Food Substitutions

Herbs/Spice

  • Allspice - cinnamon, cloves, or nutmeg
  • Nutmeg - cinnamon or ginger
  • Cinnamon - allspice (use 1/4 the amount), nutmeg, or cardamom
  • Cloves - cinnamon, allspice, or nutmeg
  • Ginger - cinnamon, allspice, or nutmeg
  • Chili powder - dash hot pepper sauce, cumin, and oregano
  • Cumin - chili powder
  • Thyme - basil, oregano, or marjoram
  • Basil - oregano or thyme
  • Chive - green onion, onion, leek, or shallots
  • Cilantro - parsley
  • Parsley - cilantro or chervil
  • Chervil - parsley or tarragon
  • Mint - rosemary, basil or marjoram
  • Sage - marjoram or rosemary
  • Italian seasoning - blend of basil, oregano, rosemary
  • Oregano - thyme or basil
  • Tarragon - chervil or dash of fennel seed
  • Rosemary - thyme or tarragon
  • Cardamom - ginger
  • Baking powder - half cream of tartar/half arrowroot powder

Sugar

  • Brown sugar
  • Maple sugar
  • Maple syrup
  • Honey
  • Corn syrup
  • Concentrated fruit juice
  • Rice syrup
  • Molasses
  • Date sugar

Salt

  • Fresh herbs
  • Dried herbs
  • Balsamic or other vinegar
  • Ground spices (like curry powder, cinnamon, or chili powder)
  • lime juice
  • lemon juice


Allergen Substitutions

Milk

  • Water
  • Rice milk
  • Almond milk
  • Pecan milk
  • Cashew milk
  • Water
  • Brazil nut milk
  • Walnut milk
  • Fruit juice

Eggs

  • Commercial egg replacements, e.g. Ener-G Egg Replacer
  • Flax seed; for every egg white, use 1 tbsp of flax seed and 3 tbsp water
  • Tofu
  • 1 Banana = 1 egg in cakes
  • 2 tbsp potato starch = 1 egg
  • 2 tbsp arrowroot powder = 1 egg
  • 2 tbsp water + 1 tbsp oil + 2 tsp baking powder
  • For substituting up to 3 eggs: for each egg, use 1 tsp baking powder, 1 tbsp liquid, and 1 tbsp vinegar

Corn

  • 1/2 cup honey = 1/2 cup light corn syrup
  • 1/2 cup sugar + 2 tbsp water = 1/2 cup light corn syrup
  • Arrowroot powder = cornstarch
  • Tapioca powder = cornstarch

Wheat flour

  • Oat flour
  • Rice flour
  • Rye flour
  • Barley flour
  • Millet flour
  • Teff flour
  • Buckwheat flour
  • Quinoa flour
  • Amaranth flour
  • Kamut flour
  • Spelt flour
  • Garbanzo flour
  • Soy flour

Chocolate

  • Carob powder