Substitutes and Equivalents

Eggs

1 whole egg = 2 tbsp. (30 mL) water + 1 tbsp. (15 mL) oil + 2 tbsp. (30 mL) baking powder.

l egg = 1 tbsp. (15 mL) ground flax seed simmered in 3 tbsp. (45 mL) water.

1 egg = 2 tbsp. (30 mL) water + 2 tsp. (10 mL) baking powder

egg white = dissolve 1 tbsp. (15 mL) plain unflavored gelatin in 1 tbsp. (15 mL) water. Whip, chill and whip again.

1 egg = 1/4 cup (60 mL) tofu

Vinegar

lemon juice, lime juice, unsweetened cranberry juice or dilute
1 tsp. (5 mL) vitamin C in l/4 cup (60 mL) of water

Flour

1 cup (250 mL) white flour or whole-wheat flour

= 1/2 cup (125 mL) arrowroot or tapioca with 1/2 cup ( 125 mL) of another flour

= 3/4 cup (185 mL) buckwheat plus 2 tbsp. (30 mL) arrowroot

= 3/4 cup (185 mL) cornstarch or 7/8 cup (220 mL) corn flour or 1 cup (250 mL) cornmeal

= 5/8 cup (155 mL) potato flour or 3/4 cup (185 mL) potato starch

= 3/4 cup (185 mL) oat flour or 1-1/2 cups (375 mL) rolled oats (ground)

= 3/4 cup (185 mL) rice flour, soy, barley, millet or bean flours

Sweeteners

1 cup sugar (brown or white)

= 1/2 cup (125 mL) unpasteurized honey (1/3 the amount of sweetener is often adequate)

= 1/2 cup (125 mL) pure maple syrup or molasses

= 1/2 cup (125 mL) dried fruit chopped and simmered in 2/3 to 1 cup (170 mL to 250 mL) water. Use the fruit only as replacement for the sugar, and if the recipe calls for liquid, then use the fruit water.

Heavy cream

1/4 cup = 1/4 cup (60 mL) cashew cream or dissolve 1 tbsp.

(60 mL) (15 mL) tahini in l/4 cup (60 mL) pure water

Recipe Copyright (c) 1991, "Guilt-Free Indulgence", Health Coach Systems International Inc. 6th Ed. www.healthcoach.com