Monday, August 3, 2015

Healthy and Allergy Free Baking Substitution

Happy Monday sweet readers of mine.On almost all of my posted recipes, I do try to give a healthier substitution on some of the ingredients. Not just the cheaper substitute but also the substitute that is hip friendly. I get it, I'm a momma of two growing and active girls and serving healthy meals is a mission of mine.

I have also met and have some friends that get discouraged over allergies that they or their kids have. It is a challenge, I totally understand but don't let it limit you in the kitchen. Here's a few basic ingredient substitutions that you can use. Don't forget to download the free printable , print it and display it on your fridge for easy reference.



ALLERGY FREE BAKING SUBSTITUTES 

1 CUP FLOUR 

½ cup rice flour 

¼ cup tapioca starch or flour


¼ cup cornstarch


Or

1 cup Bob’s Red Mill All purpose flour PLUS:

¼ tsp Xantham Gum for cookies

¾ tsp Xantham Gum for muffins

½ tsp Xantham Gum for cookies



1 CUP MILK = 1 Cup rice milk OR 1 cup almond milk OR Coconut milk

BUTTERMILK


1 cup dairy free milk ( see above substitution) + 1 tsp lemon juice


YOGURT
Pureed Silken Tofu

Soy base yogurt


EGG
¼ cup canned pumpkin

OR

¼ cup applesauce + 1 tsp baking powder

OR

½ od ripe. Mashed banana +1/4 tsp baking powder



 BUTTER

mashed avocado, mashed banana , coconut oil or olive oil

HONEY 

 Agave syrup or Maple Syrup


https://drive.google.com/file/d/0B0kDAFJS1oj6MDQwRTRWOWV3blU/view?usp=sharing

 HEALTHY BAKING SUBSTITUTES

1 cup flour = 1 cup black beans

1 cup flour = 1 cup whole wheat flour



1 cup sugar = 1 cup applesauce

1 stick butter = ½ cup of mashed avocados



1 cup heavy cream = 1 cup evaporated milk



1 cup sour cream = 1 cup cottage cheese

1 cup sour cream = non fat Greek yogurt



1 tbsp mayo = 1 tbsp Greek yogurt



1 whole egg = 2 egg whites

1 whole egg = 3 tbsp egg whites (carton)

1 whole egg = 1 mashed banana



1 cup chocolate chips = 1 cup dried fruit

          (With added ¼ cup applesauce for moisture)


1 cup oil = 1 cup coconut oil

https://drive.google.com/file/d/0B0kDAFJS1oj6d1B3Mi1Pb2hjZEU/view?usp=sharing

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8 comments:

  1. Replies
    1. Thank you Jessica! hope you are having a great week!

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  2. We do sometimes substitute for something healthier, and need to avoid allergens for one particular family member. More often than not, though, I substitute because I forgot to pick something up at the store. These lists might be a life saver. Thanks!

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    Replies
    1. Ditto! Thank you for stopping by..Have a great week!

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  3. This is awesome! I'll definitely be printing these out to keep in the kitchen for quick reference! Thank you for sharing with us at #MommyMeetupMondays!

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  4. Not only is this a great list, you provided printables, that's brilliant. Thank you for sharing at #MommyMeetUpMondays.

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  5. What a great list!! This is really helpful for those of us that need to bake allergy free. It's especially hard with Gluten Free flours. They all perform so differently than regular flour!

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  6. What a great list!! This is really helpful for those of us that need to bake allergy free. It's especially hard with Gluten Free flours. They all perform so differently than regular flour!

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Thank you for stopping by and know that all of your comments are appreciated !