No time or courage to run to the grocery store. End of difficult month.
Do not panic ! Opt for an interchangeable ingredient and not a fast food style meal.
Here are alternatives
for most essential recipe ingredients.
Plus, you'll find great HEALTH alternatives to some less nutritious products. Whether you want to increase
the fiber intake of your recipes, reduce the amount of fat or replace the refined sugar with a natural sugar,
we have suggestions for you !
Mix 30 ml (2 tbsp) vinegar with enough milk to make 2 cups (500 mL). Let stand 5 to 10 minutes.
Replace 1 cup (250 mL) butter with a cup of margarine, 7/8 cup (220 mL) of fat, 7/8 cup (220 mL) of oil or 7/8 cup (220 mL) of lard.
|Ingredients of the original recipe ||Low-fat alternatives|
|125 ml of oil ||125 ml unsweetened applesauce or
crushed bananas or crushed avocado|
60 ml unsweetened applesauce and
60 ml milk to 1% mg
60 ml of applesauce and
60 ml of oil
|250 ml of margarine or butter ||125 ml of applesauce and
125 ml of non-hydrogenated margarine or butter|
250 ml of apple sauce and
45 ml of molasses or pineapple juice
|250 ml of margarine and 60 ml of oil ||125 ml of pineapple juice and
125 ml of applesauce and
60 ml of buttermilk|
Replace 1 tbsp of butter, margarines, shortening or oils with 3 tbsp of ground linseeds, without sacrificing to taste, but everything to gain in HEALTH.
Replace 250 ml (1 cup) of brown sugar by 220 ml (7/8 cup) of sugar and 60 ml (1/4 cup) of molasses.
For each square of chocolate, use 30 ml (2 tbsp) of cocoa and 30 mL (2 tbsp) of butter.
Mix 75 ml (5 tbsp) of buttermilk to 500 mL (2 cups) of cream 35%. Let stand at the counter for 24 hours.
Add 5 ml (1 tsp) of vinegar to 250 mL (1 cup) of milk. Let stand 5 to 15 minutes. Stir before use.
For 250 ml (1 cup) of cream, use 220 ml (7/8 cup) of milk and 60 ml (1/4 cup) of butter. It is also possible to use evaporated milk 2% canned.
For 250 ml (1 cup) of cream, use 180 ml (3/4 cup) of milk and 80 ml (1/3 cup) of butter.
Cake or pastry flour
For 250 ml (1 cup) of cake or pastry flour, use 220ml (7/8 cup) of all purpose flour.
All purpose flour
We can replace 250 ml (1 cup) of all-purpose flour with:
- 80 ml (1/3 cup) of cornflour and 160 ml (2/3 cup) of all purpose flour.
- 125 ml (1/2 cup) of cornflour and 125 ml (1/2 cup) of all purpose flour.
- 180 ml (3/4 cup) of bran and 60 ml (1/4 cup) of all purpose flour.
- 125 ml (1/2 cup) of rye flour and 125 ml (1/2 cup) of all-purpose flour.
- 180 ml (3/4 cup) of wheat flour and 60 ml (1/4 cup) of all-purpose flour.
Cornstarch (for thickening)
Replace 15 ml (1 tbsp) of starch per 30 ml (2 tbsp) of flour.
For 30 ml (2 tbsp) of lemon juice, use 15 ml (1 tbsp) of vinegar.
Ketchup (for cooking)
For 250 ml (1 cup) of ketchup, mix 250 ml (1 cup) of tomato sauce, 125ml (1/2 cup) of sugar and 30 ml (2 tbsp) of vinegar.
We can replace 250 ml (1 cup) of whole milk by:
- 125 ml (1/2 cup) of evaporated milk and 125 ml (1/2 cup) of water.
- 250 ml (1 cup) of skimmed milk and 30 ml (2 tbsp) of butter.
Replace molasses with the same amount of honey or maple syrup.
For 250 ml (1 cup) of honey, use 180 ml (3/4 cup) of sugar.
Egg (for gilding)
Mix a little sugar in milk.
For 5 ml (1 tsp) of "baking powder", use 1 ml (1/4 tsp) of baking soda and 2 ml (1/2 tsp) of tartar cream. 2 ml (1/2 tsp) of baking soda can be used for each 250 ml (1 cup) portion of flour in recipes that contain buttermilk, yogurt or molasses. If fresh milk is used, 30 ml (2 tbsp) of vinegar is added to the recipe.
For a cup of chili sauce, mix one cup of tomato sauce, 60 ml (1/4 cup) of brown sugar, 15 ml (1 tbsp) of vinegar, 1 ml (1/4 tsp) of cinnamon, a pinch of clove and a pinch of Jamaican pepper ("all-spice").
We can replace one cup of sugar by:
- 250 ml (1 cup) of well-packed brown sugar.
- 180 ml (3/4 cup) of honey (reduce the liquid mentioned in the recipe by 45 ml or 3 tbsp).
- 375 ml (1 1/2 cups) of molasses (reduce the liquid mentioned in the recipe by 90 ml or 6 tbsp).
- 500 ml (2 cups) of maple syrup (reduce the liquid mentioned in the recipe by 125 ml or 1/2 cup).
- 375 ml (1 1/2 cups) of maple syrup (reduce the liquid mentioned in the recipe by 125 ml or 1/2 cup).
|Ingredients of the original recipe ||Low sugar substitutions|
|250 ml of sugar ||125 to 180 ml of sugar|
|250 ml of sugar ||125 ml of sugar
and 125 ml of dates puree *|
|250 ml of sugar ||250 ml of unsweetened applesauce|
|250 ml of sugar ||250 ml of dates puree *|
|250 ml of sugar ||180 ml of sugar and 75 ml of milk powder|
|125 ml of jam or jelly ||125 ml of unsweetened or low-sugar jam or jelly|
dates puree replaces sugar perfectly. To prepare, boil 1 ½ cups of water in a saucepan and incorporate 500 g of dates (tender and plump preferably) pitted and diced. Simmer over medium heat for a little less than 10 minutes. Remove the preparation from the heat and reduce it in puree using a food processor or a mixer.
Rice wine and sake
Use the same amount of sherry.
Wine (in a sauce)
Add a little sugar to 75 ml (5 tbsp) of vinegar.
Reduce 250 ml (1 cup) of red wine to three quarters on high heat to thicken while remaining liquid. Depending on the desired result, a little sugar can be added to remove the acidity.
We can replace 250 ml (1 cup) of yogurt by:
- 250 ml (1 cup) of buttermilk.
- 250 ml (1 cup) of cottage cheese (mixed in a blender) and 5 ml (1 tsp) of lemon juice.
- 250 ml (1 cup) of sour cream.
The amount of sugar in the biscuits cannot be reduced but
Less sugary cakes and muffins are possible and easy.
Reduce sugar from cake and muffin recipes.
A quarter or half of the granulated white sugar given in the recipes can be removed.
For example, if a muffin recipe requires 250 ml (1 cup) of sugar,
You can reduce this quantity to 180 ml (3/4 cup) or 125 ml (1/2 cup).
The dessert will simply be less sweet.
- 1 tsp of baking powder by: 1/4 tsp of baking soda plus 1/2 tsp of cream of tartar.
- 1 active dry yeast sachet by: 1 tbsp of dry yeast or 1 yeast cake, crumbled.
- 1 cup cake flour by: 1 cup all-purpose flour minus 2 tbsp.
- 1/4 cup of fine breadcrumbs by: 1/4 cup of cracker breadcrumbs or 1 slice of diced bread or 2/3 cup quick cooking oatmeal.
- 1 tbsp of cornstarch by: 2 tbsp of flour.
- The equivalent of 1 cup of prepared flour by: 1 cup of all-purpose flour + 1 1/2 tsp of baking powder + 1/2 tsp of salt.
- Replace ½ tsp of baking powder by: 1 egg.
- Replace: 1 cup of baking flour by: 1 cup of bread flour, minus 2 tbsp.
- Replace 1 cup of thick sour cream by: ½ cup of sour milk and ½ cup of fat.
THE EQUIVALENT OF 1 SUGAR CUP
- 3/4 cup of well-packed brown sugar + 1/3 tsp of baking soda.
- 1 cup of molasses, reduce by one-quarter the liquids + 1/2 tsp of bicarbonate.
- 1 1/4 cup of maple syrup, reduce by half the liquids + 1/4 tsp of baking soda.
- 1 cup of corn syrup, reduce by one-third the liquids + 1/8 tsp of bicarbonate.
- 1 square of chocolate not sweetened by: 3 tbsp of cocoa plus 1 tbsp of shortening or margarine.
- 1 square of chocolate semi-sweetened by: 1 square of unsweetened chocolate plus 1 tbsp of sugar.
- 1/2 cup of chocolate chips, half-sweetened by: 3 semi-sweet chocolate square.
DAIRY PRODUCTS / EGGS
- 1 cup of whole milk by: 1/2 cup of evaporated milk plus 1/2 cup of water, or 1 cup of skimmed milk or reconstituted powder plus 2 tsp of butter or oil.
- 1 cup of buttermilk or sour milk by: 1 tbsp of vinegar or lemon juice plus enough milk to get 1 cup and let stand 5 minutes.
- 1 cup of sour cream by: 1 cup of plain yogurt or 1 cup of evaporated milk plus 1 tbsp of vinegar or 1 cup of cottage cheese mixed in a blender with 2 tbsp of milk and 1 tbsp of lemon juice.
- 1 cup of half-and-half cream by: 7/8 cup of milk plus 3 tbsp of margarine or butter, or 1 cup of evaporated milk.
- 1 cup of plain yogurt by: 1 cup of sour milk or 1 cup of buttermilk.
- Egg by: For 1 egg replace with 2 egg yolks (for creams and puddings) or 2 egg yolks plus 1 tbsp of water (for biscuits and squares). Liquid products sold as egg substitutes can sometimes be used, check for equivalence on the packaging.
Replace 1 egg used as a binder by:
1 tbsp of Chia seeds soaked in 3 tbsp of water for 30 minutes;
1 tbsp of ground linseeds soaked in 3 tbsp of water for 2 minutes.
- The equivalent of light cream by: 7/8 cup of milk + 3 tbsp of butter.
- The equivalent of 1 cup of whipped cream by: 3/4 cup of milk + 1/3 cup of butter.
- Replace 1 cup of clear sour cream by: 2/3 cup of sour milk and 1/3 cup of fat.
FINES HERBS, SPICES, SEASONINGS, FLAVORS
- 1 tbsp of herbs freshly picked by: 1 tsp of the same dried herbs or 1/4 milled or powdered.
- 1 tsp of poultry seasoning by: 1/4 tsp of thyme plus 3/4 tsp of sage.
- 1 tsp spice for pumpkin pie by: 1/2 tsp of cinnamon, 1/2 tsp of ginger, 1/8 tsp of ground Jamaica pepper, 1/8 tsp of nutmeg.
- 1 garlic clove, finely chopped or pressed by: 1/8 to 1/4 tsp of dehydrated chopped garlic or 1/8 tsp of garlic powder.
- 1 medium onion by: 2 tbsp of dehydrated chopped onion or finely chopped or in flakes or 1 1/2 tsp onion powder.
- 1 medium lemon by: 2 to 3 tbsp of juice (fresh or bottled).
- 1 medium orange by: 1/4 to 1/3 cup of fresh or frozen and reconstituted orange juice.
- White wine by: Equivalent amount of apple or cider juice.
- 1 cup of chicken or beef broth by: 1 tsp of instant broth or 1 broth cube plus 1 cup of hot water.
- The equivalent of 1 cup of honey by: 1 1/4 cup of sugar + 1/4 cup of water.
- 1 tbsp of cornstarch by: 2 tbsp of flour or 1 1/3 tbsp of quick cooking tapioca.
- 1 tbsp of flour by: 1 1/2 tsp of cornstarch or 2 tsp of quick cooking tapioca or 2 egg yolks.
- 1 tbsp of tapioca by: 1 1/2 tbsp of all purpose flour.
- 1 cup of canned tomatoes by: 1 1/3 cup of fresh tomatoes in pieces, simmered 10 minutes.
- 1 cup of tomato sauce by: 1 cup of canned stewed tomatoes mixed in a blender or 1 cup of seasoned tomato puree or 3/4 cup of tomato puree plus 1/4 cup of water.
- 1 cup of tomato juice by: 1 cup of tomato sauce plus 1/2 cup of water.
- 1/2 cup of ketchup or chili sauce by: 1/2 cup of tomato sauce plus 2 tbsp of sugar and 1 tbsp of vinegar.
- 1/2 lb. fresh mushroom by: 4 oz of canned mushrooms.
- Replace: ½ tsp of Jamaican pepper by: ¼ tsp of clove and ¼ tsp of cinnamon.
- Replace: 1 cup of tapioca by: ¾ cup of quick cooking tapioca.
- To replace the gelatin sheets by: 6 sheets = 10 grams of gelatin, therefore 12 sheets = 20 grams.
Link of this article:
Fulton L. et Hokgbin M. (1993). Eating quality of muffins, cake and cookies prepared with reduced fat and sugar. Journal of the American Dietetic Association, 93(11), 1313-1316.
Joachim, David. (2005). The Food Substitutions Bible: more than 5,000 Substitutions for Ingredients, Equipment Techniques. Toronto : Éditions Robert Rose.
Joachim D. et Schloss A. (2005). The science of good food. Toronto : Éditions Robert Rose.
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