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 are 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
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 = nonfat 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
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What a fantastic guide!
ReplyDeleteThank you Jessica! hope you are having a great week!
DeleteWe 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!
ReplyDeleteDitto! Thank you for stopping by..Have a great week!
DeleteThis 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!
ReplyDeleteNot only is this a great list, you provided printables, that's brilliant. Thank you for sharing at #MommyMeetUpMondays.
ReplyDeleteWhat 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!
ReplyDeleteWhat 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!
ReplyDelete