Plant Based Substitutes For Dairy Ingredients

How to Make Plant Based Baking Substitutes
That Are… Dairy Free, Gluten-Free, Soy and
Chemical Free.

1 – A perfect substitute for dairy milk powder
is almond flour. It’s the protein in powdered milk that is being
introduced  into the flour mix, and almond meal adds that.
If you can’t eat almonds, a perfect substitute for dairy
milk powder is coconut milk powder, sold in a packet by
Native Forest on Amazon.
You can alternatively use ground flax or chia seeds.

2 – A perfect substitute for dairy Butter or
Cream is Coconut oil or Coconut Cream.

Coconut oil will firm up like butter quickly in

the fridge or be liquid on the counter at about 75-F.

If Coconut cream not available in your supermarket it
is easy to order on Amazon or find at Thai or Oriental
supermarkets.
Watch the labels. Some brands have chemical stabilizers.
That is why I prefer Native Forest brand or Nature’s
Greatest Foods. 
They have no additives. I ruined a recipe once because
the coconut cream contained a gum. Many contain
dangerous sulfites as well.

If you buy a can that is poorly homogenized watery and
separated. Refrigerate the liquid for an hour or two. Then
whirl it in your food processor for 10 to 15 seconds and
refrigerate. You may need to whirl it again if not
homogenized to your liking.

3 – How to Bake With Easy Egg Substitutes
Both flax and chia seeds can be used as egg substitutes
in cooking and baking. and as a replacement for xanthan
or guar gum or psyllium husk. when mixed with 2 or 3 tbs.
hot water to 1 tbs. ground seeds and let to gel ten minutes.
That will also replace one large egg in a recipe.

Flaxseed eggs or Chia seed eggs

Both flax seeds and chia seeds are healthy and considered

superfoods. Ground flax and chia are filled with fiber, protein and

omega 3 fatty acids.

They are gluten-free, grain-free and an excellent source of
vitamins and minerals. They both seem to play a positive
role in cancer, heart disease, diabetes, blood pressure and
healthy digestive tracts. Chia seeds do not have to be ground
like flaxseed.

Whole flax seeds cannot be broken down by the body while
chia seeds can be digested whole by the body. A recent study
urges people to eat raw chia seeds with caution if they have
problems with swallowing, as dry chia seeds can expand in
the esophagus.

4 – How to Swap Wheat Flours see Gluten Free Oat Flour

5 – Cornstarch Substitutes: 1 to 1 Arrowroot  Flour/Powder
or tapioca.

6 – Substitute for Cream of Tartar
When cream of tartar is used to add volume and stabilize
and whiten whipped egg whites, as with an angel food cake,
replace every 1/8 teaspoon of cream of tartar (the amount
needed per egg) with 1/2 teaspoon lemon juice or white vinegar.

If your recipe contains both baking soda and cream of
tartar, you can easily substitute them with baking powder
instead.

Baking Powder Substitute

If you discover you’re out of baking powder,

Cooking Light recommends substituting one teaspoon of
lemon juice or vinegar for every half-teaspoon of cream of
tartar.

So to make 1 teaspoon of baking powder use
1 teaspoon of lemon juice plus a ¼ teaspoon baking
soda.

The biggest issue with using white vinegar or lemon in place
of cream of tartar is that the liquid will affect the taste,

But otherwise, it’s a good hack in a pinch. (Just be sure to
add baking powder to your shopping list.)

Tapioca Substitute

2 tablespoons of instant tapioca starch/flour = 1 tablespoon cornstarch
or corn flour, potato starch or rice starch or flour,or Arrowroot

(Hover to substitute tapioca flour)  

Spelt Flour

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Now Stay tuned for these Substitutes…

How to swap Coconut Oil for Butter
How to swap Bananas or Applesauce for Oil
How to make non dairy sweetened condensed milk
How to swap Coconut Sugar for White or Brown Sugar

A ¼ cup serving (or about 28 g.)
of coconut flour has roughly:
120 calories
4 grams of fat
4 grams protein
10 grams of fiber
16 grams carbohydrates
2 grams of sugar

Healthy Oil Substitutes in baking

For 1 cup vegetable oil, substitute 1/2 cup applesauce or fruit puree.

As a general rule, use half applesauce and half fat. For example, if a
recipe calls for 1 cup oil, use 1/2 cup applesauce and 1/2 cup oil.

For baking, start by replacing half the amount of oil with mashed
bananas and adjust as needed.

More ingredient substitutions

In baking, replace half the amount of oil for mashed bananas or
pureed baby food pears and adjust as needed.

Cup for cup, bananas have less calories than oil and almost no fat or
saturated fat. However, they do add carbs and natural sugars.
Replacing half the oil with bananas will decrease the added calories,
fat, and saturated fat by nearly half.

Cup for cup, baby food pears have about 95 percent less calories
than oil and almost no fat or saturated fat. However, pears add carbs,
natural sugars, and fiber. One cup of pears has 28 grams carbs, 18
grams sugar, and 9 grams fiber, while oil has no carbs, sugar, or fiber.
Replacing half the oil with pears will decrease the added calories, fat,
and saturated fat by nearly half.

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More Healthy Ingredient Substitutions

Sometimes it can be hard but there is almost always a way to swap
out some ingredients to still enjoy your all-time favorites. Here are EASY
healthy ingredient swaps to help you stay on track!

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                        Cream of Tartar Substitutes

For beating egg whites – Use an equal amount of white vinegar or lemon juice,
or omit the cream of tartar from the recipe entirely

As a leavening agent – Replace the baking soda and the cream of tartar called
for in the recipe with baking powder.

Use one teaspoon of baking powder to replace
1/3 tsp of baking soda and 2/3 tsp of cream of tartar.

Since baking powder is really just a mix of cream of tartar and baking soda,
this substitution won’t change your recipe at all.

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How to swap Dairy Whipped Cream for
Non-dairy Coconut Cream

Chill your coconut cream in the refrigerator overnight, being sure not to
shake or tip the can to encourage separation of the cream and liquid.
(See *Notes)

The next day, chill a large mixing bowl 10 minutes before whipping.
Remove the coconut cream or milk from the fridge without tipping or shaking
and remove the lid. Scrape out the top, thickened cream and leave the liquid
behind (reserve for use in smoothies).

Place hardened cream in your chilled mixing bowl.
Beat for 30 seconds with a mixer until creamy. Then add vanilla (optional) and
powdered sugar and mix until creamy and smooth – about 1 minute. Taste and
adjust sweetness as needed.
Use immediately or refrigerate – it will harden and set in the fridge the longer it’s
chilled. Will keep for up to 1 week!

Coconut whipped cream is perfect for topping desserts like pie, hot cocoa and
ice cream. It’s also ideal for french toast, pie fillings, mousse, and even no-churn
ice cream!

*Notes
Coconut cream (not coconut milk) It isn’t readily available
in my local supermarkets. I buy Native Forest at Amazon. 

Using coconut cream yields more coconut whipped cream than using full fat coconut
milk, because it contains more cream and less liquid. Look For 75% to 95%% coconut
and 20% or more fat.
*Depending on the brand / particular can you’re using, it may be firm enough to whip
without chilling, but this is hard to detect, which is why I like buying a few cans of one
brand and getting a feel for the consistency/texture.
Thai Kitchen full fat coconut milk, on the other hand, does need to be refrigerated
because the cream is quite soft at room temperature. Find a brand with consistent
firmness! My go to more recently, Native Forest Full Fat Coconut Milk. Look at the
percent of fat vs. water on the ingredients. 

Note: if your coconut milk didn’t harden, you can try to salvage it with a bit of tapioca
flour – 1 to 4 Tbsp – during the whipping process. That has worked for me several times.

*This is not my original recipe or concept, rather one I’ve adapted from many other bloggers.

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How to swap Coconut Sugar for White or Brown Sugar. It has a much lower glycemic index
than regular sugar AND tons of healthy nutrients. Coconut sugar is so simple to sub for sugar
because the consistency is the same (unlike with honey or maple syrup sometimes) and it’s an
easy 1:1 ratio to switch out. But just be aware, coconut sugar has a flavor more similar to brown
sugar with a somewhat caramel taste, so keep that in mind. Your end product may taste a bit
Different but it’s easy to get used to. I love using it in Chocolate or Peanut Butter Cookies!

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How to swap Bananas or Applesauce for Oil – To really cut down on the fat and
calories in baked goods you can substitute the oils or fats with mashed ripe bananas
or unsweetened apple sauce. Both help your baked treats stay moist and dense but
can save hundreds of calories! substituting 1 cup of mashed banana or applesauce
for 1 cup of oil. It adds some sweetness too!

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Use Greek yogurt to lower the fat content and add a TON of protein!
Use Greek yogurt in place of mayo in things like tuna, egg, and salad dressings, or
use it in place of sour cream.
I also add Greek yogurt to my baking recipes to really cut down on the fat like in the
BEST Low-Fat Cheesecake!

For mayo, sour cream, and cream cheese the ratio to sub Greek yogurt for it would
be a 1:1 ratio. to replace any oils in your baking with Greek yogurt you would use 3/4
cup Greek yogurt per 1 cup oil.

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Swap  Butter for Coconut Oil – I almost always sub coconut oil for butter
because of the added nutritional benefits. Coconut oil can aid in weight loss because
it is composed of medium chain fatty acids, which are easier to digest and convert to
energy than butter. Coconut oil can also regulate blood sugar and strengthen your
immune system. It’s another easy switch with a 1:1 ratio. Just make sure that when
a recipes calls for solid coconut oil to allow it to cool in the fridge a bit.

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Swap Ground Beef for Ground Turkey a simple swap that you don’t even have
to think about. It’s an easy way to save up to 11 grams of fat and 100 calories per serving!

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Swap Pasta for Zucchini or Spaghetti Squash   – This is one of my newest
favorite ways to enjoy a low carb meal! I was lucky enough to get a spiralizer for Christmas
(yes, I ask for cooking gadgets as gifts!) and LOVE zucchini pasta. I will have to post a
recipe for you soon…but it’s simple enough to make the switch and the best part is there’s
no need to worry about going overboard with how much veggie pasta you have. You can
have all you want! 

How to swap Salt for Spices – I’ve talk about this before, but spices add tons of flavor to
your cooking without adding any sodium. Spices are really great to add variety to your dishes
and even help you burn more fat!

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Best Substitutes for Coconut Milk or Coconut Cream

Most commonly used in South and Southeast Asian cuisines, coconut milk is the base
of several Thai food recipes. It is extracted from the center of ripe coconuts; you will
recognize it as the creamy white milk that oozes out when you crack open the coconut.

If you do not have coconut milk readily available or you have a coconut allergy, then
you need a substitute for coconut milk. There are many things you can use to replace
the milk; however, you will lose the delicate flavor of the coconut.

As you continue to learn about the best substitutes, understand that nothing will
match the consistency and flavor exactly; there will be a bit of a change in the end result.

Substitutes for coconut cream

Replacing coconut cream is not an easy task as it seems, as many Paleo and other diet
recipes use coconut milk to add a creamy texture. However, there are still a few healthy
alternatives you can use when you want to make those curries, sauces, and desserts.

1. Spiced Milk
This is the most popular substitute for coconut milk because it provides the creaminess.
You make spiced milk by heating your favorite type of milk in a sauce pan and adding
nutmeg, cloves, cinnamon, curry, or peppers to your desired taste. Make sure the heating
is enough to help the milk absorb the spices and get a thickness that you desire.

2. Soy Milk
Soy milk is another common substitute because you can purchase it almost everywhere.
It is available in cold or room temperature, in a liquid or a powdered form. One of the
perks is that it has fewer calories than coconut milk.

Soy milk is rich in protein and has a neutral flavor, making it a great alternative for people
who do not like dairy. Made from soybeans, the milk is very nutrient dense. The riboflavin,
vitamin D and calcium it contains can meet 30% of your daily needs. While the vitamin
B 12 in just one cup can meet 50% of your daily need.

3. Yogurt
You can purchase soy, almond, or cow milk yogurt. It has a creamy consistency that
keeps the state of your sauce similar to that of coconut cream. If you prefer a thicker
consistency, Greek yogurt is a great choice. Try a variety of flavors to decide which
you like best. The benefits of using yogurt to substitute for coconut cream is that it
has very few calories but is rich in vitamins, minerals and proteins.

4. Nut Milks
There are a variety of nut milks, the most common being almond. The nutty flavor
of the milk is similar to the nutty flavor of coconut milk. Make sure you use the ones
with less added sugars. Adding a bit of gelatin or cornstarch will make it thicker.

5. Silken Tofu
Those who are watching their diets find tofu a great substitute. Simply puree it
into a creamy mixture before adding to your favorite recipe instead of coconut cream.

6. Fat + Liquid­
Coconut cream adds fat and liquid to any dish, which is why it is commonly used in baking.
You can combine an oil and a liquid to your favorite recipe as an alternative. An example
would be replacing 1 cup of coconut cream with ¼ cup oil and ¾ cups of water.

7. Other Alternatives

If you just cannot tolerate any coconut-based products, either because you have coconut
allergy or you just don’t like the taste of it, there is always an alternative to go for.

Here are some other options to substitute Heavy cream
with coconut cream

1 cup coconut cream can be swapped with 1 cup of heavy cream.
You’ll get the textures and a wonderful flavor. 

Low-fat cream cheese: Use ½ cup of low-fat cream cheese mixed with ½ cup of skim milk.

Replace Evaporated milk: Replace 1 cup of evaporated milk with 1 cup coconut cream

Substitutes for Coconut Flour
Whatever you use as your substitute, you need to remember that the ratio is important.
Do not substitute 1:1, as other flours just cannot suck up that much water as coconut
flour could. You need to make sure the replacement portion will keep the recipe intact.

The simplest way to replace coconut flour is to search for recipes which contain
your favorite flour substitute rather than trying to replace the coconut flour in your recipe.

Some of the most common substitutes for coconut flour in baking and breading
are almond, hazelnut, and other nut flours. Tapioca starch and arrowroot powder
are great alternates which keep your sauces thick.

Substitute for Coconut Flakes
Adding a bit of chewy sweetness in your cookies and sweet treats is one of the most
significant ways of using coconut flakes. If you want to make a change:

Try using other sweet items such as raisins, dried cranberries, and other dried fruits
to provide that sweet chewiness that you love. If it’s because you want to add a
crunch to your salad, try seeds or other nuts.

Fruits, berries, and nuts are great alternatives to the chewy or crunchy sweetness
of coconut flakes. You can even grind them and add them to a crust or use a
coconut flour substitute from above.

Regular Flour vs. Coconut Flour
from https://draxe.com/coconut-flour-nutrition/
coconut whipped-cream

Nutrition Information
Serving size: 2 Tbsp Calories: 63 Fat: 4.7g Saturated fat: 4.2g
Carbohydrates: 5.6g Sugar: 5.1g Sodium: 3mg Protein: .5g

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Coconut Sap/Coconut Sugar
Many people falsely use coconut sugar because they think it is healthier. Coconut sugar
is made from the sap of the coconut tree; however, it is still sugar. This may seem like
bad news, but it’s not. Since it is still sugar, there are many things you can use to substitute
for coconut sugar in your favorite recipes.

For lower glycemic sweetener Try using honey, molasses, maple syrup, date syrup,
or  agave. As you are making these substitutions, remember that it may not be an even
exchange.
Taste as you go to make sure the food has the right sweetness.

What’s your favorite healthy swap? I’d love to hear more ideas!