Have you driven down the gluten-free path or used flax as an egg substitute? Is it due to a physician’s diagnosis, allergy or personal desire to “eat healthier” or “fat-free?” Whatever your reason, it can be frustrating at times. For instance, making changes to such things as replacing oil with applesauce or swapping coconut flour for wheat, you will find the end product to be slightly, or even drastically, changed. Lets take wheat flour, it contains a high amount of protein – gluten. (I am sure your hands would all be raised with the correct answer there). Gluten is the aspect that adds stretchiness to dough and gives it the ability to take shape. So you can only imagine now, what craziness awaits if you completely trade out your wheat flour for one (or more) of the many choices of flours on the shelves today.
Personally, I have been playing around with different flours in my baking, (coconut flour being my favorite) and I have ended up with dense, mushy, flat, grainy, crumbly and yes, some amazing end products. Through research and comparing other recipes, I am gradually learning how to perfect my favorite baked goods! It may take a few tries to really figure out how to integrate substitutions into your personal recipes, but hopefully this starter list will begin to get your creative juices flowing!
|Wheat flour||Brown rice flour, coconut flour, chickpea flour, sorghum flour (many more!)|
|Oil||Mashed avocado, applesauce|
|High fat meats||Lean meats, meat substitute, combined bean & grain dish|
|Pork sausage||Turkey sausage|
|Sour cream||Low-fat/non-fat plain yogurt, cottage cheese|
|Sweet toppings||Low-fat/non-fat vanilla yogurt|
|Vegetable oil/olive oil in dressings||Tomato juice, broth, pureed cottage cheese, fruit juices|
|Egg||½ mashed banana, ¼ cup applesauce, flax “egg” (1T flax meal/3T water & allow to sit for 1 minute before adding),|
|Mayonnaise or sour cream||Non-fat plain Greek yogurt|
|Croutons||Nuts & seeds|
|Bread crumbs||Rolled oats|
|Pasta||Zucchini ribbons or spaghetti squash|
|Peanuts/peanut butter||Walnut butter, almond butter, cashew butter, sesame butter (tahini), coconut butter, hazelnut butter, pistachio|
|Cream sauces/soups||Thicken clear broths that will replace the creamy sauces with corn starch|
|Pastries/pie crusts||Phyllo dough|
|Butter/margarine||Pureed fruits, pureed pumpkin/zucchini/butternut squash|
This list is only a starting point. I hope with your help, it can grow to become a great, quick reference right here at Super Healthy Kids.
One important aspect that should be remembered is: READ LABELS! When it comes to allergies, medical diagnosis and food sensitivities, you do not want to overlook what could be in the food product. Also, if you feel you have a gluten sensitivity, it would be beneficial for you and your family to see a doctor so you may be given a formal diagnosis and referral to a Registered Dietitian for help with meal planning.
So, what are your favorite ways to substitute? Please share! Do you need some ideas for another food not mentioned here, we can help you, just ask!
Some of the places I have visited:
Super Healthy Kids:
Here is a lengthy list of substitutions (spice mixes too!):
Great for gluten substitutes and recipes for gluten-free living:
Other places to look for substitutions:
Egg substitutes & kids (they even explain what eggs specifically do for the food product):