 |
 |
|
|
|
|
Keep in mind when you are substituting, adapting, and altering recipes is that all changes are experiments. What results may be a culinary masterpiece or an inedible disaster. Therein lies the fun in adapting or altering recipes not to mention satisfying creative impulses. You become a culinary pioneer or mock food scientist in your quest to develop something new.
Remaking Recipes
The healthy eating trend has people scrambling to remake their favorite recipes into more healthy and still delicious versions and/or to satisfy their own personal tastes in food. It is easy to do it yourself and is only a matter of knowing what can be changed.
Food scientists discovered most people don't notice a significant difference or accept the difference resulting from certain kinds of changes.
Flours
All-Purpose flour and plain flour are basically equal.
Cake flour is not common but when a recipe calls for it, it can be replaced by removing three tablespoons per cup and replacing it with corn starch or potato flour.
Self-raising flour is all-purpose flour plus 1½ teaspoon baking powder and ½ teaspoon of salt per cup of flour.
Whole wheat flour and wholemeal flour are basically equal.
Leavening agents
Baking soda is sodium bicarbonate. It does not work without an acidic ingredient added to it.
Baking powder contains both baking soda and a powdered acid so an added acidic ingredient is not needed.
Dairy Products
Evaporated milk and sweetened condensed milk are not the same, so don't be tempted to substitute one for the other after accidentally picking up the wrong can at the grocery store.
Sweetened condensed milk is mixed with a sweetener. If you find your self in a pinch this mix will do: 1 cup plus 2 tablespoons powered milk, ¾ cup granulated sugar and ½ cup warm water.
Buttermilk also known as cultured milk and can be replaced by sour milk. Take one tablespoon vinegar or lemon juice, place in a measuring cup and fill with enough milk to make one cup. Do not stir, let stand for five minutes before using.
Minimum milk fat content by weight for creams:
Clotted Cream 55% Double Cream 48% Heavy Cream 36% Whipping Cream 30-35% Whipped Cream 18-35% Single Cream 18% Light Cream 18% Half Cream 12% For healthier foods, use lower fat milk products, you reduce fat, calories, and cholesterol.
Use reduced fat sour cream, low fat or nonfat yogurt, or cottage cheese instead of regular sour cream in sauces and dips. Skim milk can replace whole milk in most recipes. Evaporated milk can substitute for whipping cream, and evaporated skim milk can replace regular evaporated milk in some recipes.
- Instead of sour cream try light or mock sour cream (recipe follows)
Mock Sour Cream
- 1 cup low-fat cottage cheese*
- 2 tablespoons skim milk
- 1 tablespoon lemon juice
Combine all ingredients using blender or food processor. Yield: about 1 cup
*Has 14 calories and 0 fat grams per tablespoon as opposed to 26 calories and 2.5 fat grams in a tablespoon of regular sour cream.
- Instead of 2 whole eggs try 1 whole egg plus 4 egg whites
- Instead of 2 egg whites try homemade egg substitute (recipe follows)
Homemade Egg Substitute
Because this recipe contains raw eggs, do not use it in uncooked products such as eggnog and ice cream.
- 1/4 cup nonfat dry milk powder
- 6 egg whites
- 1 teaspoon vegetable oil
Combine all ingredients using a blender or electric mixer until smooth. Store in covered container in refrigerator for up to 2 days. Or freeze in 1/4 cup portions. Thaw overnight in the refrigerator.
Yield: 1 cup; 1/4 cup is equivalent to 1 egg
- Instead of whole milk try 2% or skim milk
- Instead of cream try evaporated or evaporated skim milk
- Instead of cream cheese try light cream cheese or Neufchatel
- Instead of whipped cream try homemade non-fat whipped topping (recipe follows)
No-Fat Whipped Topping
- 1 tablespoon unflavored gelatin
- 2 tablespoons boiling water
- 1/2 cup nonfat dry milk powder
- 1/3 cup ice water
- 2 tablespoons lemon juice
- 3 tablespoons sugar
- 1 teaspoon vanilla
Dissolve gelatin in boiling water. In a thoroughly chilled small bowl, beat milk and ice water. Beat in lemon juice. Add sugar and vanilla and beat to soft peaks. Add gelatin mixture and beat. Yield: about 1 1/2 cups. Calories: 12 per tablespoon
- Instead of cottage cheese try non-fat ricotta cheese
- Instead of mayonnaise try half light mayonnaise and half non-fat yogurt
- When using a regular (not light or microwave) brownie or cake mix you can substitute 1/2 cup plain nonfat yogurt for the 2 eggs and 1/2 cup oil.
Starches
Cornstarch and cornflour are the same product. If you don't have cornstarch you can use double the amount of flour but it must be boiled for a while or it will taste starchy.
Potato flour is not a flour it is a starch and another equivalent to cornstarch.
Arrowroot is also and equivalent of cornstarch but it works at a lower temperature.
Cornmeal and polenta can be equivalent but polenta can also be finished product similar to mush (cooked cornmeal that conglomerates to a moist loaf texture).For healthier foods, substitute whole grain and bran flours. Whole wheat flour can replace from one-fourth to one-half of all-purpose flour.
Example: If a recipe has 3 cups all-purpose flour, use 1½ cups whole wheat flour and 1½ cups all-purpose flour.Oat bran or oatmeal (ground to flour consistency in a food processor or blender) can replace up to one-fourth of all-purpose flour.
Example: If a recipe has 3 cups all-purpose flour, use 3/4 cup oat bran or ground oatmeal and 2-1/4 cups all-purpose flour.Bran cereal flour is made by grinding a ready-to-eat cereal such as Bran Buds or 100% Bran in a blender or food processor for 60 to 90 seconds. It can replace up to one-fourth of the all-purpose flour.
Example: If a recipe calls for 2 cups all-purpose flour, use 1/2 cup bran flour and 1-1/2 cups all-purpose flour.
Sugar and other sweeteners
Superfine sugar is very similar to caster/castor sugar.
Granulated sugar can be substituted for caster sugar but it is coarser than caster and does not alway give the desired results.
Corn syrup is not common outside the US and sugar (golden) syrup can be substituted. If you are in desperate need of corn syrup you can substitute 2 parts sugar to 1 part water and boil to a syrupy texture.
Black Treacle and molasses are similar but there is a subtle difference in taste.For healthier foods, reduce sugar by one-third.
Example: If a recipe says 1 cup, use 2/3 cup.This works best in canned and frozen fruits and in making puddings and custards. In cookies and cakes try using 1/2 cup sugar per cup of flour. For quick breads and muffins, use 1 tablespoon sugar per cup of flour. To enhance the flavor when reducing sugar, add vanilla, cinnamon, or nutmeg.
Salt
For healthier foods, omit salt or reduce by one-half.
Example: If a recipe says 1/2 teaspoon, use 1/4 teaspoon.This may be more acceptable if you gradually reduce the amount each time you make the recipe. Herbs, spices, or salt-free seasoning mixes can enhance flavor. Do not eliminate salt from yeast bread or rolls. It is essential for flavor and proper texture.
Fats
Shortening is a solid white fat made from hydrogenated vegetable oil. Sometimes known as Crisco™ which is a brand name of shortening. Butter or margarine can be substituted for shortening but your end product will have a more buttery flavor. There is also a butter flavor Crisco™.
Copha is a solid fat the is derived from the coconut. It is used primarily in recipes where it is melted and combined with other ingredients and left to set. Health Notice this product is full of Saturated fat and should be avoided where possible.
Lard is rendered animal fat and can be successfully substituted in some recipes for shortening.
When deep frying remember that some oils are not as heat tolerant as others. Olive oil, butter, margarine and lard have a low heat tolerance and should not be used for deep frying. Corn, vegetable, canola and peanut oils all have a high heat tolerance and work well.For healthier foods, reduce fat by one-third.
Example: If a recipe calls for 1/2 cup use 1/3 cup.This works best in gravies, sauces, puddings, and some cookies. For cakes and quick breads, use 2 tablespoons fat per cup of flour.
All fats and oils are high in calories and provide lots of flavor but you can make a healthier choice by choosing those with less saturated fat.
Canola, safflower, sunflower, corn, peanut, olive and soybean oil, contain the lowest amount of saturated fat (6%-15%). Coconut oil, butter, palm oil, animal fat and lard contain the most (41-54%).
Instead of butter try a 60/40 butter blend or reduced calorie margarine.
Chocolates
Unsweetened baking chocolate can be replaced with three tablespoons of unsweetened cocoa powder and one tablespoon of oil (olive oil would not work here) for each one ounce square.
Dark chocolate is the same as plain chocolate. Dark chocolate is sometimes known as semi-sweet chocolate. Sweet dark, semi-sweet and bittersweet chocolate are sometimes differentiated by some makers but seem to be very similar.
Milk chocolate is the same in the US and outside the US.
Chocolate chips are not an alternative for bar chocolates because a chemical has been added to the chips to slow down melting.Instead of 1 ounce baking chocolate try 3 tablespoons powdered cocoa plus 1 tablespoon cooking oil
Meats
Spatchcocks can be replaced with cornish game hens.
Fiber
- Top casseroles with crushed bran cereal* instead of Chinese noodles, canned onion rings or croutons.
- Use crushed bran cereal instead of bread crumbs for coating chicken and fish.
- Use a mixture of half chocolate chips and half raisins for chocolate chips in cookie and bar cookie recipes.
- Substitute brown rice for white in soups and casseroles.
- Try barley or wheat kernels instead of white rice in stir fry and side dishes.
Try All Bran, Bran Buds, 100% Bran, Fiber One. Raw bran is less expensive but some people object to the texture and note a metallic flavor.
Sauces And Gravies
Fat separates the flour or starch granules in sauces and gravies preventing lumpiness. Fat also enhances flavor. To make no-fat, smooth sauces and gravies, blend cornstarch or flour with cold liquid. Add herbs or bouillon granules to heighten flavor.
MoonDragon's Nutritional Recipe Index