR
1 cup nonfat milk, 2 1/2 tsp butter OR
1 cup skim milk, 1 tbsp melted butter OR
7/8 cup skim milk, 1/8 cup heavy cream OR
5/8 cup skim milk, 3/8 cup half and half OR
2/3 cup 1% milk, 1/3 cup half and half OR
3/4 cup 2% milk, 1/4 cup half and half OR
1 cup water, 4 tbsp dry whole milk OR
1 cup water plus 1 1/2 tsp butter (in baking) OR
1 cup reconstituted nonfat dry milk plus 2 1/2 tsp butter |
| Sour Cream |
1 cup |
1 cup plain whole yogurt, 3 tbsp melted butter OR
3/4 cup buttermilk plus 1/4 cup oil OR
3/4 cup milk, 3/4 tsp lemon juice and 1/3 cup butter or margarine OR
1/2 cup cottage cheese and 1/2 cup. of plain yogurt. |
| Sour Cream (for baking) |
1 cup |
3/4 cup sour milk or buttermilk, 1/3 cup butter OR
1 cup plain yogurt, 1 tsp baking soda OR
1 tbsp lemon juice, 7/8 cup plus 1 tbsp evaporated milk |
| Sour Cream (for dips) |
1 1/4 cups |
1 cup cottage cheese, 1/4 cup plain yogurt or buttermilk (blend in processor) OR
1 cup cottage cheese, 1 tbsp lemon juice, 1/4 cup milk or water, 1/8 tsp salt (blend in processor) OR
8 oz cream cheese, 1/4 cup milk (blend in processor) |
| Whipping Cream (whipped) |
|
Frozen (thawed) whipped topping OR
Prepared whipped topping mix |
| Yogurt, plain |
|
Sour cream OR
Buttermilk OR
Cottage cheese blended until smooth |
| Eggs |
| Food |
Amount |
Substitute |
| Egg (for baking) |
1 |
1 egg yolk, 1 tbsp water |
| Egg |
1 |
Mix 2 tbsp of milk with 1/2 tsp baking powder OR
2 egg yolks OR
1 egg white plus 2 tsp oil OR
2 egg whites OR
1/4 cup cholesterol-free egg substitute OR
2 egg yolks (for puddings or custard) OR
2 egg yolks plus 1 tbsp water (for bars or cookies) |
| Egg Substitute |
1 egg |
2 egg whites plus 1-3 tsp vegetable oil for each yolk omitted OR
1 egg white, 2 1/4 tsp nonfat dry milk powder, 2 tsp vegetable oil |
| Egg White |
1 |
1 tbsp meringue powder plus 2 tbsp water |
| Egg Yolks |
2
1 large egg yolk |
1 whole egg
2 tbsp egg substitute |
| Fats, Oils and Vinegars |
| Food |
Amount |
Substitute |
| Balsamic Vinegar |
|
Sherry or cider vinegar |
| Chili Oil |
1/4 tsp |
1/4 tsp salad oil plus pinch of cayenne |
| Lard |
|
Shortening |
| Sesame Oil |
1 tbsp |
1 1/2 tsp sesame seeds sautéed in 1/2 tsp vegetable oil |
| Shortening, melted |
1 cup |
1 cup cooking oil (cooking oil should not be substituted if recipe does not call for melted shortening) |
| Shortening |
1 cup |
1 cup minus 2 tbsp lard OR
1 1/8 cups butter or margarine (decrease salt by 1/2 tsp) |
| Vegetable Oil |
|
Olive oil |
| Vinegar |
|
Lemon juice |
| Vinegar, Chinese |
|
Balsamic vinegar |
| Vinegar, Red Wine (for salad dressing) |
4 tbsp |
3 tbsp cider vinegar, 1 tbsp red wine |
| Vinegar, Sherry |
|
Balsamic vinegar |
| Fruits and Vegetables |
| Food |
Amount |
Substitute |
| Capers |
|
Chopped green olives |
| Celery |
1/2 cup (1 rib) |
1/4 cup celery flakes OR
1/2 cup green pepper or fennel bulb |
| Chile, Scotch Bonnet |
|
Habanero chili |
| Chile, Serrano |
|
Jalapeño chile |
| Chives |
|
Scallion greens |
| Currants, dried |
|
Raisins or chopped dates |
| Dates, chopped |
|
Dried currants OR
Chopped figs OR
Chopped prunes OR
Chopped raisins |
| Horseradish |
1 tbsp fresh |
2 tbsp bottled |
| Jicama, chopped |
|
Chopped water chestnuts or tart apple |
| Leeks |
|
Shallots |
| Lemon or Lime Juice (fresh) |
|
Bottled lemon or lime juice or white vinegar |
| Lemon or Lime Peel (grated) |
|
Dried lemon or lime peel |
| Mushrooms, fresh |
1 cup cooked sliced
1 lb
1 lb |
1 can (4 oz) mushroom stems and pieces, drained OR
12 oz canned mushrooms OR
3 oz dried mushrooms, reconstituted |
| Mushrooms, powdered |
1 tbsp |
3 tbsp whole dried mushrooms OR
4 oz fresh OR
2 oz canned |
| Onion, fresh |
1/4 cup minced |
1 tbsp instant minced onion OR
1 tbsp onion flakes OR
1 tsp onion powder |
| 1 med-size onion, chopped (2/3 cup) |
1 tbsp onion powder OR
1/4 cup instant minced or chopped onion |
| Onion Juice |
2 tbsp |
3/4 tsp instant minced onion OR
3/4 tsp onion flakes |
| Orange |
1 medium |
6-8 tbsp juice |
| Orange Peel (fresh, grated) |
1 tsp |
1 tsp dried orange peel OR
1/2 tsp orange extract OR
2 tbsp orange juice (for flavoring) |
| Peas, Snow |
|
Sugar snap peas |
| Pimento |
2 tbsp chopped |
3 tbsp red bell pepper, chopped |
| Peppers, Green Bell |
1 tbsp dried |
3 tbsp fresh fresh green pepper, chopped |
| Peppers, Red Bell |
1 tbsp dried |
3 tbsp fresh red bell pepper, chopped OR
2 tbsp pimiento, chopped |
| Potatoes, mashed |
1 lb |
1 1/3 cups instant mashed potatoes, prepared |
| Raisins |
|
Currants, dried cherries, dried cranberries, chopped dates or chopped prunes |
| Shallots, chopped |
|
Green onions (white part only) OR
Onions, dash crushed garlic |
| Tomatillo |
|
Fresh green tomatoes plus a little lemon juice |
| Tomato Juice |
1 cup |
1/2 cup tomato sauce plus 1/2 cup water |
| Tomato Paste |
1/2 cup |
1 cup tomato sauce cooked uncovered to reduced to 1/2 cup |
| Tomato Sauce |
2 cups |
3/4 cup tomato paste plus 1 cup water |
| Tomato Soup |
2 cups |
1 cup tomato sauce plus 1/4 cup water |
| Tomatoes |
1 can |
2 1/2 cups chopped, peeled fresh tomatoes, simmered about 10 minutes |
| Tomatoes, chopped |
16 oz can |
3 fresh medium tomatoes OR
16 oz can stewed tomatoes |
| Truffles |
1 oz |
1 oz shiitake mushrooms |
| Miscellaneous |
| Food |
Amount |
Substitute |
| Bacon, cooked and chopped |
1 strip |
1 tbsp bacon bits OR
Smoked ham OR
Canadian bacon |
| Beer |
|
Nonalcoholic beer, apple cider or beef broth |
| Bread Crumbs |
|
Finely crushed cracker crumbs, corn flakes or quick-cooking or old-fashioned oats |
| 1/3 cup dry |
1 slice bread |
| 3/4 cup soft |
1 slice bread |
| 1 cup soft |
2 slices bread OR
3/4 cup cracker crumbs OR
1 1/3 cups oatmeal (uncooked) |
| Broth, chicken or beef |
1 cup |
1 cup boiling water, 1 bouillon cube OR
1 cup boiling water, 1 tsp bouillon crystals |
| Bulgur, cooked |
|
Cooked couscous or brown rice |
| Chili Paste |
|
Red pepper flakes, cayenne, or bottled hot sauce |
| Chili Sauce |
1 cup |
1 cup tomato sauce, 1/4 cup brown sugar, 2 tbsp vinegar, 1/4 tsp cinnamon, dash of ground cloves, and dash of allspice OR
1 cup catsup, 1/4 tsp cinnamon, dashes of ground cloves and allspice |
| Cocktail Sauce |
1 1/4 cups |
1 cup ketchup or chili sauce, 3 tbsp horseradish, 1 tbsp lemon juice, 2 tsp worcestershire sauce |
| Coconut, grated |
1 cup |
1 1/3 cups coconut, flaked |
| Coconut Cream |
|
Whipping cream |
| Coconut Milk |
1 cup |
1 cup whipping cream plus 1/2 tsp each of coconut extract and granulated sugar OR
1 cup whole or 2% milk OR
3 tbsp cream of coconut, 7/8 cup water or low-fat milk |
| Cracker Crumbs |
|
Dry bread crumbs |
| Espresso, Instant |
1 tsp |
2 tsp instant coffee OR 1 1/2 tsp of dark roast instant coffee OR 1/2 tsp instant coffee plus 1/2 tsp dark cocoa powder |
| Gelatin, flavored |
3 oz pkg prepared |
1 tbsp plain gelatin plus 2 cups fruit juice |
| Honey |
1 cup |
1 1/4 cups granulated sugar with 1/4 cup water or apple juice OR
7/8 cup buttermilk plus 2 tbsp melted shortening, whipped OR
1 cup corn syrup |
| Horseradish, bottled |
2 tbsp |
1 tbsp horseradish, dried, 1 tbsp vinegar, 1 tbsp water |
| Horseradish, fresh |
1 tbsp |
2 tbsp bottled |
| Ketchup, Catsup |
1 cup |
1 can tomato sauce plus 1/2 cup granulated sugar and 2 tbsp white vinegar OR
1 cup chili sauce |
| Mayonnaise, commercial |
1 cup |
1 cup cottage cheese (process in blender until smooth) OR
1/2 cup mayonnaise, 1/2 cup plain yogurt OR
1 cup salad dressing OR
1 cup sour cream OR
1 cup yogurt |
| Mayonnaise, homemade |
1 cup |
1 cup commercial mayonnaise, 1 tsp lemon juice, 1 tsp prepared mustard |
| Mustard, dry (for wet mixtures) |
1 tsp |
1 tbsp prepared mustard |
| Mustard, prepared |
1 tbsp |
1 tbsp dry mustard, 1 tsp vinegar, 1 tsp water, milk or cream, 1 tsp sugar |
| Pancake Syrup |
|
1/2 cup brown sugar plus 1 1/2 cup water plus 2 1/2 tsp cornstarch. Cook until slightly thickened. |
| Pepperoni |
|
Salami |
| Pie Crust Mix |
8 cups |
6 1/4 cups flour, 1 tbsp salt, 2 1/2 cups shortening |
| Red Pepper Sauce |
3 or 4 drops |
1/8 tsp ground red pepper (cayenne) |
| Rice |
1 cup regular, uncooked |
1 cup uncooked converted rice (3 cups cooked) OR
1 cup uncooked brown rice OR
1 cup uncooked wild rice |
| 1 cup cooked |
1 cup cooked bulgur wheat OR
1 cup cooked pearl barley |
| Rum |
1 tbsp dark rum
5 tbsp light rum |
2 tbsp rum extract
1 tbsp rum extract |
| Salami |
|
Pepperoni |
| Stock Base, instant |
2 tsp |
1 bouillon cube |
| Stock Base, instant |
4 tsp dissolved in 1 1/4 cup water |
1 can (10 1/2 oz) condensed, undiluted bouillon or consummé |
| Tabasco Sauce |
4 drops |
18 tsp cayenne OR
1/4 tsp black pepper |
| Taco Seasoning |
1 pkg (1 1/4 oz size) |
4 tsp instant minced onion, 2 tsp chili powder, 2 tsp salt, 1 tsp garlic powder, 1 tsp cornstarch, 1 tsp ground cumin, 1 tsp cayenne |
| Tapioca |
1 tbsp |
1 1/2 tbsp all-purpose flour OR
2 tbsp pearl tapioca |
| Tartar Sauce |
1/2 cup |
6 tbsp mayonnaise, 2 tbsp pickle relish |
| White Sauce |
1 cup |
10 /4 oz canned cream-style soup (undiluted) |
| Wine (for cooking) |
|
Apple juice or cider |
| Wine (for marinade) |
1/2 cup |
1/4 cup vinegar, 1/4 cup water, 1 tbsp sugar |
| Wine, Red |
|
Nonalcoholic wine, apple cider, beef broth, tomato juice or water |
| Wine, Rice |
|
Dry sherry |
| Wine, White |
|
Nonalcoholic wine, white grape juice, apple juice, apple cider, chicken broth, or water |
| Worcestershire Sauce |
1 tsp |
1 tsp bottled steak sauce OR
1 tbsp soy sauce, 4 drops tabasco sauce, 1/8 tsp lemon juice, dash sugar |
| Healthy Substitutions |
| Food |
Substitute |
| Avocados |
Water chestnuts |
| Bacon |
Low-fat Canadian bacon |
| Baked Goods |
Fat-free baked goods |
| Biscuits |
Fat-free biscuit mixes |
| Bologna |
Chicken or turkey breasts |
| Brownies |
Angel food cake, fruit, gelatin desserts |
| Cheese |
Non-fat or low-fat cheeses, ricotta, cottage cheese |
| Chips, Corn Chips, Potato Chips |
Air-popped popcorn, crackers, vegetable sticks, baked tortilla chips |
| Chocolate |
Chocolate syrup, cocoa, fat-free pudding, light chocolate topping |
| Chocolate Candy |
Jelly beans, hard candy |
| Coconut Oil |
Canola, safflower, sunflower, corn or olive oil |
| Coffee Creamer |
Low-fat or nonfat milk, powdered creamer without tropical oils, powdered nonfat milk |
| Cookies |
Animal crackers, fig bars, gingersnaps, graham crackers, vanilla wafers |
| Crackers |
Fat-free crackers, soda crackers, toasted bread sticks |
| Cream |
Evaporated skim milk |
| Cream Cheese |
Fat-free cream cheese |
| Cream Sauces |
Marinara sauces |
| Creamy Dressings |
Dilute with cucumbers, tomatoes, other vegetables or with low-fat yogurt or cottage cheese |
| Croissants |
Baked donut holes |
| Danish Pastry |
Muffins, fat-free pastries |
| Donut |
Muffins, raisin-cinnamon bagel, fat-free pastries |
| Pastry |
Fat-free pastries |
| Eggs |
Egg substitutes, egg whites |
| French Fries |
Baked or mashed potatoes, carrot sticks, oven-baked "fries" |
| Fried Foods |
Baked, broiled, boiled, grilled, microwaved, poached, raw, roasted, sautéed, simmered, or steamed Foods |
| Granola, Granola Bars |
Nutritious cereal, dried fruit or cereal/fruit mix |
| Gravy |
Prepare, refrigerate and skim off fat or use low-fat gravy in jars, mixes, or Worcestershire sauce |
| Ground Beef |
Lean ground |
| Ham |
Turkey ham |
| Hamburger |
Ground chicken or turkey, or low-fat ground beef |
| Hot Dogs |
Low-fat hot dogs, turkey frankfurters |
| Ice Cream |
Frozen diet bars, fat-free frozen dessert, low-fat ice cream, frozen yogurt, ice milk |
| Lamb |
Fish or poultry |
| Lard |
Vegetable oils |
| Lunch Meats |
Low-fat turkey meat or water-packed tuna |
| Margarine |
Fat-free or low-fat margarine or olive oil |
| Mayonnaise |
Fat-free or low-fat mayonnaise |
| Muffins |
Fat-free mixes |
| Nuts and Seeds |
Grape-nuts cereal, popcorn, pretzels |
| Oil |
Applesauce (for baking purposes), applesauce plus skim milk (if oil is only liquid), butter buds (mixed to form a liquid), corn syrup, non-stick cookery, spray |
| Olives |
Pickles |
| Palm Kernel Oil |
Canola, corn, olive, safflower, or sunflower oil |
| Pastrami |
Turkey pastrami |
| Pie Crust |
Graham cracker crust |
| Pork |
Lean pork tenderloin |
| Ranch Dressing |
Make with nonfat or low-fat mayonnaise |
| Red Meat |
Fish, poultry |
| Salad Dressings |
Nonfat salad dressings |
| Salami |
Turkey salami |
| Sausage |
Low-fat sausages |
| Sausage Pizza |
Canadian bacon or vegetarian pizza |
| Soups |
Condensed low-fat, reduced sodium soups |
| Sour Cream |
Fat-free sour cream, nonfat yogurt, sour half & half, sour half & half mixed with low-fat yogurt, low-fat yogurt |
| Spaghetti Sauce |
Prepared low-fat spaghetti sauce |
| Veal |
Fish, poultry |
| Whipped Cream |
Vanilla-flavored nonfat or low-fat yogurt |
| White Sauces |
Tomato sauces |
| Whole Eggs |
Egg whites |
| Whole Milk |
Skim or low-fat milk | |
