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Milk - replace 1 cup milk with one of the following:
1 C soy milk (plain or vanilla)
1 C rice milk + 1 egg yolk
1 C fruit juice
1 C water + 1 egg yolk
1 C coconut milk
Buttermilk - replace 1 cup buttermilk with one of the following:
1 C soymilk + 1 Tbls lemon juice or 1 Tbls white vinegar (let stand until slightly thickened)
1 C coconut milk
7/8 C rice milk
7/8 C fruit juice
7/8 C water
Yogurt - replace 1 cup yogurt with one of the following:
1 C soy yogurt
1 C soy sour cream
1 C unsweetened applesauce
1 C fruit puree
Butter - replace 8 tablespoons (1 stick) butter with one of the following:
8 Tbls (1 stick) Fleischmann's unsalted margarine
8 Tbls Earth Balance (Non-Dairy) Buttery Spread
8 Tbls Spectrum Organic Shortening
8 Tbls vegetable or olive oil
For reduced fat:
6 Tbls unsweetened applesauce + 2 Tbls fat of choice
Egg - replacing more than two eggs will change the integrity of a recipe. For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu. Because egg substitutions add moisture, you may have to increase baking times slightly. Replace 1 large egg with one of the following:
3 Tbls unsweetened applesauce (or other fruit puree) + 1 tsp baking powder
1 Tbls flax meal + 3 Tbls hot water (Let stand, stirring occasionally, about 10 minutes or until thick. Use without straining.)
Egg Replacer, according to package directions
4 Tbls pureed silken tofu + 1 tsp baking powder
Note: To replace one egg white, dissolve 1 Tbls plain agar powder into 1 Tbls water. Beat, chill for 15 minutes and beat again.
Nuts - replace tree nuts or peanuts with an equal amount of the following:
Toasted coconut
Sunflower seeds
Toasted sesame seeds (use only 2-3 Tbls)
Crushed cornflakes
Crushed crispy rice cereal
Crushed potato chips
Perky's Nutty Rice cereal
Pumpkin seeds
Living Without, October/November 2008
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