Log in

When baking or cooking for people who have food allergies, it is imperative to know how to substitute ingredients.

Here are some ways you can safely make these substitutions in your own kitchen!

How To Substitute For Wheat Flour:

To make a standard recipe free of white flour, substitute one of the follow:

1- 3/8 cups barley flour for 1 cup white flour
1 cup corn flour for 1 cup white flour
7/8 cup corn meal for each cup white flour
3/8 cup potato flour for 1 cup of white flour
7/8 cup rice flour for each cup of white flour
1 cup rye meal for 1 cup white flour
1-1/2 cups ground rolled oats or 1 cup oat flour for 1 cup white flour
1 cup whole wheat flour for 1 cup white flour.

1 cup of wheat flour equals…
7/8 cup amaranth
7/8 cup garbanzo bean
7/8 cup chickpea (garbanzo)
3/4 cup corn flour
1 cup cornmeal
3/4 cup millet flour
3/4 cup oat flour
5/8 cup potato flour
3/4 cup potato starch
7/8 cup rice flour
3/4 cup soy flour

Important – Always use a double portion of baking powder with dark flour. Recipes when converting a white flour recipe to a dark flour. Average use is 2.5 tsp. baking powder to each cut of flour.

Substitution of various flour for white flour recipes gives new and exciting flavors. Corn flour thickens sauces better than cornstarch and may be used in the same proportions as white flour. It also combines well with other flours in making muffins.

Liquid Aminos – healthy alternative to soy sauce – (contains soy, but gluten free)

How To Substitute For Egg:

Ener’G’ – egg replacer – this keeps the cake together.  1 Tbsp of the egg replacer + 1/4 cup of warm water = 2 eggs.  It’s made out of potato starch and tapioca flour.

Apple sauce can also be used instead of eggs when baking.

Milled Flax Seed http://www.hodgsonmillstore.com/en/Milled-Flax-Seed/71518-01015-001_Group-2.aspx  1 Tbsp of milled flax seed + 3Tbspns water = 1 egg.
Flax seed


How To Substitute For Dairy:

Fleischmann’s unsalted margarine.  It’s the one with the “GREEN” label.  The red label has dairy in it.  http://www.fleischmanns.com/index.jsp.

Soy milk equal to the ingredients listed on the recipe.  Here is a common product that we use http://silk.com/products?category=131

Almond milk http://almondbreeze.com/?navid=328

Coconut milk http://silk.com/products?category=132

Pillsbury Creamy Supreme classic white frosting – used for cake decorating.  http://www.pillsburybaking.com/products/details/724.

Toffuti cuties http://www.tofutti.com/frozen-desserts/cuties/ instead of ice cream sandwiches for dessert.

How To Substitute For Soy:

Rice milk http://www.tastethedream.com/products/product/1467/202.php

Almond milk

Coconut milk