Substitutions - EatAllergyFree.com

Allergy	Ingredient	Substitution	Example	Useful Information
Dairy	Milk	Soy Milk	• Silk (Plain, Vanilla, Chocolate) • West Soy (Original or Vanilla) • Kirkland Soy (Plain or Vanilla)	• Thickest of milk substitutes • Good in savory foods like mashed potatoes, meatballs, bread, and in sauces • Works well for baked goods • More stable at higher temperatures
Dairy	Milk	Rice Milk	• Rice Dream	• Sweet - works well in baked goods like pancakes or quick breads • Good with cereal • Thinner than soy or nut milks • Sold both refrigerated and in non-refrigerated boxes • Fortified brands contain comparable amounts of calcium and vitamin D
Dairy	Milk	Almond Milk	• Blue Diamond Almond Breeze	• Sweet - works well in baked goods like pancakes or quick breads • Good with cereal • Slightly stronger flavor than rice milk • Sold both refrigerated and in non-refrigerated boxes
Dairy	Milk	Oatmeal Milk		• Good in gravies, sauces or soups
Dairy	Milk	Coconut Milk		• Great for thickening soups or curries
Dairy	Milk	Water		• Can be substituted in some baked goods • Much thinner than milk but no added flavor
Dairy	Milk	Fruit Juice	• Apple juice • pear juice • grape juice, etc.	• Very sweet • Works well with many baked goods but may significatnly change flavor of recipe
Dairy	Milk	Potato Milk	• DariFree Original Powder Milk Alternative	• Substitute in cooking and baking • A little more expensive than soy milk • Sold in powder form • Can be used in place of other dairy products
Dairy	Buttermilk	soy milk + vinegar (or lemon juice)	• 1 cup buttermilk = 1 cup soy milk + 1 TBS white vinegar or lemon juice	• Not quite as robust as buttermilk but has a similar flavor
Dairy	Butter	Margarine	• Fleishmann's Unsalted Margarine • Blue Bonnet Light Margarine • Smart Balance Light	• Be sure there are no milk ingredients in the margarine • Margarine is often made with whey, lactose, casien or caseinate (dairy) • Many contain hydrogenated oils (trans fat) • Some do not work well in baking, check the label
Dairy	Butter	Vegan Margarine	• Earth Balance • Willow Run Soybean Margarine	• A great substitute in baking and even as a spread • Some brands taste very similar to butter (Earth Balance)
Dairy	Butter	Oil	• Vegetable, Canola, Olive	• Great for frying, using a skillet or wok, etc. • Can be a substitute in many baked goods calling for melted butter • Various oils do have different flavors than butter (e.g. olive oil)
Dairy	Butter	Vegetable Shortening	• Spectrum	• Substitutes for butter in baking • Any vegetable shortening brand can work but Spectrum has no trans fat •
Dairy	Butter	Flax, ground	• 3 TBS ground flax seed = 1 TBS butter	• For best taste substitute using 1/2 oil and 1/2 flax seed for butter • If substituting all of butter with flax, increase liquid by 75% • Baked goods will brown more quickly • Flax USA Omega Golden Flax Seed can be purchased at Sam's Club
Dairy	Cheese	Soy Cheese Alternative	• Vegan Gourmet	• Most cheese substitutes do not taste similar to real cheese • Many vegan cheese brands have the milk protein casein or lactose, be sure to check the label • Many cheese alternatives do not melt (Vegan Gourmet does a little) • Vegan Gourmet has a decent cheese alternative for cheddar and mozzerella • Be sure to store according to package directions, as it goes bad quickly
Dairy	Parmesan Cheese	Nutritional Yeast		• Can be purchased in bulk section of health food stores • Natural cheese-like flavor • Can be sprinkled on pasta or garlic bread
Dairy	Parmesan Cheese	Vegan Parmesan substitute	• Parma	• Does not need to be refrigerated • May be purchased at a health food store or an online vegan specialty store
Dairy	Chocolate chips	Dairy Free Chocolate Chips	• Enjoy Life Semi-Sweet Chocolate Chips	• Use just like regular chocolate chips
Dairy	Chocolate chips	Dairy Free Chocolate Bars	• Chocolate Dream	• Cut up a chocolate bar and use as chocolate chips in a recipe • Often cheaper than purchasing dairy-free chocolate chips • Comes in variety of flavors (e.g. creamy, dark, raspberry, etc.)
Dairy	Yogurt	Soy Yogurt	• Whole Soy & Co	• Many soy yogurts contain the milk protein casein or lactose so be sure to check label • Usually has a distinctly different taste than regular yogurt • Plain soy yogurt substitutes well in cooking or baking
Dairy	Frosting	Store-bought Frosting	• Pillsbury • Duncan Hines	• Many store-bought frosting brands are dairy-free but be sure to check label and ingredients may change • Some diary free flavors may include, cream cheese, chocolate and vanilla
Dairy	Ice Cream	Soy Ice Cream	• Soy Delicious Purely Decadent • Chicago Soy Dairy's Temptation Vegan Ice Cream	• Many brands are delicious and creamy alternatives
Dairy	Ice Cream	Coconut Ice Cream	• Coconut Biss Ice Cream • So Delicious Coconut Milk Yogurt	• Not made with soy • Great flavor
Dairy	Ice Cream	Rice Milk Ice Cream	• Rice Dream Non-Dairy Frozen Desserts
Dairy	Ice Cream	Sorbet		• Sorbets are usually made with fruit and fruit juice, be sure to check label
Dairy	Sour Cream	Soy Sour Cream	• Tofutti Sour Supreme	• Slightly different texture than regular sour cream • Works well mixed with other ingredients
Dairy	Whipping Cream	Non-Dairy Whipping Cream	• Rich Whip	• Can be found in a regular grocery store • Contains hydrogenated oils and high fructose corn syrup (not super healthy)
Dairy	Cream Cheese	Dairy Free Cream Cheese Substitute	• Tofutti Better Than Cream Cheese	• Similar taste and texture to cream cheese

Egg	Egg	Egg Replacer	• Ener-G Foods Egg Replacer • Orgran No Egg Natural Egg Replacer • Bob's Red Mill Egg Replacer	• Follow directions on package (usually 1 1/2 tsp replacer and 2 TBS water) • Some recipes may require slightly more liquid than suggested • Great in baking (not for more than 3 eggs) • Some brands may contains egg whites, so be sure to read label
Egg	Egg	Applesauce	• 2 TBS applesauce	• May slightly alter flavor of recipe • May require addition of more liquid to original recipe • Can use up to 1/4 cup applesauce for one egg if desired • Not for more than 3 eggs • Does not make recipe rise or turn out light and fluffy • If recipe needs to rise be sure it has baking powder or soda or add some
Egg	Egg	Flax, ground	• 1 TBS of ground flax + 3 TBS water	• Substitute a 1:3 ratio of ground flax and water for each egg • Works well for pancakes, muffins and cookies • Allow to sit for several minutes before adding to your recipe • Flax USA brand can be purchased at Sam's Club
Egg	Egg	Baking Powder, Water and Oil	• 1 egg = 1 1/2 TBS oil+ 1 1/2 TBS water+1 tsp baking powder	• Mix ingredients until foamy • Use as a substitute in baking (not for more than 3 eggs)
Egg	Egg	Unflavored Gelatin	• 1 egg = 1 tsp gelatin+1 TBS water	• Can be found next to flavored gelatins (not for more than 3 eggs)
Egg	Egg	Yeast and water	• 1 tsp yeast + 1/4 cup warm water	• Dissolve yeast in water
Egg	Egg	Banana	• 1/2 mashed banana	• May alter flavor of recipe • Not for more than 3 eggs
Egg	Egg	Baking Powder, Water, Vinegar	• 1 tsp baking powder, 1 TBS water, 1 TBS vinegar	• Not for more than 3 eggs
Egg	Egg	Silken tofu	• 1/4 c silken tofu	• Mix with liquid ingredients in recipe until smooth and creamy • Does not alter the flavor of recipe • Makes recipe slightly heavy and thick • Best for brownies or pancakes, NOT something like angel food cake
Egg	Mayonaise	Vegan Mayonaise	• Nayonaise • Veganaise • Spectrum	• Some taste very different than mayonaise (Veganaise) • Works well as a substitute in small quantities or mixed with other ingredients • Can be used on sandwiches
Wheat	Flour	Rice flour	• 1 c wheat flour = 7/8 c rice flour
Wheat	Flour	Potato starch flour	• 1 c wheat flour = 5/8 c potato starch flour
Wheat	Flour	Soy flour + potato starch flour	• 1 c wheat flour = 1 c soy flour + 1/4 c potato starch flour
Wheat	Flour	Corn flour	• 1 c wheat flour = 1 c corn flour
Wheat	Flour	Barley flour	• 1 c wheat flour = 1 c barley flour	• Contains gluten
Wheat	Flour	Oat flour	• 1 c wheat flour = 1 c oat flour	• May not be gluten free
Peanut	Peanut Butter	Nut Butters	• Almond , Cashew, Hazelnut, • Macadamia, Pecan, Pistachio, • or Walnut Butters •	• Many have slightly sweet flavor • Different taste than peanut butter • High in protein • Check label to see if these may have been processed with peanuts
Peanut	Peanut Butter	Soy Nut Butter		• Does not taste like real peanut butter • Has a similar consistency
Peanut	Peanut Butter	Sunflower Butter	• Sunbutter	• Tastes similar to peanut butter • Comes in crunchy, creamy and natural • Can be used in baked goods
Peanut	Peanut Butter	Pumpkin Seed Butter
Peanut	Peanut Butter	Sesame Seed Butter (Tahini)
Soy	Shortening	Shortening Alternative	• Spectrun	• Most shortenings are made from soybean oil • Spectrum can be found online or at health food stores
Soy	Soy Sauce
Soy	Cheese	Rice Cheese	• Rice Vegan Slices	• A substitute for those avoiding dairy and soy • Check label for ingredients such as casein or lactose
Soy	Margarine	Vegan Margarine	• Earth Balance	• For those avoiding dairy and soy • Freezes well
Soy	Soy Sauce	Miso	• South River Miso (chick pea based)	• Adds salty flavor similar to soy sauce
Soy	Soy Sauce	Basalmic Vinegar + salt		• Flavor will be different
Soy	Teryaki Sauce	Sweet and Sour Sauce		• No great substitute for teryaki sauce • Will have a different flavor • Be sure to check ingredient label on sweet and sour sauce