# Food substitutes list Many substitutions change cooking times. Generally, more moisture increases cooking time, while less moisture decreases it. ## Breads & Flours Bread crumbs - The same volume of rolled oats - The same volume of crushed bran cereal - The same volume of cracker crumbs - The same volume of chia seeds Cake flour - The same volume of flour minus 2 tablespoons Cracker crumbs - The same volume of dry breadcrumbs Flour - The same volume of whole wheat flour - 1 1/4 equivalent of oats ground in a blender - The same volume and then a little more of quinoa ground in a blender - A 1/4 volume of nut flour mixed with a 3/4 volume of wheat flour (for cookies, sweetbreads, and cakes) - The same volume of nut flour mixed with a comparative pinch of a rising agent like yeast (for cookies, sweetbreads, and cakes) - The same volume of puréed black beans (for brownies) - 1/3 volume of coconut flour, an extra egg per ounce of coconut flour, and a dash of extra water (for pancakes, cookies, and cakes) - Using more than 1/2 cup at a time could bring out the coconut flour's bitterness. - You may need to reduce the baking time. Self-rising flour - The same volume of flour mixed with a teaspoon of baking powder, a pinch of salt and a half-pinch of baking soda Rice - The same volume of quinoa Pasta - Get a spiralizer to convert most veggies into a thin, strand-like base. ## Dairy and fats Butter - The same volume of olive oil - The same volume of coconut oil - The same volume of mashed bananas (for brownies and cookies) - The same volume of puréed avocados (for brownies and chocolate cookies) - A half-volume of applesauce mixed with a half-volume of butter, but more if you can't tell the taste difference (for any sweetbreads or muffins) - 3/4 volume of prunes blended with 1/4 volume of boiling water (for dark baked goods like brownies, chocolate cookies, and cakes) - 3/16 volume of flax meal mixed with a 1/16 volume of water and left to sit for 5--10 minutes (for anything with a strong nutty flavor) - 1/5 volume of chia seeds mixed with a comparative volume of water and left to sit for about 15 minutes (for muffins, cakes, and breads) Buttermilk - The same volume of yogurt - The same volume of milk mixed with a spoonful of vinegar - The same volume of milk mixed with a spoonful of lemon juice Cream or half & half - The same volume of whole milk mixed with a spoonful of melted butter Heavy cream - The same volume of evaporated skim milk Margarine - 1/2 volume of applesauce - 1/2 volume of puréed prunes Milk (whole) - 1/2 volume of evaporated milk mixed with 1/2 volume of water - The same volume of water mixed with 1/3 volume of nonfat dry milk powde Oil - 1/2 volume of applesauce mixed with 1/2 volume of oil, but more if you can't tell the taste difference (for any sweetbreads or muffins) - The same volume of mashed bananas (for brownies and cookies) Shortening - The same volume of butter - The same volume of vegetable oil - The same volume of coconut oil Sour cream - The same volume of plain yogurt - The same volume of Greek yogurt ## Condiments & Seasonings Cajun seasoning - Mix 1/4 volume of cayenne pepper, 1/2 volume of dried thyme, 1/4 volume of dried basil, and a clove of minced garlic per tbsp Marinades (oil-based) - Wine, as needed - Balsamic vinaigrette, as needed - Fruit juice, as needed - Fat-free broth, as needed Mustard - 1/6 volume of ground mustard - 2/3 volume of vinegar Poultry seasoning - 3/4 volume of rubbed sage - 1/4 volume of dried thyme ## Chocolate & Sweets Chocolate, semi-sweet (1-ounce square) - Three tablespoons of semi-sweet chocolate chips - The same volume of unsweetened chocolate and 1 tablespoon of sugar Chocolate (1-ounce square) - Three tablespoons of baking cocoa and a tablespoon of shortening or vegetable oil Chocolate chips - The same volume of cacao nibs Frosting - The same volume of marshmallow whip - The same volume of meringue Honey - 1 1/4 volume of sugar mixed into 1/4 volume of water Molasses - The same volume of honey Oreo cookie (crushed) - The same volume of crushed Graham crackers (for any pie) Rice Krispies - The same volume of brown rice cereal mixed with 1/8 volume of flax meal (for Rice Krispies Treats or baked chicken coating) Sugar - The same volume of packed brown sugar - Twice the volume of sifted confectioners sugar - The same volume of unsweetened applesauce - Reduce the liquid in the recipe by 1/4 volume per cup of applesauce - 1/20 volume of pure vanilla extract (for cookies, cakes, sweetbreads, and brownies) ## Other substitutions Baking powder - 1/2 volume of cream of tartar mixed with 1/4 volume of baking soda and 1/4 volume of cornstarch Cornstarch - Twice the volume of flour (as a thickening agent) Corn syrup, dark - 3/4 volume of light corn syrup mixed with 1/4 volume of molasses Eggs (1 egg) - - 1/4 cup of egg substitute - Two egg whites - Two egg yolks - 1/2 banana - 1/4 cup of mashed potatoes - 1/4 cup of canned pumpkin - 1/4 cup of canned squash - 1/4 cup of puréed prunes - Two tablespoons of potato starch - 3 tablespoons of boiled chickpea gel (leftover water after boiling) - A tablespoon of chia seeds mixed into 1 cup of water and left to sit for about 15 minutes - A tablespoon of flax meal mixed into three tablespoons of water and left to sit for 5--10 minutes (for muffins, cakes, and cookies) Lemon juice - 1/4 volume of apple cider vinegar Lemon peel (1 teaspoon) - 1/2 lemon's extract Peanut butter - The same volume of almond butter Soups (as a thickening agent) - Mashed potato flakes, as needed - Potatoes, as needed - Silken tofu, as needed Tomato sauce - 3/8 volume of tomato paste mixed into 1/2 volume of water