Cooking substitutes, foods to substitute in recipes due availability or dietary needs.
Low Fat substitutes:
Lard – Olive oil, Canola oil, sunflower oil
Salad Dressings – Oil and vinegar, lemon juice
Full fat cheese – low fat cheese; ricotta, cream cheese, Jarlsberg, cottage cheese
Full- fat ice cream – frozen yoghurt, sorbet
1 egg – two egg whites
Low Carbohydrates substitutes:
Balsamic Vinegar – Red wine vinegar
Brandy – Brandy essence and water
Fruit juice (when cooking) – brewed spicy herb tea
Everyday Food substitutes:
Allspice – cinnamon and ground cloves
Arrowroot – same amount of corn flour or double of plain flour
Baking powder- baking soda and cream of tartar
Buttermilk- 1 cup milk and 1 tablespoon lemon juice
Capers – chopped olives
Cheese – If wanting to substitute the dairy content you can try soy cheese or goats cheeses.
Chilli sauce – tomato sauce, brown Sugar, vinegar, cinnamon, ground cloves and allspice (all mixed together)
Coconut Milk – milk (with a dash of coconut essence if you have it)
Corn syrup – For 1 cup mix 1 cup of sugar with 1/4 cup of water
Cream cheese – Part skim milk ricotta cheese or low fat cottage cheese beaten until smooth
Cream of tartar – lemon juice or vinegar
Croutons- Squares of crust less white Bread fried
Curry powder – Turmeric, cardamom, ginger power, and cumin
Egg – one egg can be substituted by any of these depending on the use: 2 tbsp cornflour, 2 tbsp arrowroot flour; 2 tbsp potato starch; 1 tbsp soy powder + 2 tbsp water; 1 tbsp soy milk powder + 1 tbsp cornstarch + 2 tbsp water; 1 banana (in cakes.)
Jam – There are a number of no or low sugar jam substitutes available such as compotes, sauces such as cranberry can be used in place of jams.
Mayonnaise – yoghurt and salad dressing, salad dressing, sour cream, yoghurt, cottage cheese pureed in a blender
Milk – Rice milk and soy milk are good non-dairy substitutes for cows milk
Oregano – marjoram
Plain Yoghurt – buttermilk, cottage cheese blended until smooth, sour cream
Rum – rum extract and water
Sesame Seeds – finely chopped blanched almonds
Sour cream – non-fat dry milk powder, warm water, and vinegar (mixture will thicken in refrigerator in a few hours), plain yoghurt, milk and lemon juice and butter or margarine, cottage cheese and lemon juice, pureed in blender
Tomato sauce – tomato paste and water
Tomato soup – tomato sauce and water
Vanilla Extract – Grated lemon rind, orange rind, cinnamon or nutmeg combined with a small amount of water to make up the amount of vanilla needed.
Wine- water, lemon juice and sugar mixed