Ingredient Substitution Guide

MAKE IT MEATLESS Ingredient Substitute Meat Beans, cheese, seitan (wheat meat), tempeh (cultured soybeans), textured vegetable protein (TVP), tofu Meat/seafood stocks Vegetable stock, water in which beans, pasta, or vegetables have been cooked, vegetable bouillon cubes, miso (fermented soybean paste) diluted with water Seasoned or smoked meats Flavored soy meat substitutes, crumbled tofu seasoned with fennel, parsley, and garlic, canned chipotle chiles, roasted vegetables, toasted nuts, smoked tofu, smoked cheeses Gelatin  Agar-agar (powder or flakes), arrowroot (powder), guar gum (made from seeds), xanthan gum (made from corn), kudzu powder

MAKE IT VEGAN Ingredient Substitute Buttermilk Clabbered soymilk (1 cup soymilk mixed with 2 tsp. lemon juice or white vinegar) Cheese Soy- and nut-based cheeses Cheese or ricotta cheese Crumbled tofu Eggs Ener-G Egg Replacer, 1 mashed banana or 1/4 cup applesauce per egg (best for baked goods); 1 Tbs. agar flakes whisked into 1 Tbs. water and chilled for 5 minutes (for an egg white substitute), 1 Tbs. ground flaxseeds simmered in 3 Tbs. boiling water for 2 minutes Mayonnaise Soy-based mayonnaise Milk Nut milk, rice milk, soymilk

MAKE IT LOW-FAT Ingredient Substitute Creamy soups and sauces Nonfat strained yogurt, soymilk, puréed roasted vegetables, cooking rice in soup then puréeing it Oil in baked goods Applesauce, puréed bananas, puréed cooked prunes Oil for sautéing Vegetable stock, wine, vinegar Salad dressing Vinegar or citrus juice thickened with puréed roasted red peppers, carrots, onions, or garlic Sour cream Strained nonfat yogurt White sauce Puréed white beans

MAKE IT ALLERGEN-FREE Ingredient Substitute Butter Clarified butter (milk solids have been removed), olive oil, sesame oil Chocolate Carob Cows’ milk Goats’ milk, soymilk, rice milk, nut milk Cows’ milk cheese Goat cheese, sheep cheese, soy cheese, nut cheese Eggs Ener-G Egg Replacer, 1 mashed banana or 1/4 cup applesauce per egg (best for baked goods); 1 Tbs. agar flakes whisked into 1 Tbs. water and chilled for 5 minutes (for an egg white substitute), 1 Tbs. ground flaxseeds simmered in 3 Tbs. boiling water for 2 minutes Peanuts Almonds Wheat flour (for baking) Flours made from barley, buckwheat, corn, kamut, oats, rice, rye, spelt Wheat pasta Pasta made from corn, spelt, kamut, quinoa, rice

MAKE IT ETHNIC Origin Ingredient Substitute Americas Cactus pads (nopales) Green beans, okra Chayote squash  Yellow or green pattypan squash or zucchini Poblano or Anaheim chiles  Minced jalapeño chiles and green bell pepper Posole (dried hominy)  Canned white hominy Asian Bok choy (Chinese white cabbage) Beet greens, kale, Swiss chard   Chinese cooking wine Dry sherry   Chinese five-spice powder Mixture of anise seed or star anise, fennel seed, cinnamon, black peppercorns, and cloves   Galangal (Thai ginger) Fresh ginger   Lemongrass Lemon zest   Lotus root Jicama or water chestnuts   Mirin (Japanese rice wine) Sweet white wine   Nam pla (Thai fish sauce) Soy sauce and lime juice   Rice wine vinegar Cider vinegar, white wine vinegar   Sesame oil 1 Tbs. sesame seeds fried in 1/2 cup vegetable oil   Thai basil Italian basil   Water chestnuts Jicama Indian Atta (chapati flour) 1/2 cup all-purpose unbleached flour plus 1/2 cup sifted whole-wheat flour   Chana dal Split yellow peas   Curry powder Mixture of ground ginger, cumin, coriander, fenugreek, turmeric and fennel   Garam masala Mixture of 1 tsp. cardamom seeds, 1 Tbs. cumin seed, 1 Tbs. coriander seed, 2 tsp. black peppercorns, 1 tsp. cinnamon, 1 tsp. cloves, and 1 tsp. nutmeg   Jaggery (coarse palm sugar) Date sugar or brown sugar   Toor dal, urad dal, mung dal Red lentils Mediterranean Broccoli rabe Broccoli plus arugula or dandelion greens   Cannellini beans Great Northern beans, navy beans, red kidney beans   Fava beans Lima beans or butter beans   Fennel Celery plus some fennel or anise seeds   Parmesan cheese Any hard, aged grating cheese such as Asiago, Romano or aged Monterey Jack   Pine nuts Walnuts or a mixture of walnuts and almonds

MAKE IT ALCOHOL-FREE Ingredient Substitute Red wine Pomegranate juice or 1/2 cup water with 2 tsp. balsamic vinegar White wine Vegetable stock, apple juice, carrot juice Wine or beer Non-alcoholic wine or beer