Food substitutions

You can refer to the series of articles on meal planning to help you with all of this right here.

There may still be situations where planning hasn’t been done, but you don’t want to put cooking aside. However, you realize that unfortunately, you’re missing 1 or 2 ingredient(s). The goal is to keep the cooking simple and easy, and this little guide will help you substitute the ingredients you might be missing to complete your next recipe.

Seasonings

• 1 tablespoon of fresh herbs = 2 teaspoons of dried herbs = 1 teaspoon of ground spices

Fats

• 1 cup of butter = 7/8 cup of oil = 1/2 cup of butter/oil and 1/2 cup of unsweetened applesauce

Starchy foods

• 1/4 cup of breadcrumbs = 1/4 cup of cracker/crouton crumbs = 2/3 cup of rolled oats that can also be ground into flour

Pastry

• 1 teaspoon of baking soda = 1 tablespoon of baking powder

Dairy products

• 1 cup of cream = 1 cup of soy cream = 3/4 cup of plain yogurt = 1 cup of coconut milk = 1 cup of béchamel sauce (2 tablespoons of flour + 2 tablespoons of butter + 1 cup of milk).
• 1 cup of sour cream = 1 cup of plain yogurt + citrus juice (lemon juice, lime juice, etc.) + spices of your choice (garlic powder, parsley, cilantro, etc.).
• 1 cup of milk = 1 cup of soy milk = 1 cup of pea milk = 1 cup of another plant-based milk (other plant-based milks, except soy and pea milk, may not be nutritionally equivalent to cow’s milk but can work well in terms of taste).

Proteins

• 1 egg = 1 tablespoon of chia seeds or flax seeds rehydrated in 3 tablespoons of water for about 15 minutes = 1/2 mashed banana = 1/4 cup of applesauce.
• 1 egg white = 2 tablespoons of aquafaba, the liquid found in a can of chickpeas.
• 454g of ground meat = 1 2/3 cups of dry Textured Vegetable Protein (TVP), then rehydrated in 1 2/3 cups of broth of your choice = 454g of plant-based ground meat = 454g of finely crumbled and cooked tofu in beef bouillon concentrate = 4 cups of lentils.
• 454g of chicken = 454g of roughly crumbled and cooked tofu in chicken bouillon concentrate = 4 cups of chickpeas.

Sauces

• 1 cup of mayonnaise = 1 cup of light mayonnaise = 1 cup of plain Greek yogurt + 1-2 tablespoons of garlic sauce.
• 1 cup of dip = 1 cup of Greek yogurt + 1 packet of salad and dip seasoning mix (28g).
• Salad dressings can be diluted to taste with citrus juice or simply water to have more while reducing the fat content.

Sugar

• 1 cup of sugar = 1 cup of date puree = 3/4 cup of honey = 1 cup of maple syrup while reducing another liquid in the recipe by 1/4 cup.

You can also visit these websites for more comprehensive guides:

• Passion recettes
• Recettes.qc.ca

Some items can also be frozen to have them on hand when needed. Here’s a small list:

• Starchy Foods: Bagels, homemade granola bars, cookies, pancakes, waffles, muffins, bread, naan bread, pasta, tortillas, etc.
• Fruits and Vegetables: Fruit chunks (perfect for smoothies or baking recipes), cooked spinach, peas, or any other cooked vegetables in chunks/purees (great for adding to pasta recipes, soups, or as side dishes).
• Proteins: Seafood, hummus (can be frozen in individual containers for easy lunch prep), fish, plant-based ground meat, tofu, meats, poultry, etc.
• Meals: Homemade pizza, chicken/chickpea curry, pasta dishes, sauces, soups, quiches, etc.
• Others: Buttermilk pre-frozen in ice cube trays for easy portioning, butter, broth, herbs wrapped in a damp paper towel and placed in an airtight container, whole ginger, tomato paste pre-frozen in ice cube trays for easy portioning, etc.

By using the ingredients we already have, we simplify our lives while reducing waste! Enjoy cooking, keeping it simple!

Par : Joanie Séguin, Dt. P.
Nutristionniste, Clinique de médecine sportive AXiO

@

courriel facebook linkedin twitter