This great list comes from our friends at Living Without Magazine.
Milk
Replace 1 cup cow’s milk with one of the following:
- 1 cup soy milk (plain)
- 1 cup rice milk
- 1 cup fruit juice
- 1 cup water
- 1 cup coconut milk
- 1 cup goat’s milk, if tolerated
- 1 cup hemp milk
Buttermilk
Replace 1 cup buttermilk with one of the following:
- 1 cup soy milk + 1 tablespoon lemon juice or 1 tablespoon white vinegar (Let stand until slightly thickened.)
- 1 cup coconut milk
- 7/8 cup rice milk
- 7/8 cup fruit juice
- 7/8 cup water
Yogurt
Replace 1 cup yogurt with one of the following:
- 1 cup soy yogurt or coconut yogurt
- 1 cup soy sour cream
- 1 cup unsweetened applesauce
- 1 cup fruit puree
Butter
Replace 8 tablespoons (1 stick) butter with one of the following:
- 8 tablespoons (1 stick) Fleischmann’s unsalted margarine
- 8 tablespoons Earth Balance (Non-Dairy) Buttery Spread
- 8 tablespoons Spectrum Organic Shortening
- 8 tablespoons vegetable or olive oil
For reduced fat:
6 tablespoons unsweetened applesauce + 2 tablespoons fat of choice
Eggs
Replace 1 large egg with one of the following:
- 3 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder
- 1 tablespoon flax meal, chia seed or salba seed + 3 tablespoons hot water. (Let stand, stirring occasionally, about 10 minutes or until thick. Use without straining.)
- Egg Replacer, according to package directions
- 4 tablespoons pureed silken tofu + 1 teaspoon baking powder
Replacing more than two eggs will change the integrity of a recipe. For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu. Because egg substitutions add moisture, you may have to increase baking times slightly. Note: To replace one egg white, dissolve 1 tablespoon plain agar powder into 1 tablespoon water. Beat, chill for 15 minutes and beat again.
Nuts
Replace tree nuts or peanuts with an equal amount of the following:
- Toasted coconut
- Sunflower seeds
- Toasted sesame seeds
- (use only 2 to 3 tablespoons)
- Crushed cornflakes
- Crushed crispy rice cereal
- Crushed potato chips
- Pumpkin seeds
More information on substitutes for food allergies at LivingWithout.com.
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Image thanks to http://drchriswood.wordpress.com
Dr. Stephen Wangen is the award winning author of two books on solving digestive disorders, and a nationally recognized speaker on IBS. He has been on ABC, NBC, and Fox as well as public radio. He was recently named one of Seattle’s Top Doctors by Seattle Magazine.
