Published: 11/06/2011 - Updated: 11/08/2018
Author: K. Laura Garcés G
Do you cannot drink cow's milk? Are you allergic to gluten? Cannot have chocolate or coffee? Do not like cooking with refined sugar? Here we share a list of most popular foods in cooking and their substitutes. We have also chose a few products that have no nutritional value and how you can exchange for food with higher nutritional quality.
- How to Replace some foods
- How to replace the coffee?
- How to replace the egg?
- How to replace cow's milk?
- How to replace the flour with gluten (wheat, barley, etc.)?
- Simple gluten-free flour
- Flour mix for making bread without gluten
- Flour mixture for making bread without gluten
- Mixture without gluten to make bread
- Mix flour for making bread without gluten
- Mix flour to make bread without gluten
- Mix to make cookies without gluten
- Mixture to prepare dough for gluten-free muffins
How to Replace some foods
- Refined flour for Whole flour
- Cheese for vegetable cheese (tofu)
- Cornstarch and artificial thickeners for kuzu (kudzu)
- Refined sugar and artificial sweeteners for honey, natural maple syrup or cereal molasses
- Gelatin for Agar-agar
- White rice for brown rice
- Industrial margarine for natural butter
- Butter for vegetable margarine
- Sweetened jams for homemade jams
- Industrial yogurt for kefir (Bulgarian)
- Refined grains for whole grains
- Hydrogenated oils and fats for oils of first cold extraction
- Chocolate for cocoa and carob
- Wheat flour for 1 / 2 cup of soy flour + 1 / 2 cup of potato starch
- Sweetened soft drinks for natural water or fresh vegetable juice
- Junk sweets for nuts, oilseeds, cereal bars, chopped fruit
How to replace the coffee?
With chicory: through a process of drying of the root, roasting and grinding, this is a major coffee substitute, ideal for people who can not consume caffeine. It also has digestive and nutritional properties.
How to replace the egg?
Depends on the dish you want to prepare:
If you want to replace the egg to make the shape of meatballs, croquettes or patties: use rolled oats soaked in water and add to your mix. Also, you can replace the egg with a mixture of 1 tablespoon of soy flour dissolved in three tablespoons of water. You can also use moistened bread crumbs, mashed potatoes or breadcrumbs.
If you want to replace the egg in mayonnaise sauce: use soy milk instead of eggs, you have to measure soy milk according to the amounts you use for cooking. You can also use one or two tablespoons of tofu.
If you want to replace the egg into an omelet: make a mixture of chickpea flour and water (60% flour and 40% water) and stir until it thickens, add the ingredient you want.
If you want to soak meat or something in eggs: make a mixture of flour and water and bread crumbs. Mix until thick.
If you want to make bread: use a heaping tablespoon of soy flour or cornstarch (cornflour) plus 2 tablespoons of water to replace the egg in a baked product. You can also use powdered egg substitutes sold in health food stores, or you can use tofu instead.
If you want to replace the egg in sweet biscuits: use half a banana well mashed. The flavor may change a little bit.
For egg-free bakery you can use: tomato paste, mashed potato, moistened bread crumbs or rolled oats.
In general, you can replace the egg with cornstarch, soy milk or water. In sweet cakes, mix all ingredients with water, a splash of milk or water, or vanilla.
How to replace cow's milk?
Cow's milk can cause digestive problems and also has many harmful high fats, causing many toxins, gases and intestinal mucus. You can replace dairy milks with soy milk, sesame milk, almond milk, oats milks, etc.
These milks can be used for sauces, desserts, cakes, etc.
How to replace the flour with gluten (wheat, barley, etc.)?
For meals prepared especially for people allergic to gluten, here are some recipes for you to develop the gluten-free meals at home:
Simple gluten-free flour
Ingredients: 1 cup of brown rice flour replaces 1 cup flour.
Flour mix for making bread without gluten
Ingredients: 1 cup of rice flour + 1/2-3/4 cup of potato starch + 1 / 4 cup of tapioca starch, this mix yields 2 cups and substitute 2 cups flour.
Flour mixture for making bread without gluten
3 cups of bean flour + 2 cups of potato starch + 2 cups of cornmeal + 1 cup of tapioca flour, this mixture yields 8 cups and replaced to 8 cups flour.
Mixture without gluten to make bread
2 cups of rice flour + 2 / 3 cup of potato starch + 1 / 3 cup of tapioca starch, this mix yields 3 cups and substitute 3 cups flour.
Mix flour for making bread without gluten
2 / 3 cup of bean flour + 1 / 3 cup of sorghum flour + 1 cup of cornstarch + 1 cup of tapioca starch, this mix yields 3 cups and substitute 3 cups flour.
Mix flour to make bread without gluten
1 cup of rice flour + 1 cup of cornstarch + 1 cup of tapioca starch or flour + 1 tablespoon of potato flour, this mix yields 3 cups and substitute 3 cups flour.
1 / 4 cup of chickpea flour + 1 and 3 / 4 cups of sorghum flour + 1 / 4 cup of sweet rice flour, this mix yields 2 cups equals 2 cups of flour. You can add chocolate, cocoa.
Mixture to prepare dough for gluten-free muffins
1 cup of brown rice flour + 1 / 2 cup of potato starch + 1 / 2 cup of sweet rice flour + 1 tablespoon of gelatin flavor, this mix yields 2 cups equal 2 cups flour.
- Ojetti, V., Nucera, G., Migneco, A., Gabrielli, M., Lauritano, C., Danese, S., … Gasbarrini, A. (2005). High prevalence of celiac disease in patients with lactose intolerance. Digestion, 71(2), 106–110.
- Pelkowski, T. D., & Viera, A. J. (2014). Celiac disease: diagnosis and management. American Family Physician, 89(2), 99–105.
- Biesiekierski, J. R. (2017). What is gluten? Journal of Gastroenterology and Hepatology, 32 Suppl 1, 78–81.
- Green, P. H. R., Lebwohl, B., & Greywoode, R. (2015). Celiac disease. The Journal of Allergy and Clinical Immunology, 135(5), 1099–106; quiz 1107.
- Kelly, C. P., Bai, J. C., Liu, E., & Leffler, D. A. (2015). Advances in diagnosis and management of celiac disease. Gastroenterology, 148(6), 1175–1186.
- Shannahan, S., & Leffler, D. A. (2017). Diagnosis and Updates in Celiac Disease. Gastrointestinal Endoscopy Clinics of North America, 27(1), 79–92.
- Weiss, B., & Pinhas-Hamiel, O. (2017). Celiac Disease and Diabetes: When to Test and Treat. Journal of Pediatric Gastroenterology and Nutrition, 64(2), 175–179.
About the author