Cooking substitutes, foods to substitute in recipes due availability or dietary needs.

Low Fat substitutes:

Lard – Olive oil, Canola oil, sunflower oil

Salad Dressings – Oil and vinegar, lemon juice

Full fat cheese – low fat cheese; ricotta, cream cheese, Jarlsberg, cottage cheese

Full- fat ice cream – frozen yoghurt, sorbet

1 egg – two egg whites

Low Carbohydrates substitutes:

Balsamic Vinegar – Red wine vinegar

Brandy – Brandy essence and water

Fruit juice (when cooking) – brewed spicy herb tea

Everyday Food substitutes:

Allspice - cinnamon and ground cloves

Arrowroot - same amount of corn flour or double of plain flour

Baking powder- baking soda and cream of tartar

Buttermilk- 1 cup milk and 1 tablespoon lemon juice

Capers – chopped olives

Cheese – If wanting to substitute the dairy content you can try soy cheese or goats cheeses.

Chilli sauce - tomato sauce, brown Sugar, vinegar, cinnamon, ground cloves and allspice (all mixed together)

Coconut Milk - milk (with a dash of coconut essence if you have it)

Corn syrup - For 1 cup mix 1 cup of sugar with 1/4 cup of water

Cream cheese - Part skim milk ricotta cheese or low fat cottage cheese beaten until smooth

Cream of tartar - lemon juice or vinegar

Croutons- Squares of crust less white Bread fried

Curry powder – Turmeric, cardamom, ginger power, and cumin

Egg – one egg can be substituted by any of these depending on the use: 2 tbsp cornflour, 2 tbsp arrowroot flour; 2 tbsp potato starch; 1 tbsp soy powder + 2 tbsp water; 1 tbsp soy milk powder + 1 tbsp cornstarch + 2 tbsp water; 1 banana (in cakes.)

Jam – There are a number of no or low sugar jam substitutes available such as compotes, sauces such as cranberry can be used in place of jams.

Mayonnaise - yoghurt and salad dressing, salad dressing, sour cream, yoghurt, cottage cheese pureed in a blender

Milk – Rice milk and soy milk are good non-dairy substitutes for cows milk

Oregano - marjoram

Plain Yoghurt - buttermilk, cottage cheese blended until smooth, sour cream

Rum - rum extract and water

Sesame Seeds - finely chopped blanched almonds

Sour cream - non-fat dry milk powder, warm water, and vinegar (mixture will thicken in refrigerator in a few hours), plain yoghurt, milk and lemon juice and butter or margarine, cottage cheese and lemon juice, pureed in blender

Tomato sauce - tomato paste and water

Tomato soup - tomato sauce and water

Vanilla Extract - Grated lemon rind, orange rind, cinnamon or nutmeg combined with a small amount of water to make up the amount of vanilla needed.

Wine- water, lemon juice and sugar mixed