ingredient substitutes

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  Vegetarian Gourmet Spring 1995

This list of alternative foods accommodates various dietary needs.

Dairy Products ~Plain soy milk can be used in equal amounts to milk.

Flavored soy milk can be used in dishes such as cereals and desserts.

~For every cup of buttermilk used in baking, substitute 1 cup of soy milk mixed with 2 teaspoons of lemon juice. ~Nondairy soy cheeses are available in natural food stores.

Eggs ~As an emulsifying agent, 1 tablespoon of lecithin replaces 1 egg. Liquid lecithin is better for baking, lecithin granules, for beverages. -Egg replacers, available in natural food stores usually come in powdered form. ~Use ¬ cup liquid egg substitute to replace 1 whole egg.

Flours ~When making yeast breads, whole-wheat flour or hard wheat flour may replace white all-purpose flour in equal amounts. ~For recipes (except yeast breads) calling for 1 cup of white all-purpose flour, use 1 cup minus 2 tablespoons of whole-wheat pastry flour or soft wheat flour.

Seasonings ~Sea salt my be used in equal amounts to salt. ~For less sodium and added flavor, use 1 tablespoon of tamari or 2 tablespoons of miso instead of 1 teaspoon of salt. ~Herbal salt substitutes with a low-sodium contents are available in natural food stores. ~To replace 1 tablespoon fresh herbs, use 1 teaspoon dried or ¬ teaspoon ground.

Sweeteners ~« cup of honey will replace 1 cup of sugar. Reduce the liquid content of the recipe by ¬ cup for each « cup of honey used.

~Instead of 1 cup of sugar, use « cup brown rice syrup combined with ¬ cup honey or fruit juice concentrate, ¾ cup barley malt syrup, ¾ cup apple juice concentrate, ¾ cup maple syrup, or « cup molasses. As with honey, reduce the liquid content by ¬ cup per 1 cup sugar replaced. -Sucanat may replace sugar in equal amounts. ~¾ cups of liquid FruitSource or 1¬ cups of granular FruitSource will replace 1 cup of sugar. Reduce the liquid content of the recipe by 50%. Reduce the fat or oil in the recipe by 25%-50% Thickeners ~Arrowroot can replace cornstarch in equal amounts.

Submitted By DIANE LAZARUS On 02-17-95

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