MoonDragon's Nutrition Information: Recipes Index

MoonDragon's Nutrition Information
Favorite Recipes & Cooking Suggestions
VEGETARIAN & VEGAN FOOD SUBSTITUTIONS

The next time you want to substitute an ingredient in a recipe, do not worry. When you substitute ingredients, be creative and try different ingredients until you find the one that suits you and your recipe the best. The chart given below can be used as a starting point for creating a new recipe. Consider flavors, colors, textures and goals when creating recipes.

HELPFUL SUGGESTIONS FOR MAKING FOOD SUBSTITUTIONS

Try to keep ingredients within the same ethnic category. Ethnic flavor combinations have been developed over centuries and blend together naturally. If you are making a Mexican dish and do not want to use meat, use traditional Mexican proteins and starches such as posole (hominy), pinto beans and black beans, not Asian mung beans or Indian lentils.

Dissect the basic flavors of the dish. If you do not have a certain flavoring, ask yourself if it is basically sweet, salty, sour, bitter or spicy? Think of something in your cupboard from the same category.

Substituting starches and proteins makes less of a difference in overall taste than spices and flavorings.

Try the pantry approach to cooking. If you find yourself continually missing key ingredients, analyze your pantry and consider restocking it.

Assemble herbs, spices and flavorings which are complementary in groupings in your pantry. That way, when you are experimenting with a dish, Italian, for example, your Italian seasonings such as basil, parsley, garlic and oregano will be grouped together, and you can substitute accordingly.

Keep staples such as flours, oil, beans and grains on hand so you do not have to run out to the store at the last minute.

Meat Ingredient Meat Substitute

Gelatin

Agar-agar (sea vegetable powder or flakes)
Arrowroot (starchy powder from tropical tuber)
Ground nuts and seeds
Gums (guar gum is from an East Indian seed, xanthan gum is from corn)
Kudzu (starchy powder from tropical tuber)

Meat

Beans, cheese, seitan (wheat meat), tempeh (cultured soy food), textured vegetable protein (TVP), tofu

Meat, Chicken or Seafood Stock

Apple, cranberry, orange or pomegranate juice, beer, Dr. Bronner's mineral tonic, garlic broth, miso (fermented soybean paste) diluted with water, sherry, vegetable bouillon cubes, vegetable stock, water in which beans, pasta or vegetables have been cooked, wine

Seasoned or Smoked Meats

For sausage, substitute crumbled tofu seasoned with fennel, parsley and garlic.
For smoked meats, substitute canned chipotle chilies, oven-roasted vegetables, toasted nuts, smoked tofu or smoked cheeses.

Dairy Ingredient Dairy Substitute

Buttermilk

Clabbered soymilk (to clabber, mix 2 teaspoons lemon juice or white vinegar per cup of soymilk)

Cheese

Soy- and nut-based cheeses

Cottage Cheese / Ricotta

Crumbled tofu

Eggs

Crumbled or pureed tofu

Mayonnaise

Tofu mayonnaise

Milk

Nut milk, rice milk, soymilk

High Fat Ingredient Low Fat Substitute

Creamed Soups & Sauces

Arrowroot (starchy powder from tropical tuber), kudzu.
Use roasted, pureed vegetables as a base, then finish the soup or sauce with nonfat strained yogurt.

Oil in Baked Goods

Applesauce, pureed bananas, pureed stewed prunes

Oil for Sauteing

Apple juice, sherry, vegetable stock, wine

Salad Dressing

Citrus juice or cider vinegar thickened with pureed roasted red peppers, carrots, onions or garlic

Sour Cream

Strained nonfat yogurt

White Sauce

Pureed white beans

Ingredient Substitute

Yeast Bread

Yeast-free baking soda breads (quick breads), flatbreads, muffins, sprouted breads

Salad Dressing
(Wine-or Vinegar-Based)

Pureed citrus juice and avocado.
Pureed citrus juice and oil.
Mix peeled, cubed fruit such as mango, oranges and papaya into green salads.

Vinegar

Cranberry or pomegranate juice
Lemon or lime juice, mango powder (amchoor), tamarind paste or pulp
Vitamin C powder (ascorbic acid)

White Sugar

Bananas, barley malt, brown rice syrup, date sugar, dried fruits, fruit juices, maple syrup

Allergy Producing Ingredient Allergy Reducing Substitute

Butter

Clarified butter (milk solids have been removed), olive oil, sesame oil

Chocolate

Carob

Cow's milk

Almond, goat, rice and soymilk

Cow's milk cheese

Cheeses made from soy, nuts, goat or sheep milk

Eggs

Egg Replacer
Liquid lecithin with 2 teaspoons guar gum.
Baking soda plus pureed fruit or vegetables.
Flax seeds pureed with water.

Peanuts

Almonds

Wheat flour (for baking)

Barley, buckwheat, corn, kamut, oats, rice, rye, spelt

Wheat pasta

Corn, kamut and spelt pasta, rice noodles

Ethnic Origin Ethnic Ingredient Ethnic Substitute

Americas

Cactus pads (nopales)

Green beans, okra

Chayote squash

Yellow or green pattypan squash or zucchini

Masa flour

Mix corn flour with lime juice

Poblano or Anaheim chilies

Minced jalapeno chili and green bell pepper

Posole (dried hominy)

Canned white hominy

Asian

Bok Choy
(Chinese white cabbage)

Beet greens, kale and Swiss chard

Chinese Cooking Wine

Dry sherry

Chinese Five-spice Powder

Anise seed or star anise, fennel seed, cinnamon, black peppercorns and whole cloves. (If you have a mortar and pestle or electric spice grinder, use whole spices, otherwise use ground dry spices.)

Galangal
(Thai Ginger)

Fresh ginger

Lemon Grass

Lemon zest

Lotus Root

Jicama or water chestnuts

Mirin
(Japanese Rice Wine)

Sweet white wine

Nam Pla
(Thai Fish Sauce)

Soy sauce and lime juice

Rice Wine Vinegar

Cider vinegar, white wine vinegar

Sesame Oil

1 tablespoon sesame seeds fried in 1/2 cup vegetable oil.

Thai Basil

Italian basil

Water Chestnuts

Jicama

Indian

Atta
(Chapati Flour)

1/2 cup all-purpose unbleached flour plus 1/2 cup sifted whole wheat flour.

Chana Dal

Split yellow peas

Curry Powder

Mix together to taste ground ginger, cumin, coriander, fenugreek, turmeric and fennel.

Garam Masala
(Mixed Spices)

1 teaspoon cardamom seeds, 1 tablespoon cumin seed, 1 tablespoon coriander seed, 2 teaspoon black peppercorns, 1 teaspoon cinnamon, 1 teaspoon cloves, 1 teaspoon nutmeg. (If you have a mortar and pestle or electric spice grinder, use whole spices, or mix together ground dry spices.)

Jaggery
(Coarse Palm Sugar)

Date sugar or brown sugar

Toor Dal, Urad Dal, Mung Dal

Red lentils

Mediterranean

Broccoli Rabe (Rapini)

Broccoli plus arugula or dandelion greens

Cannellini Beans

Great Northern beans, navy beans, red kidney beans

Fava Beans, dried

Butter beans

Fava Beans, fresh

Fresh or frozen lima beans

Fennel

Celery plus some fennel or anise seeds

Parmesan Cheese

Any hard, aged grating cheese such as Asiago or Romano or aged Monterey jack

Pine Nuts

Walnuts or a mixture of walnuts and almonds

Alcoholic Beverage Alcohol-Free Substitute

Red Wine

Pomegranate juice; 1/2 cup water plus 2 teaspoons balsamic vinegar

White Wine

Apple, carrot or bell pepper juice, vegetable stock

Wine or Beer

Non-alcoholic wine or beer

This is based on an article by Gigia Kolouch, Denver Colorado. She specializes in creating and cooking vegetarian fare, especially low-cholesterol and allergy-free foods.

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HELPFUL PRODUCTS & FURTHER EDUCATION

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Meat Ingredient	Meat Substitute
Gelatin	Agar-agar (sea vegetable powder or flakes) Arrowroot (starchy powder from tropical tuber) Ground nuts and seeds Gums (guar gum is from an East Indian seed, xanthan gum is from corn) Kudzu (starchy powder from tropical tuber)
Meat	Beans, cheese, seitan (wheat meat), tempeh (cultured soy food), textured vegetable protein (TVP), tofu
Meat, Chicken or Seafood Stock	Apple, cranberry, orange or pomegranate juice, beer, Dr. Bronner's mineral tonic, garlic broth, miso (fermented soybean paste) diluted with water, sherry, vegetable bouillon cubes, vegetable stock, water in which beans, pasta or vegetables have been cooked, wine
Seasoned or Smoked Meats	For sausage, substitute crumbled tofu seasoned with fennel, parsley and garlic. For smoked meats, substitute canned chipotle chilies, oven-roasted vegetables, toasted nuts, smoked tofu or smoked cheeses.

Dairy Ingredient	Dairy Substitute
Buttermilk	Clabbered soymilk (to clabber, mix 2 teaspoons lemon juice or white vinegar per cup of soymilk)
Cheese	Soy- and nut-based cheeses
Cottage Cheese / Ricotta	Crumbled tofu
Eggs	Crumbled or pureed tofu
Mayonnaise	Tofu mayonnaise
Milk	Nut milk, rice milk, soymilk

High Fat Ingredient	Low Fat Substitute
Creamed Soups & Sauces	Arrowroot (starchy powder from tropical tuber), kudzu. Use roasted, pureed vegetables as a base, then finish the soup or sauce with nonfat strained yogurt.
Oil in Baked Goods	Applesauce, pureed bananas, pureed stewed prunes
Oil for Sauteing	Apple juice, sherry, vegetable stock, wine
Salad Dressing	Citrus juice or cider vinegar thickened with pureed roasted red peppers, carrots, onions or garlic
Sour Cream	Strained nonfat yogurt
White Sauce	Pureed white beans

Ingredient	Substitute
Yeast Bread	Yeast-free baking soda breads (quick breads), flatbreads, muffins, sprouted breads
Salad Dressing (Wine-or Vinegar-Based)	Pureed citrus juice and avocado. Pureed citrus juice and oil. Mix peeled, cubed fruit such as mango, oranges and papaya into green salads.
Vinegar	Cranberry or pomegranate juice Lemon or lime juice, mango powder (amchoor), tamarind paste or pulp Vitamin C powder (ascorbic acid)
White Sugar	Bananas, barley malt, brown rice syrup, date sugar, dried fruits, fruit juices, maple syrup

Allergy Producing Ingredient	Allergy Reducing Substitute
Butter	Clarified butter (milk solids have been removed), olive oil, sesame oil
Chocolate	Carob
Cow's milk	Almond, goat, rice and soymilk
Cow's milk cheese	Cheeses made from soy, nuts, goat or sheep milk
Eggs	Egg Replacer Liquid lecithin with 2 teaspoons guar gum. Baking soda plus pureed fruit or vegetables. Flax seeds pureed with water.
Peanuts	Almonds
Wheat flour (for baking)	Barley, buckwheat, corn, kamut, oats, rice, rye, spelt
Wheat pasta	Corn, kamut and spelt pasta, rice noodles

Ethnic Origin	Ethnic Ingredient	Ethnic Substitute
Americas	Cactus pads (nopales)	Green beans, okra
	Chayote squash	Yellow or green pattypan squash or zucchini
	Masa flour	Mix corn flour with lime juice
	Poblano or Anaheim chilies	Minced jalapeno chili and green bell pepper
	Posole (dried hominy)	Canned white hominy
Asian	Bok Choy (Chinese white cabbage)	Beet greens, kale and Swiss chard
	Chinese Cooking Wine	Dry sherry
	Chinese Five-spice Powder	Anise seed or star anise, fennel seed, cinnamon, black peppercorns and whole cloves. (If you have a mortar and pestle or electric spice grinder, use whole spices, otherwise use ground dry spices.)
	Galangal (Thai Ginger)	Fresh ginger
	Lemon Grass	Lemon zest
	Lotus Root	Jicama or water chestnuts
	Mirin (Japanese Rice Wine)	Sweet white wine
	Nam Pla (Thai Fish Sauce)	Soy sauce and lime juice
	Rice Wine Vinegar	Cider vinegar, white wine vinegar
	Sesame Oil	1 tablespoon sesame seeds fried in 1/2 cup vegetable oil.
	Thai Basil	Italian basil
	Water Chestnuts	Jicama
Indian	Atta (Chapati Flour)	1/2 cup all-purpose unbleached flour plus 1/2 cup sifted whole wheat flour.
	Chana Dal	Split yellow peas
	Curry Powder	Mix together to taste ground ginger, cumin, coriander, fenugreek, turmeric and fennel.
	Garam Masala (Mixed Spices)	1 teaspoon cardamom seeds, 1 tablespoon cumin seed, 1 tablespoon coriander seed, 2 teaspoon black peppercorns, 1 teaspoon cinnamon, 1 teaspoon cloves, 1 teaspoon nutmeg. (If you have a mortar and pestle or electric spice grinder, use whole spices, or mix together ground dry spices.)
	Jaggery (Coarse Palm Sugar)	Date sugar or brown sugar
	Toor Dal, Urad Dal, Mung Dal	Red lentils
Mediterranean	Broccoli Rabe (Rapini)	Broccoli plus arugula or dandelion greens
	Cannellini Beans	Great Northern beans, navy beans, red kidney beans
	Fava Beans, dried	Butter beans
	Fava Beans, fresh	Fresh or frozen lima beans
	Fennel	Celery plus some fennel or anise seeds
	Parmesan Cheese	Any hard, aged grating cheese such as Asiago or Romano or aged Monterey jack
	Pine Nuts	Walnuts or a mixture of walnuts and almonds

Alcoholic Beverage	Alcohol-Free Substitute
Red Wine	Pomegranate juice; 1/2 cup water plus 2 teaspoons balsamic vinegar
White Wine	Apple, carrot or bell pepper juice, vegetable stock
Wine or Beer	Non-alcoholic wine or beer