Conversions and Substitutions
- Conversions
- Nutritional Information
- Calculators
-
How to Substitute Applesauce for Fat in Baking @ azcentral.com
(07/22)
- Use applesauce in cakes, quick breads, and muffins that are already moist and dense
- Brownies made with applesauce can end up dry and crumbly
- Cookies made with applesauce bake up puffy and cake-like, not flat and crisp
- Let baked goods made with applesauce cool for 10-15 minutes before cutting
(to prevent crumbling)
- Applesauce adds its own liquid
- Traditional white/yellow cakes: replace oil with equal amount of applesauce; reduce
other liquid by 1/4 cup
- Brownies: replace oil with an equal amount of applesauce; reduce other liquids by half
- Oatmeal cookies: replace oil with an equal amount of applesauce; leave out other liquids
- Chocolate chip cookies: replace each 1/3 cup of oil with 1/4 cup applesauce and leave
out other liquids
- Peanut butter cookies: replace each 1/4 cup oil with 2 tbsp applesauce and leave out
other liquids
-
The 11 Best Substitutes for Cornstarch @ healthline.com
(09/23)
- 1 tbsp cornstarch = 2 tbsp white flour
- 1 tbsp cornstarch = 2 tbsp arrowroot
- 1 tbsp cornstarch = 1 tbsp potato starch
- 1 tbsp cornstarch = 2 tbsp tapioca flour
- 1 tbsp cornstarch = 2 tbsp rice flour
- 2 tbsp cornstarch ~= 1 tbsp ground flaxseeds + 4 tbsp water (can be gritty)
- 2 tsp cornstarch = 1/4 tsp glucomannan
- 1 tbsp cornstarch = 1 tbsp xanthan gum
- Cornstarch is the best choice for thickening dairy-based sauces
- Cornstarch loses potency when mixed with acids
- Aquafaba
-
How to Make Chickpea Aquafaba -- Maxiumum Yield @ youtube.com
(09/22)
- Using either raw chickpeas or checkpeas in a can
-
How to Make Aquafaba @ inspiredtaste.net
(08/22)
- Aquafaba is the starchy liquid that beans (chickpeas) have been cooked in; it is
also the liquid in a can of beans
- Aquafaba is most often used as an egg replacer
- Lightly whisked as a binder in cookies, pancakes and muffins
- Whipped into soft peaks and folded into batters that benefit from added
airiness like waffles, muffins and cupcakes
- Whipped into stiff peaks and used to make meringue, ice cream or vegan
macarons
- Recipe for 2 cups of whipped Aquafaba
- 1 15-oz can (no salt) chickpeas (works best), or 1/2 cup chickpea cooking liquid
- 1/4 tsp cream of tartar
- 3 tbsp Aquafaba = 1 whole egg
- 2 tbsp Aquafaba = 1 egg white
- 1 tbsp Aquafaba = 1 egg yolk
- 1 tbsp contains 3-5 calories
- 1 15-oz can of chickpeas yields about 1/2 cup of aquafaba
-
Vegan Baking: How to Use Aquafaba from Food52, Bake it Up a Notch, Bite Size @ youtube.com
(09/22)
- Chickpeas are one of the most common because of their neutral flavor and color
- Protein and starch leaches into the cooking water to make aquafaba
- Reduce canned bean liquid by 1/3; reduce cooked bean liquid by 1/2
- Save the "goop" at the bottom of the aquafaba; that is the good stuff
- 3 tbsp aquafaba = 1 egg
- 2 tbsp aquafaba = 1 egg white
- It has excellent emulsification and aeration properties
- You can freeze aquafaba (ice cube trays)
- Aquafaba needs to be cool before you add it to a dough or batter
- You can refrigerate it for several days, or freeze it for months
- When aerated, eggs increase by 8 times; aquafaba increased by 5-6 times
- Add cream of tartar to aquafaba before whipping it
- You can toast aquafaba mergingue
-
Vegan Meringue Cookie Recipe @ food52.com
(09/22)
-
One Ingredients Will Change Vegan Cooking Forever by Edgy Veg @ youtube.com
(09/22)
- You can use aquafaba as a batter or dredge for frying things (fish and chips);
dredge in the flour, dredge in the aquafaba, and dredge in the flour again
- Aquafaba is a great binder for baked goods (brownies, muffins, cakes)
- You can make vegan butters and mayos using aquafaba
- You can make meringues with aquafaba (use cream of tartar)
- Aquafaba freezes very well (use ice trays)
-
20 Amazing Things You Can Do with Aquafaba @ vegansociety.com
(09/22)
- If your bean-juice is too watery, reduce it until it turns the consistency of egg whites
- If using aquafaba to make fluffy things (light cakes), whisk it until it turns
white and foamy, then fold it into the batter using a metal spoon
- Use three tablespoons of aquafaba per egg - but don't live by that rule
- The juice from low-sodium white beans tastes the best, with chickpeas (garbanzo beans)
being the preferred legume of choice
- If your recipe calls for a small amount of aquafaba, you can fill an ice cube tray
with the rest and freeze to use at a later date
-
70+ Vegan Aqufaba Recipes - Sweet, Savory, and More @ cookingoncaffeine.com\
(09/22)
- Aquafaba is the liquid from cooking beans and other legumes (even peas and tofu)
- It can be used to replace egg whites, whole eggs, and oil
- Mostly used as an egg replacer in sweet recipes, it can also be used to replace
oil in dressings and air frying for savory recipes
- Chia Egg
-
How to Make a Chia Egg @ minimalistbaker.com
(08/22)
- Mix 1 tbsp chia seeds and 2 1/2 tbsp water
- Stir and let rest for 5 minutes to thicken
- Notes
- It should be gel-like and thick
- This does not bind and stiffen during baking like an egg does
- Chia eggs work in pancakes, quick breads, cookies, and other baked goods
- Chia seeds made a delicious chia pudding
- Her recipe for a flax egg is 1 tbsp flaxseed meal and 2 1/2 tbsp water
- Nutrition
- 1 chia egg: 49 calories, 0.8 net carbs, 3.4 gm fiber, 1.7 gm protein, 1.6 mg sodium
- Flax Egg
-
How to Make a Flax Egg @ jessicainthekitchen.com
(08/22)
- Mix 1 tbsp ground flaxseed meal with 3 tbsp water
- Let the mixture sit in your frig for 15 minutes to thicken and set up
- Notes
- Don't eat this raw
- Use flax eggs 1:1 in pancakes, muffins, quick breads, patties, and veggie burgers
- Flax eggs do not help with the rise
- You can substitute chia seeds equally for flaxseed meal
- Commercial Substitutes
- 1 tsp baking soda = 3 tsp baking powder
- Conversion
-
Egg Yolks @ wikipedia.org
(01/19)
- Egg yolks add moisturizing fat and help to emulsify the batter
- Egg yolks contain nearly half of the protein
- Based on weight, an egg yolk contains about 9% lecithin
- One egg yolk is approximately 1 tablespoon in volume
- Replace ONLY the lecithin (by volume): 1/4 tsp liquid lecithin + 2 3/4 tsp water
-
Egg Yolk @ nutritiondata.self.com
(12/18)
- 1 egg yolk (17 g) has 54 calories, 3 grams of protein, and 5 grams of fat
-
Bob's Red Mill Soy Lecithin Granules @ myfooddiary.com
(12/18)
- 1 tbsp (8 grams) contains 60 calories and 4 grams of fat
-
NOW Foods Sunflower Liquid Lecithin @ iherb.com
(12/18)
- 1 tbsp has 120 calories and 10 grams of fat
-
Baking Substitutions @ veganbaking.net
(01/19)
- 1 tsp liquid lecithin = 2 1/4 tsp lecithin granules (by weight)
-
Egg Replacers @ vegweb.com
(01/19)
- 1 egg yolk = 1 1/2 tbsp lecithin granules + 2 tsp water (moisture and binding)
-
Lecithin: An Egg Yolk Substitute @ forum.epicurean.com
(12/18)
- One tablespoon of lecithin granules will substitute for one large egg yolk
- If you must have the taste of egg yolk but don't want the fat, try using
"egg substitute" powder, available at your health-foods store. This product is
lecithin granules blended with powdered egg whites, naturally colored and flavored
to resemble dried eggs.
-
How to Use Lecithin in Baking @ livestrong.com
(12/18)
- In eggless baking:
- Replace each egg yolk with 1 1/2 tbsp of lecithin granules and 2 tsp water
- Replace whole egg with 1 1/2 tbsp lecithin granules and 1 1/2 tbsp water
- Many recipes give a better result if you add a teaspoon of fat to provide the
richness you'd otherwise get with egg yolks
- In baked goods where eggs provide leavening, adding up to 1/2 teaspoon of
baking powder can help preserve a lighter texture
- Starch thickeners (cornstarch), or gelling agents (xanthan gum and guar gum),
can help provide the structure and sturdiness that egg whites would otherwise provide
- Information
-
Gluten-Free Bread Recipe with Soy Lecithin
(12/18)
- Soy lecithin is an ingredient in many gluten free baked goods.
- Soy lecithin helps with emulsification of the fats in gluten free bread.
- That helps the bread remain softer by retaining more moisture.
- Gluten free bread is much drier than traditional bread.
- Soy lecithin helps with that problem.
- Soy lecithin is an emulsifier which helps two different ingredients stay
together – like oil and water.
- Soy lecithin also helps stabilize foams by incorporating air into liquid.
-
Granular Lecithin @ kingarthurflour.com
(12/18)
- Use 1-2 tbsp per 3 cups of flour
- Increases tenderness and improves shelf life of yeasted breads
- People has substituted lecithin for half the butter in a recipe with good results
-
How to Bake with Lecithin @ leaf.tv
(12/18)
- In a bread recipe, vegetable oil can be substituted by the same amount of liquid lecithin
- For cakes, cookies, and breads -- use 2 tbsp of granulated lecithin in the dough
- For icings, caramels or chocolate sauces -- add 1 tbsp granulated lecithin
-
How to Use Soy Lecithin @ amazingfoodmadeeasy.com
(12/18)
- Lecithin is a natural emulsifier and stabilizer
- Lecithin can be blended into liquids of any temperature, and begins working immediately
- Lecithin is often used with other thickeners such as xanthan gum
- To stabilize an emulsion, lecithin is added at a weight ratio of 0.3% to 1.0%
- To strengthen the emulsion, xanthan gum can be added at 0.1% to 0.4% ratio;
this thickens the emulsion and increases the mouthfeel
-
Lecithin @ bakerpedia.com
(02/18)
- Lecithin is optimal at a pH level over 4.0.
- It will disperse best in warm or room temperature liquid.
- For mixing ratios, a concentration of around 2% (dry flour weight) is best for
optimal baked goods texture.
- When creating airs or froths, use a concentration between 0.2 to 1.0%.
- Too much added lecithin can hurt the texture of the end product.
- If another emulsifier is added, it may also counteract against lecithin if too
much is used.
-
Lecithin by SweetWise @ youtube.com
(12/18)
- Recipes
- Non-stick Baking Oil
- 1 tbsp powder = 2 tbsp flakes
-
How to Substitute Oat Fiber for Oat Flour @ healthyeating.sfgate.com
(01/18)
- Oat fiber's fine texture makes it a bulk ingredient and a substitution for oat flour
- Oat fiber is made of pure dietary fiber -- 27 grams per ounce
- You can subsitute oat fiber for 1/4 of the oat flour called for in a recipe
- You can use oat fiber to replace the volume lost when substituting stevia for sugar in baked goods
- You can't use oat fiber as a thickening agent in soups or sauces
- For Breads (baking)
- Use 75% oat flour, 25% oat fiber, and add a pinch of baking soda
- In baking, the addition of oat fiber doesn't alter time-and-temperature guidelines
- To replace sugar volume
- Use 1/2 tsp of stevia powder for each cup of sugar in the recipe
- Add 1/3 cup of oat fiber for every cup of sugar that you replaced with stevia
- Add enough water to the oat fiber to form a paste
- The oat fiber-water paste replaces the volume lost when you replace sugar with stevia
- You should not bake stevia at a temperature higher than 400 deg F
- Egg Fast Pasta Noodles
- House Foods Tofu Shirataki Noodles
- Better Than Rice
- Liviva Oat Fiber Products
-
Liviva Rice Shaped @ tomthumb.com (14 oz; $5.49)
(08/22)
- 18212 Preston Rd, Dallas, TX (NE corner of Frankford & Preston)
972-985-2240
(Aisle 4; gluten-free section of Baking Aisle, right side, shoulder level)
Store doesn't carry it anymore
- 4112 N Josey Ln, Carrollton, TX (SE corner of Hebron & Josey)
972-394-4127
(Aisle 3; gluten-free section of Baking Aisle, right side, bottom row)
Rice hasn't been in stock the last two times I checked
- 1380 W Campbell, Richardson, TX (NE corner of Coit & Campbell)
972-680-6010
Has a gluten-free section
Carries both the Spaghetti and Rice
- 4625 Frankford Rd, Dallas, TX (NE corner of Frankford & DNT)
972-732-6291 (smaller store that doesn't carry Liviva)
- 5968 W Parker Rd, Plano, TX (SE corner of Parker & DNT)
972-473-3300 (smaller store that doesn't carry Liviva)
- 14999 Preston Rd, Dallas, Tx (SW corner of Beltline & Preston)
972-789-6950 (smaller store that doesn't carry Liviva)
- 2150 N Josey Ln, Carrollton, TX (NE corner of Josey Ln & Keller Springs; Albertson's)
972-446-8226 (smaller store that doesn't carry Liviva)
-
Liviva Spaghetti @ tomthumb.com (14 oz; $5.49)
(08/22)
- Ingredients: Water, Organic Konjac Flour, Oat Fiber, Citric Acid
- Package: 60 calories, 4 carbs, 12 gm fiber, 0 gm protein, 20 mg sodium
-
Liviva Rice with Oat Fiber @ amazon.com (14.11 oz; 6 pack; $29.25)
(11/22)
-
Liviva Spaghetti @ netrition.com (14 oz; $4.89)
(11/22)
- Carries all four varieties
-
Liviva Spaghetti @ walmart.com ($12.26; out of stock)
(08/22)
-
Liviva Foods @ wholefoodsmarket.com
(08/22)
- 2201 Preston Road, Plano, TX (972-612-6729)
- Hethstia Shirataki Rice with Oat Fiber
- Shirataki Pizza
- Mushroom Pizzas
-
Air Fryer Portobello Mushrooms @ delish.com
(08/22)
-
Easy Mushroom Mini Pizzas @ ieatketo.com
(08/22)
- Ingredients
- 4 large mushrooms (portobellos)
- Pinch of salt
- 1/2 cup pizza sauce
- 80 grams grated mozzarella chese
- 12 slices chorizo
- Instructions
- Place the mushroom upside down on an baking pan
- Cut the stems out of the mushrooms
- Sprinkle the mushrooms with a little salt
- Bake at 375 deg F for 20 minutes
- Remove from the oven
- Blot the mushroom liquor out of the mushrooms
- Add the pizza sauce to the mushroom caps
- Grate the mozzarella cheese over the pizza sauce
- Place the chorizo over the mozzarella cheese
- Bake at 375 deg F for 20 minutes
- Bonnie's Links
- Wishbone Salad Dressing Recipe
- 1/4 cup vinegar
- 3 tbsp water
- 1/2 cup oil (or 1/4 cup oil and another 1/4 cup water)
- 1 packet of salad dressing mixture
-
8 Keto Salad Dressings @ thebigmansworld.com
(08/22)
-
Best Keto Salad Dressings @ lowcarbspark.com
(08/22)
-
Creamy Thai Peanut Dressing @ thismomsmenu.com
(08/22)
- Ingredients
- 1/2 cup natural peanut butter
- 2 tablespoon lime juice (about 1 lime)
- 2 tablespoon Soy Sauce
- 1 teaspoon Sesame Oil
- 1/4 teaspoon Ground Ginger
- 1 clove garlic peeled
- 10 drops liquid stevia or to taste
- 2 tablespoon Rice Vinegar
- 1 teaspoon Sriracha (more or less to taste)
- 1/4 cup unsweetened coconut milk
- Instructions
- Add all ingredients to a blender, pulse until everything is smooth and creamy,
scraping the sides down as necessary
- Serve immediately
- Can be stored in an air tight container in the refrigerator for up to two weeks
-
Healthy Keto Italian Dressing @ ketodietapp.com
(08/22)
- Ingredients
- 3/4 cup extra virgin olive oil (180 ml/ 6 fl oz)
- 1/4 cup red wine vinegar (60 ml/ 2 fl oz)
- 2 tbsp water (30 ml/ 1 fl oz)
- 1 heaped tbsp grated Parmesan cheese or other Italian hard cheese (10 g/ 0.4 oz)
- 1/2 tsp garlic powder
- 1 tsp onion powder
- 1 tbsp Italian seasoning
- 1 tsp sea salt, or to taste
- 1/2 tsp black pepper
- Instructions
- Combine liquid ingredients in a jar
- Add in the dry ingredients and place the lid on top before shaking together
- Store in an airtight container at room temperature for up to 1 week, or
chilled for up to 2 months
- Notes
- 2 tbsp: 0.4 net carbs, 0.4 gm protein, 16.5 gm fat, 151 calories
- Substitutions
- 1 tbsp tapioca flour = 1/2 tbsp cornstarch
- 1 tbsp tapioca flour = 1/2 tbsp potato starch, or rice starch
- 1 tbsp tapioca flour = 1/2 tbsp arrowroot
- 1 tbsp tapioca flour = 1/2 tbsp xanthan gum (theoretically)
-
Vegan Cheese (5-min Nut-Free Recipe) @ theplantbasedschool.com
(09/23)
- Tapioca starch is perfect to give a creamy, yet stringy and melty texture
to plant-based cheese
- If you can't find tapioca starch, you can replace it with corn starch and
potato starch mixed together
- The corn starch makes the cheese creamy, the potato starch makes it stringy
- Substitutions
- 1 tbsp tapioca flour = 1/2 tbsp cornstarch
- 1 tbsp tapioca flour = 1/2 tbsp potato starch, or rice starch
- 1 tbsp tapioca flour = 1/2 tbsp arrowroot
- 1 tbsp tapioca flour = 1/2 tbsp xanthan gum (theoretically)
- 1 tbsp konjac flour = 10 tbsp cornstarch
- 1 tbsp konjac flour = 20 tbsp tapioca flour (using ratios listed above)
- Tapioca starch thickens quickly, and at a relatively low temperature
- Xanthan gum is also an excellent substitute for tapioca starch
- Both cornstarch and arrowroot can be used in a 1:1 ratio when replacing xanthan gum
- Cornstarch is the best choice for thickening dairy-based sauces
- Cornstarch loses potency when mixed with acids
- Arrowroot becomes slimy when mixed with milk products
- Use arrowroot if you are thickening an acidic liquid
-
Best Keto-Friendly Thickeners @ ketoasap.com
(08/22)
- Xanthan Gum -- 1/2 tsp of xanthan gum for thickening 3 cups of liquid
- Glucomanna powder -- 1 tsp of glucomannan powder for thickening 1 cup of liquid
- Guar Gum -- works best in dairy products; 3/4 tsp of guar gum to replace 1/4 cup flour
- Coconut flour
- Chia seeds -- they absorb up to 12 times their weight in liquid
- Psyllium husk
- Flax seed -- work best in baking
- Agar agar -- works best in puddings and yogurt
-
Binders in Gluten-Free Baking @ minfit.net
(07/23)
-
Binding Agents @ glutenfreepalate.com
(07/23)
- When used in baking, xanthan gum tends to help starches combine to trap air,
while guar gum helps keep large particles suspended in the mix
- Guar gum is good for cold foods such as ice cream or pastry fillings, while
xanthan gum is better for baked goods including yeast breads
- Psyllium husk powder is used to retain moisture and help breads from becoming too crumbly
- If the recipe calls for 1 tablespoon of psyllium husk, use 1 teaspoon of xanthan gum
- Psyllium Husks and Powder
-
Best Psyllium Husk Powder Substitute @ moonandspoonandyum.com
(08/23)
- Psyllium husk powder works as a vegan egg substitute in baked goods
- When combined with a liquid, it can mimic an egg's binding power,
act as a thickening agent, retain moisture, and provide nutritious fiber
- Ground flaxseed can also form an egg substitute
- Ground flaxseed can be substituted in a 1:1 ratio for psyllium husk powder
- Chia seeds (whole and ground) work as an egg replacement; they can be
substituted in a 1:1 ratio for psyllium husk powder
- Psyllium husk powder can be replaced by tapioca starch, arrowroot powder,
potato starch, and other food starches
- 1 tsp xanthan gum can replace 1/4 cup psyllium husk powder
- 1/2 tsp guar gum can replace 1/4 cup psyllium husk powder; it doesn't work
as well in highly acidic ingredients
- Applesauce can act as a binding agent and retain moisture; reduce the
liquid in a recipe before adding applesauce
-
Psyllium Husks and Powder @ youtube.com
(07/22)
- Glucomannan can replace psyllium husk powder on a 1:1 basis
-
What is Psyllium Husk @ bakerita.com
(08/23)
- 20g whole psyllium husk can be replaced with 16g psyllium husk powder
-
Keto Tortillas @ cassidyscraveablecreations.com
(07/23)
- Recipe uses 1 cup almond flour, 2 tbsp coconut flour, and 2 tsp Xanthan Gum
- 2 tsp of Xanthan Gum = 3 tbsp of Psyllium Husk Powder + 1/2 cup of very hot water
- Xanthan Gum
- Tomato juice has a pH of 4.1-4.35; add a little baking soda to neutralize it
- Pureed carrots are much less acidic, and can be added to tomato dishes
-
Substitute for Tomato Juice @ thespruceeats.com
(11/22)
- Mix one part tomato sauce and one part water until well blended
- Mix one part tomato paste and four parts water until well blended
-
Substitute Tomato Paste for Tomato Sauce @ thespriceeats.com
(11/22)
- Mix together 1 part tomato paste and 1 part water until well blended
- Add 1/4 tsp baking soda to 1 cup sauce to neutralize the acidity
-
Substitute for Tomato Soup @ food.com
(02/23)
- 1 6-oz can tomato paste
- 24 oz water or milk (fill tomato-paste can four times)
- 1 tsp salt (to taste)
- 1 tsp sugar (to taste)
- Baking soda (to neutralize the acidity)
- Butter to make the soup creamy
- Heavy cream or milk will soften the tomato flavor; add at the very end
- ALDI
- Kroger
- Sprouts
- Walmart
- Internet
Bonnie's Links
created by Bonnie Lee Hill,
bonniehill@verizon.net
last modified on September 23, 2023
URL: http://www.bonniehill.net/pages/lcketo.html
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