Friday, September 13, 2013

The Ultimate Food Substitution and Conversion Chart

Use this food substitution and conversion chart to select ingredient substitutes when you are cooking and your recipe suggests ingredients you do not have available.

Herbs, Spices and Seasonings Substitutions
Allspice1 tsp1/2 tsp cinnamon, 1/2 tsp ground cloves OR
1/2 tsp ground cinnamon, 1/4 tsp. ground cloves, 1/4 tsp ground nutmeg
Ammonium carbonate3/4 tsp1 tsp baking soda
Anchovy, mashed11 tsp anchovy paste
Anise Extract1 tsp1 1/2 tsp anise seed
Aniseed1 tsp1 tsp Fennel seed or a few drops anise extract
Apple Pie Spice1 tsp
Mix 1/2 tsp ground cinnamon, 1/4 tsp ground ginger, 1/8 tsp ground allspice and 1/8 tsp ground nutmeg OR
1 tsp cinnamon plus 1/8 tsp ground nutmeg OR
1/2 tsp cinnamon, 1/4 tsp nutmeg, and 1/8 tsp cardamom OR
1/2 tsp ground cinnamon, 1/4 tsp ground nutmeg, 1/8 tsp ground allspice, 1/8 tsp ground cardamom
Arrowroot1 tbsp
2 tbsp all-purpose flour OR
1 tbsp cornstarch
Basil1 tsp1 tsp Oregano or thyme
Bay Leaf1 whole1/4 tsp crushed
Beau monde1 tbsp2 tsp onion powder, 1 tsp celery salt
Cardamom1 tsp1 tsp Ginger OR
1 tsp ground cinnamon
Cayenne1/8 tsp4 drops tabasco sauce
Celery Salt1 tsp3/4 tsp salt, 1/4 tsp crushed celery seed
Celery seed (for pickling)1 tbsp1 tbsp dill seed
Chervil1 tsp1 tsp dried parsley flakes plus 1/8 tsp rubbed, dried sage OR 
1 tsp parsley
Chili Hot Red, dried, whole1 tsp1 tsp Crushed red pepper
Chili Powder, hot1 tsp
1 tsp
1 tbsp
1 tsp regular chili powder plus 1/8 tsp ground red pepper OR
Dash bottled hot pepper sauce plus a combination of oregano and cumin OR
2 tsp cumin, 1 tsp cayenne, 1 tsp oregano, 1/2 tsp garlic powder
Chinese Five Spice1 tsp1/4 tsp each of: Crushed anise seeds, ground cinnamon, ground cloves and ground ginger
ChivesGreen onion, onion, or leek
Cinnamon1 tsp1/4 tsp Nutmeg or allspice
Cinnamon Sugar1 cup7/8 cup granulated sugar, 2 tbsp ground cinnamon
ClovesAllspice, cinnamon, or nutmeg
CuminChili powder
Curry Powder1 tbsp1/2 tsp ground cardamom, 1/2 tsp cayenne, 1/2 tsp ground coriander seed, 1/2 tsp cumin, 1/2 tsp ground ginger, 1/2 tsp turmeric
Dill3 tsp fresh chopped1 tsp dried dill
Dried Herbs1/2 tsp dried1 tsp fresh
Fennel seeds1 tsp1 tsp caraway seeds
Fines Herbs1 tsp
1/3 cup
1/4 tsp each of dried thyme leaves, oregano leaves, sage leaves and rosemary OR
3 tbsp parsley flakes, 2 tsp dried chervil, 2 tsp dried chives, 1 tsp dried tarragon
Five Spice Power5 tsp1 tsp ground anise, 1 tsp ground fennel, 1 tsp ground cloves, 1 tsp ground cinnamon, 1 tsp ground pepper
Garlic1 clove fresh1/8 tsp garlic powder OR
3/4 tsp minced garlic OR
1/2 tsp garlic salt OR
1/2 tsp garlic juice OR
1 tsp garlic paste
Garlic Powder1/8 tsp1/2 tsp garlic juice OR
1 tsp garlic paste OR
1/2 tsp garlic salt
Garlic Salt1/2 tsp1/2 tsp garlic juice OR
1 clove garlic, minced OR
1/8 tsp garlic powder
1 tbsp
Allspice, cinnamon, mace, or nutmeg OR
1/8 tsp powdered ginger
Gingerroot (grated fresh)1/2 tsp1/4 tsp ground ginger
Herbs, dried leaf1 tsp1/4 tsp herbs, powdered
Herbs, fresh1 tsp
1 tbsp
1/2 tsp herbs, dried
1 tsp herbs, dried
Italian Seasoning2 tbsp1 tsp each of: basil, oregano, marjoram, rosemary, sage and thyme
Leeks (sliced)1/2 cup1/2 cup sliced green onions or shallots
MaceAllspice, cinnamon, ginger, or nutmeg
MarjoramBasil, thyme, or savory
MintBasil, marjoram, or rosemary
NutmegCinnamon, ginger, or mace
Onion Powder1 tsp1 tbsp instant minced onion
OreganoThyme, basil, or marjoram
Parsley, dried1 tsp1 tsp Chervil or cilantro
Parsley, fresh, chopped1 tbsp1 tsp parsley flakes
Pepper flakes, hot1 tsp1/2 tsp cayenne
Poultry Seasoning1 tsp
1 1/3 tsp
3/4 tsp sage, 1/4 ground thyme OR
3/4 tsp sage, 1/4 tsp thyme, 1/8 tsp ground cloves, 1/4 tsp pepper
Pumpkin Pie Spice1 tsp1/2 tsp ground cinnamon, 1/4 tsp ground ginger, 1/8 tsp ground allspice, 1/8 tsp ground nutmeg OR
1/2 tsp ground cinnamon, 1/8 tsp ground nutmeg, 1/8 tsp ground mace, 1/8 tsp ground ginger, 1/8 tsp ground cloves
Red PepperDash bottled hot pepper sauce or black pepper
RosemaryThyme, tarragon, or savory
SagePoultry seasoning, savory, marjoram, or rosemary
Salt, seasoned4 tsp2 tsp salt, 1/2 tsp sage, 1/2 tsp parsley flakes, 1/2 tsp onion powder, 1/4 tsp marjoram, 1/4 tsp paprika
Salt, table1 tbsp1 1/2 tbsp kosher salt
SavoryThyme, marjoram, or sage
Sesame Seed1 tbsp1 tbsp finely chopped blanched almonds
TarragonChervil, dash fennel seed, or dash aniseed
ThymeBasil, marjoram, oregano, or savory
Tumeric1 tsp1 tsp dry mustard
Assorted Baking Ingredients
Baker's Ammonia (Hartshorn)1 tsp1 tsp baking powder (when using in cookie recipes)
Baking Mix2 cupsMix 1 3/4 cups all-purpose flour, 2 1/2 tsp baking powder, 3/4 tsp salt and 1/3 cup shortening
Baking Powder1 tsp
1/4 tsp baking soda plus 1/2 tsp cream of tartar OR
1/4 tsp baking soda plus 1/2 cup sour milk, buttermilk, or plain yogurt OR
1/4 tsp baking soda plus 1/2 tsp vinegar or lemon juice used with sweet milk to make 1/2 cup OR
1/4 teaspoon baking soda plus 1/4 to 1/2 cup molasses (decrease liquid in recipe by 1-2 tbsp)
1 tsp Baker's Ammonia (or Hartshorn)
Biscuit Mix2 1/4 cups2 cups flour sifted, 1 tbsp baking powder, 1 tsp salt, 1/4 cup shortening
Cake Flour1 cup1 cup minus 2 tbsp all-purpose flour, sifted OR
1 cup all-purpose flour sifted 3 times, then measured to make 1 cup OR
7/8 cup all-purpose flour plus 2 tbsp cornstarch
Carob Powder1 tbsp1 tbsp cocoa powder
Chocolate1 square unsweetened3 tbsp unsweetened baking cocoa plus 1 tbsp butter, vegetable shortening or margarine OR
3 tbsp carob powder plus 2 tbsp water
1 oz semisweet baking or bittersweet1 oz unsweetened baking chocolate plus 1 tbsp sugar
1 cup semisweet chips6 oz semisweet baking chocolate, chopped
Cocoa1/4 cup or 4 tbsp1 oz (square) chocolate (decrease fat called for in recipe by 1/2 tbsp)
Coconut1 tbsp grated, dry1 1/2 tbsp fresh, grated
Coconut Cream1 cup1 cup cream
Coconut Milk1 cup1 cup milk
Cornmeal, self-rising1 cup1 cup plain cornmeal, 1 tsp baking powder, 1/2 tsp salt
Cornstarch1 tbsp2 tbsp all-purpose flour OR
2 tbsp tapioca OR
2 1/2 ttsp arrowroot
Corn Syrup1 cup lightMix 1 cup granulated sugar with 1/4 cup liquid used in recipe OR
1 1/4 cups light brown sugar, 1/3 cup liquid OR
1 cup honey
1 cup dark1 cup light corn syrup OR
3/4 cup light corn syrup plus 1/4 cup molasses OR
1 cup maple-flavored syrup
Cream of Tartar1/2 tsp1 1/2 tsp lemon juice or vinegar
Flour, all-purpose1 tbsp (for thickening)1/2 tbsp cornstarch, potato starch, rice starch, or arrowroot starch OR
1 tbsp granular tapioca OR
2 tsp quick-cooking tapioca OR
1/2 tbsp arrowroot OR
1 egg, 2 egg whites, or 2 egg yolks OR
1 tbsp corn flour OR
7/8 cup rice flour OR
2 tbsp browned flour OR
1 1/2 tbsp whole wheat flour OR
1/2 tbsp whole wheat flour plus 1/2 tbsp all-purpose flour
Flour, cake1 cup sifted1 cup minus 2 tbsp all-purpose flour, sifted OR
1 cup all-purpose flour sifted 3 times, then measured to make 1 cup OR
7/8 cup all-purpose flour plus 2 tbsp cornstarch
Flour, cornAll-purpose flour
Flour, gluten13 tbsp1 cup all-purpose flour
Flour, masa harinaCornmeal
Flour, pastry1 cup7/8 cup all-purpose flour
Flour, potato1 tbsp2 tbsp all-purpose flour OR
1 tbsp cornstarch
Flour, rice7/8 cup1 cup all-purpose flour
Flour, rye1 1/4 cup1 cup all-purpose flour
Flour, self-rising1 cup1 cup all-purpose flour plus 1 1/2 tsp baking powder and 1/2 tsp salt
Flour, whole wheat, coarse1 cup7/8 cup all-purpose flour
Flour, whole wheat, fineAll-purpose flour
Marshmallow1 regular10 mini marshmallows
Marshmallow Creme1 jarMelt 16 ounces of marshmallows and 3 1/2 tbsp corn syrup in a double boiler
Marshmallows, miniature1 cup10 large marshmallows
Marzipan2 1/2 cups2 cups almond paste, 1 cup powdered sugar, 2 tbsp corn syrup
Molasses1 cup1/2 cup honey (flavor will be milder) OR
3/4 cup sugar, 1/4 cup water
Onion Soup Mix, dry2 tbsp1 tbsp instant minced onion, 1 beef bouillon cube
Sugar, brown1 cup1 cup granulated sugar plus 1 tbsp molasses or dark corn syrup
Sugar, brown, dark1 cup1 cup granulated sugar plus 2 tbsp molasses or dark corn syrup
Sugar, confectioners' or powdered1 cup3/4 cup granulated sugar OR
1 cup granulated sugar and 1 tsp of cornstarch finely ground in blender.
Sugar, cube11/2 tsp granulated sugar
Sugar, granulated1 cup1 cup light brown sugar (packed) OR
2 cups powdered sugar OR
3/4 cup honey (reduce liquid in recipe by 1/4 cup) OR
1 3/4 cups confectioners' sugar (not for baking)
Sugar, superfineGrind granulated white sugar in a blender or food processor
Sugar, white1 cup1 cup Sugar Twin or Sprinkle Sweet
2 tsp1 packet Equal
1 tsp10 drops of Sweet 10
1/2 cup1 tbsp of Sweet 10
Vanilla Bean2-inch piece1 tsp pure vanilla extract
Yeast, compressed1 cake1 package or 2 tsp active dry yeast
Yeast, regular or quick active dry1 pkg (1/4 oz)2 1/4 tsp regular or quick active dry OR
1 pkg (.6 oz) compressed cake yeast
Cheese and Dairy Products
Butter1 cup1 cup margarine OR
1 1/3 cup whipped butter (for sauteing) OR
1 cup hydrogenated fat plus 1/2 tsp salt OR
7/8 cup oil plus 1/2 tsp salt OR
7/8 cup lard plus 1/2 tsp salt OR
7/8 cup vegetable shortening OR
7/8 cup oil OR
3/4 cup olive oil OR
8 tsp (1 envelope) butter buds, 1/2 cup liquid, 1/2 cup butter
Buttermilk or Sour Milk1 cup
Mix 1 tbsp white vinegar or lemon juice with 1 cup milk, let stand 5 minutes OR
1 cup whole milk, 1 3/4 tsp cream of tartar OR
1 cup water, 1/4 cup buttermilk powder OR
3/4 cup of plain yogurt and 1/4 cup of milk
1 cup plain yogurt (for baking) OR
1 cup sour cream (for baking)
Cheese, farmerCottage cheese, dry or drained
Cheese, goatFeta cheese
Cheese, mascarponeCream cheese
Cheese, parmigiano reggianoDomestic Parmesan, Grana Padano, aged Asiago, Pecorino Romano
Cheese, ricottaCottage cheese
Cheese, romanoParmesan cheese
Cheese, sharp cheddar1 cup1 cup cheddar (mild), 1/8 tsp dry mustard, 1/4 tsp worcestershire sauce
Cottage cheeseRicotta or farmer cheese
Cream CheesePart skim milk ricotta cheese or lowfat cottage cheese beaten until smooth
Cream, half and half1 cup
7/8 cup whole milk plus 1/2 tbsp butter OR
3 tbsp oil plus milk to equal 1 cup OR
1 cup evaporated milk OR
3/4 cup whole milk plus 1/4 cup heavy cream OR
2/3 cup skim or low-fat milk plus 1/3 cup heavy cream
Cream, heavy
1 cup (not for whipping)

1 cup whipped
3/4 cup sweet milk plus 1/3 cup butter OR
2 cups whipped dessert topping OR
1 cup evaporated milk
2/3 cup buttermilk plus 1/3 cup oil
Cream, light
1 cup

1 cup (for cooking)
1/2 cup heavy cream, 1/2 cup whole milk OR
7/8 cup sweet milk plus 3 tbsp butter OR
1 tbsp melted butter plus enough milk to make 1 cup
7/8 cup whole milk, 3 tbsp butter OR
1 cup undiluted evaporated milk
Cream, soured1 cup7/8 cup sour milk plus 3 tbsp butter OR
7/8 cup buttermilk plus 3 tbsp butter
Cream, whipped, sweetened1 cup4 oz whipped topping OR
1 1/4 oz dessert topping mix, prepared OR
13 oz. can evaporated milk chilled for 12 hours plus 1 tsp lemon juice. Whip until stiff. OR
1/2 cup ice-cold water and 1/2 cup nonfat dry milk. Beat until stiff. Add 1/2 cup sugar while beating. Add 2 tbsp lemon juice and beat until mixed.
Cream, whipping1 cup2/3 cup evaporated milk, 4 tsp lemon juice or vinegar OR
1/2 cup nonfat dry milk, 1/3 cup water, 1 tbsp lemon juice
Crème fraîche1 cup1/2 cup sour cream plus 1/2 cup heavy cream
Half and Half1 cup7/8 cup whole milk, 1 1/2 tsp butter OR
1/2 cup whole milk, 1/2 cup light cream OR
3/4 cup whole milk, 1/4 cup heavy cream OR
2/3 cup low-fat or skim milk, 1/3 cup heavy cream
Milk, condensed, sweetened1 cup1 cup nonfat dry milk, 1/2 cup boiling water, 2/3 cup sugar, 3 tbsp melted butter (process in blender until smooth) OR
1 cup evaporated milk plus 1 1/4 cup of sugar cooked over low heat until sugar is dissolved.
Milk, evaporated1 can (12 oz)12 oz cream OR
Whip until smooth: 1 cup nonfat dry milk, 1 3/4 cups warm water. Keep refrigerated.
Milk, regular or low-fat1 cup1/2 cup evaporated milk plus 1/2 cup water OR
nonfat dry milk prepared as directed on package
Milk, skim1 cup3/4 cup water, 1/3 cup nonfat dry milk
Milk, sour1 cup1 cup sweet milk plus 1 tbsp vinegar or lemon juice
Milk, sweet1 cup1/2 cup evaporated milk plus 1/2 cup water OR
1 cup reconstituted nonfat dry milk plus 2 tsp butter
Milk, whole1 cup1/2 cup evaporated milk, 1/2 cup water OR
1 cup nonfat milk, 2 1/2 tsp butter OR
1 cup skim milk, 1 tbsp melted butter OR
7/8 cup skim milk, 1/8 cup heavy cream OR
5/8 cup skim milk, 3/8 cup half and half OR
2/3 cup 1% milk, 1/3 cup half and half OR
3/4 cup 2% milk, 1/4 cup half and half OR
1 cup water, 4 tbsp dry whole milk OR
1 cup water plus 1 1/2 tsp butter (in baking) OR
1 cup reconstituted nonfat dry milk plus 2 1/2 tsp butter
Sour Cream1 cup1 cup plain whole yogurt, 3 tbsp melted butter OR
3/4 cup buttermilk plus 1/4 cup oil OR
3/4 cup milk, 3/4 tsp lemon juice and 1/3 cup butter or margarine OR
1/2 cup cottage cheese and 1/2 cup. of plain yogurt.
Sour Cream (for baking)1 cup3/4 cup sour milk or buttermilk, 1/3 cup butter OR
1 cup plain yogurt, 1 tsp baking soda OR
1 tbsp lemon juice, 7/8 cup plus 1 tbsp evaporated milk
Sour Cream (for dips)1 1/4 cups1 cup cottage cheese, 1/4 cup plain yogurt or buttermilk (blend in processor) OR
1 cup cottage cheese, 1 tbsp lemon juice, 1/4 cup milk or water, 1/8 tsp salt (blend in processor) OR
8 oz cream cheese, 1/4 cup milk (blend in processor)
Whipping Cream (whipped)Frozen (thawed) whipped topping OR
Prepared whipped topping mix
Yogurt, plainSour cream OR
Buttermilk OR
Cottage cheese blended until smooth
Egg (for baking)11 egg yolk, 1 tbsp water
Egg1Mix 2 tbsp of milk with 1/2 tsp baking powder OR
2 egg yolks OR
1 egg white plus 2 tsp oil OR
2 egg whites OR
1/4 cup cholesterol-free egg substitute OR
2 egg yolks (for puddings or custard) OR
2 egg yolks plus 1 tbsp water (for bars or cookies)
Egg Substitute1 egg2 egg whites plus 1-3 tsp vegetable oil for each yolk omitted OR
1 egg white, 2 1/4 tsp nonfat dry milk powder, 2 tsp vegetable oil
Egg White11 tbsp meringue powder plus 2 tbsp water
Egg Yolks2
1 large egg yolk
1 whole egg
2 tbsp egg substitute
Fats, Oils and Vinegars
Balsamic VinegarSherry or cider vinegar
Chili Oil1/4 tsp1/4 tsp salad oil plus pinch of cayenne
Sesame Oil1 tbsp1 1/2 tsp sesame seeds sautéed in 1/2 tsp vegetable oil
Shortening, melted1 cup1 cup cooking oil (cooking oil should not be substituted if recipe does not call for melted shortening)
Shortening1 cup1 cup minus 2 tbsp lard OR
1 1/8 cups butter or margarine (decrease salt by 1/2 tsp)
Vegetable OilOlive oil
VinegarLemon juice
Vinegar, ChineseBalsamic vinegar
Vinegar, Red Wine (for salad dressing)4 tbsp3 tbsp cider vinegar, 1 tbsp red wine
Vinegar, SherryBalsamic vinegar
Fruits and Vegetables
CapersChopped green olives
Celery1/2 cup (1 rib)1/4 cup celery flakes OR
1/2 cup green pepper or fennel bulb
Chile, Scotch BonnetHabanero chili
Chile, SerranoJalapeño chile
ChivesScallion greens
Currants, driedRaisins or chopped dates
Dates, choppedDried currants OR
Chopped figs OR
Chopped prunes OR
Chopped raisins
Horseradish1 tbsp fresh2 tbsp bottled
Jicama, choppedChopped water chestnuts or tart apple
Lemon or Lime Juice (fresh)Bottled lemon or lime juice or white vinegar
Lemon or Lime Peel (grated)Dried lemon or lime peel
Mushrooms, fresh1 cup cooked sliced
1 lb
1 lb
1 can (4 oz) mushroom stems and pieces, drained OR
12 oz canned mushrooms OR
3 oz dried mushrooms, reconstituted
Mushrooms, powdered1 tbsp3 tbsp whole dried mushrooms OR
4 oz fresh OR
2 oz canned
Onion, fresh1/4 cup minced
1 tbsp instant minced onion OR
1 tbsp onion flakes OR
1 tsp onion powder
1 med-size onion, chopped (2/3 cup)1 tbsp onion powder OR
1/4 cup instant minced or chopped onion
Onion Juice2 tbsp
3/4 tsp instant minced onion OR
3/4 tsp onion flakes
Orange1 medium6-8 tbsp juice
Orange Peel (fresh, grated)1 tsp
1 tsp dried orange peel OR
1/2 tsp orange extract OR
2 tbsp orange juice (for flavoring)
Peas, SnowSugar snap peas
Pimento2 tbsp chopped3 tbsp red bell pepper, chopped
Peppers, Green Bell1 tbsp dried3 tbsp fresh fresh green pepper, chopped
Peppers, Red Bell1 tbsp dried3 tbsp fresh red bell pepper, chopped OR
2 tbsp pimiento, chopped
Potatoes, mashed1 lb1 1/3 cups instant mashed potatoes, prepared
RaisinsCurrants, dried cherries, dried cranberries, chopped dates or chopped prunes
Shallots, choppedGreen onions (white part only) OR 
Onions, dash crushed garlic
TomatilloFresh green tomatoes plus a little lemon juice
Tomato Juice1 cup1/2 cup tomato sauce plus 1/2 cup water
Tomato Paste1/2 cup1 cup tomato sauce cooked uncovered to reduced to 1/2 cup
Tomato Sauce2 cups3/4 cup tomato paste plus 1 cup water
Tomato Soup2 cups1 cup tomato sauce plus 1/4 cup water
Tomatoes1 can2 1/2 cups chopped, peeled fresh tomatoes, simmered about 10 minutes
Tomatoes, chopped16 oz can3 fresh medium tomatoes OR
16 oz can stewed tomatoes
Truffles1 oz1 oz shiitake mushrooms
Bacon, cooked and chopped1 strip1 tbsp bacon bits OR
Smoked ham OR
Canadian bacon
BeerNonalcoholic beer, apple cider or beef broth
Bread CrumbsFinely crushed cracker crumbs, corn flakes or quick-cooking or old-fashioned oats
1/3 cup dry1 slice bread
3/4 cup soft1 slice bread
1 cup soft2 slices bread OR
3/4 cup cracker crumbs OR
1 1/3 cups oatmeal (uncooked)
Broth, chicken or beef1 cup1 cup boiling water, 1 bouillon cube OR 
1 cup boiling water, 1 tsp bouillon crystals
Bulgur, cookedCooked couscous or brown rice
Chili PasteRed pepper flakes, cayenne, or bottled hot sauce
Chili Sauce1 cup1 cup tomato sauce, 1/4 cup brown sugar, 2 tbsp vinegar, 1/4 tsp cinnamon, dash of ground cloves, and dash of allspice OR
1 cup catsup, 1/4 tsp cinnamon, dashes of ground cloves and allspice
Cocktail Sauce1 1/4 cups1 cup ketchup or chili sauce, 3 tbsp horseradish, 1 tbsp lemon juice, 2 tsp worcestershire sauce
Coconut, grated1 cup1 1/3 cups coconut, flaked
Coconut CreamWhipping cream
Coconut Milk1 cup
1 cup whipping cream plus 1/2 tsp each of coconut extract and granulated sugar OR
1 cup whole or 2% milk OR
3 tbsp cream of coconut, 7/8 cup water or low-fat milk
Cracker CrumbsDry bread crumbs
Espresso, Instant1 tsp2 tsp instant coffee OR 1 1/2 tsp of dark roast instant coffee OR 1/2 tsp instant coffee plus 1/2 tsp dark cocoa powder
Gelatin, flavored3 oz pkg prepared1 tbsp plain gelatin plus 2 cups fruit juice
Honey1 cup1 1/4 cups granulated sugar with 1/4 cup water or apple juice OR
7/8 cup buttermilk plus 2 tbsp melted shortening, whipped OR
1 cup corn syrup
Horseradish, bottled2 tbsp1 tbsp horseradish, dried, 1 tbsp vinegar, 1 tbsp water
Horseradish, fresh1 tbsp2 tbsp bottled
Ketchup, Catsup1 cup1 can tomato sauce plus 1/2 cup granulated sugar and 2 tbsp white vinegar OR
1 cup chili sauce
Mayonnaise, commercial1 cup1 cup cottage cheese (process in blender until smooth) OR
1/2 cup mayonnaise, 1/2 cup plain yogurt OR
1 cup salad dressing OR
1 cup sour cream OR
1 cup yogurt
Mayonnaise, homemade1 cup1 cup commercial mayonnaise, 1 tsp lemon juice, 1 tsp prepared mustard
Mustard, dry (for wet mixtures)1 tsp1 tbsp prepared mustard
Mustard, prepared1 tbsp1 tbsp dry mustard, 1 tsp vinegar, 1 tsp water, milk or cream, 1 tsp sugar
Pancake Syrup1/2 cup brown sugar plus 1 1/2 cup water plus 2 1/2 tsp cornstarch. Cook until slightly thickened.
Pie Crust Mix8 cups6 1/4 cups flour, 1 tbsp salt, 2 1/2 cups shortening
Red Pepper Sauce3 or 4 drops1/8 tsp ground red pepper (cayenne)
Rice1 cup regular, uncooked1 cup uncooked converted rice (3 cups cooked) OR
1 cup uncooked brown rice OR
1 cup uncooked wild rice
1 cup cooked1 cup cooked bulgur wheat OR
1 cup cooked pearl barley
Rum1 tbsp dark rum
5 tbsp light rum
2 tbsp rum extract
1 tbsp rum extract
Stock Base, instant2 tsp1 bouillon cube
Stock Base, instant4 tsp dissolved in 1 1/4 cup water1 can (10 1/2 oz) condensed, undiluted bouillon or consummé
Tabasco Sauce4 drops18 tsp cayenne OR
1/4 tsp black pepper
Taco Seasoning1 pkg (1 1/4 oz size)4 tsp instant minced onion, 2 tsp chili powder, 2 tsp salt, 1 tsp garlic powder, 1 tsp cornstarch, 1 tsp ground cumin, 1 tsp cayenne
Tapioca1 tbsp1 1/2 tbsp all-purpose flour OR
2 tbsp pearl tapioca
Tartar Sauce1/2 cup6 tbsp mayonnaise, 2 tbsp pickle relish
White Sauce1 cup10 /4 oz canned cream-style soup (undiluted)
Wine (for cooking)Apple juice or cider
Wine (for marinade)1/2 cup1/4 cup vinegar, 1/4 cup water, 1 tbsp sugar
Wine, Red
Nonalcoholic wine, apple cider, beef broth, tomato juice or water
Wine, RiceDry sherry
Wine, WhiteNonalcoholic wine, white grape juice, apple juice, apple cider, chicken broth, or water
Worcestershire Sauce1 tsp1 tsp bottled steak sauce OR
1 tbsp soy sauce, 4 drops tabasco sauce, 1/8 tsp lemon juice, dash sugar
Healthy Substitutions
AvocadosWater chestnuts
BaconLow-fat Canadian bacon
Baked GoodsFat-free baked goods
BiscuitsFat-free biscuit mixes
BolognaChicken or turkey breasts
BrowniesAngel food cake, fruit, gelatin desserts
CheeseNon-fat or low-fat cheeses, ricotta, cottage cheese
Chips, Corn Chips, Potato ChipsAir-popped popcorn, crackers, vegetable sticks, baked tortilla chips
ChocolateChocolate syrup, cocoa, fat-free pudding, light chocolate topping
Chocolate CandyJelly beans, hard candy
Coconut OilCanola, safflower, sunflower, corn or olive oil
Coffee CreamerLow-fat or nonfat milk, powdered creamer without tropical oils, powdered nonfat milk
CookiesAnimal crackers, fig bars, gingersnaps, graham crackers, vanilla wafers
CrackersFat-free crackers, soda crackers, toasted bread sticks
CreamEvaporated skim milk
Cream CheeseFat-free cream cheese
Cream SaucesMarinara sauces
Creamy DressingsDilute with cucumbers, tomatoes, other vegetables or with low-fat yogurt or cottage cheese
CroissantsBaked donut holes
Danish PastryMuffins, fat-free pastries
DonutMuffins, raisin-cinnamon bagel, fat-free pastries
PastryFat-free pastries
EggsEgg substitutes, egg whites
French FriesBaked or mashed potatoes, carrot sticks, oven-baked "fries"
Fried FoodsBaked, broiled, boiled, grilled, microwaved, poached, raw, roasted, sautéed, simmered, or steamed Foods
Granola, Granola BarsNutritious cereal, dried fruit or cereal/fruit mix
GravyPrepare, refrigerate and skim off fat or use low-fat gravy in jars, mixes, or Worcestershire sauce
Ground BeefLean ground
HamTurkey ham
HamburgerGround chicken or turkey, or low-fat ground beef
Hot DogsLow-fat hot dogs, turkey frankfurters
Ice CreamFrozen diet bars, fat-free frozen dessert, low-fat ice cream, frozen yogurt, ice milk
LambFish or poultry
LardVegetable oils
Lunch MeatsLow-fat turkey meat or water-packed tuna
MargarineFat-free or low-fat margarine or olive oil
MayonnaiseFat-free or low-fat mayonnaise
MuffinsFat-free mixes
Nuts and SeedsGrape-nuts cereal, popcorn, pretzels
OilApplesauce (for baking purposes), applesauce plus skim milk (if oil is only liquid), butter buds (mixed to form a liquid), corn syrup, non-stick cookery, spray
Palm Kernel OilCanola, corn, olive, safflower, or sunflower oil
PastramiTurkey pastrami
Pie CrustGraham cracker crust
PorkLean pork tenderloin
Ranch DressingMake with nonfat or low-fat mayonnaise
Red MeatFish, poultry
Salad DressingsNonfat salad dressings
SalamiTurkey salami
SausageLow-fat sausages
Sausage PizzaCanadian bacon or vegetarian pizza
SoupsCondensed low-fat, reduced sodium soups
Sour CreamFat-free sour cream, nonfat yogurt, sour half & half, sour half & half mixed with low-fat yogurt, low-fat yogurt
Spaghetti SaucePrepared low-fat spaghetti sauce
VealFish, poultry
Whipped CreamVanilla-flavored nonfat or low-fat yogurt
White SaucesTomato sauces
Whole EggsEgg whites
Whole MilkSkim or low-fat milk