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Plant Galley
Ingredient Substitutions



Bread, white  =  Whole-grain bread

Breadcrumbs, dry  =  Rolled oats or 1 slice bread per 1/4 cup dry
          crumbs

Breadcrumbs, soft  =  1 slice bread per 1/2 cup soft crumbs

Butter, margarine, shortening or oil to prevent sticking  =  Water
          or fat free low sodium vegetable broth

Cracker crumbs  =  Dry whole grain bread crumbs or ground
          rolled oats

Cream of Tartar (1/2 tsp.)  =  1/2 tsp. white vinegar or lemon juice

Egg (1)  =  Flaxseed Meal Egg Replacer: 1 Tbsp. Flaxseed Meal or
          Golden Flaxseed Meal plus 3 Tbsp. water -- Combine
          and allow to sit for about 5 minutes.

Fats for baking  =  Applesauce or fruit puree

Fruits to Replace Sugar in Recipes

    Dates:

    Date puree can substitute 1 cup of sugar in any
    recipe. Puree 1 cup pitted dates with 1/2-1 cup hot
    water until a thick paste is made.

    Bananas:

    Bananas can be substituted for 1 cup sugar in recipes.
    Combine 1 cup mashed, overripe bananas with just a few
    tablespoons water; puree until smooth, adding water as
    needed to get a smooth consistency.

Garlic clove  =  1/8 tsp. garlic powder or 1/2 tsp. granulated
          garlic

Ginger Root, freshly grated (1 Tbsp.)  =  1 1/2 tsp. ground dried
          ginger plus 1/2 tsp. fresh lemon juice

Green onion, chopped  =  Chopped onion or chopped leek or chopped
          shallots

Herbs, fresh (1 Tbsp. chopped)  =  1 tsp. (chopped or whole leaf)
          dried herbs or 1/2 tsp. ground dried herbs

Hot pepper sauce (1 tsp.)  =  3/4 tsp. cayenne pepper plus 1 tsp.
          vinegar

Lemon grass (2 fresh stalks)  =  1 Tbsp. lemon zest

Lemon juice (1 tsp.)  =  1/2 tsp. vinegar or 1 tsp. lime juice

Lemon zest (1 tsp.)  =  2 Tbsp. lemon juice

Lettuce, iceberg  =  Arugula, chicory, collard greens, dandelion
          greens, kale, mustard greens, spinach or watercress

Lime juice (1 tsp.)  =  1 tsp. vinegar or 1 tsp. lemon juice

Lime zest (1 tsp.)  =  1 tsp. lemon zest

Mace (1 tsp.)  =  1 tsp. nutmeg

Meat  =  Legumes (beans, peas, lentils), portabella mushrooms

Meat as the main ingredient  =  Three times as many vegetables
          as the meat on pizzas or in casseroles, soups and stews

Mint, fresh (1/4 cup chopped)  =  1 Tbsp. dried mint leaves

Mustard, dry (1 tsp.)  =  1 Tbsp. prepared mustard or 1/2 tsp.
          mustard seeds

Nuts (1 cup)  =  1 cup rolled oats, browned (in baked products)

Oil-based marinades  =  Balsamic vinegar or fruit juice or fat-free
          low sodium vegetable broth

Onion (1 small)  =  1/4 cup chopped, fresh onion or 1 to 2 Tbsp.
          instant minced onion or 1 tsp. onion powder

Orange juice (1 Tbsp.)  =  1 Tbsp. other citrus juice

Orange zest (1 Tbsp.)  =  1 tsp. lemon juice

Parsley (1 Tbsp. chopped fresh)  =  1 tsp. dried parsley

Pasta, enriched (white)  =  Whole-wheat pasta

Pimento (2 Tbsp. chopped)  =  3 Tbsp. fresh red bell pepper, chopped

Red wine  =  1/2 cup water with 2 tsp. balsamic vinegar

Rice, white  =  Brown rice, wild rice, bulgur or pearl barley

Saffron (1/4 tsp.)  =  1/4 tsp. turmeric

Salad dressing  =  Fat-free dressing recipes or flavored vinegars

Seasoning salt, such as garlic salt, celery salt or onion
          salt  =  herb-only seasonings, such as garlic powder,
          celery seed or onion flakes, or use finely chopped
          herbs or garlic, celery or onions

Syrup  =  Pureed fruit, such as applesauce

Table salt  =  herbs, spices, citrus juices (lemon, lime, orange),
          salt-free seasoning mixes or herb blends

Tomato juice (1 cup)  =  1/2 cup tomato sauce plus 1/2 cup water

Tomato puree (1 cup)  =  1/2 cup tomato paste plus 1/2 cup water

Tomato sauce (2 cups)  =  3/4 cup tomato paste plus 1 cup water

Vinegar (1 tsp.)  =  1 tsp. lemon or lime juice

White sauce  =  Pureed white beans

White wine  =  Unsweetened apple juice


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Updated 13-MAY-2016 11:28:54