Recipe Substitutions

Quite often when I am baking or cooking I go to grab an ingredient, only to realize I have absolutely none left. What a pain, especially when everything is already mixed or prepared and there’s no turning back.

Has that ever happened to you? Instead of having to run back to the store, here are some quick recipe substitutions that can save you. These can also help if you have a diagnosed food allergy or intolerance, or are trying to stay on top of healthy eating by making recipes with less fat and or calories.

Below I will go through some perfect recipe substitutions and when/how to use them.

 

Chia Seeds:

Recipe SubstitutionsGround Chia seeds can be used in place of eggs in recipes. Chia seeds are best used when substituting for the binding properties of eggs. They work as emulsifies when ground up into into a fine powder. Use chia seeds for vegan recipes, or if you have an egg allergy. They are rich in omega-3 fats, and are a source of fiber and protein. To replace eggs in recipes:

  1. Grind chia seeds in a small food processor, mortar and pestle, spice grinder, or spice mill into a fine powder.
  2. For one egg replacement, measure 1 tbsp ground chia seeds and place in a small bowl. Add 3 tbsp water, mix and let stand for 5-6 minutes. After standing, add to recipes in place eggs.
  3. If a recipe calls for additional eggs, multiply the recipe above. Ground chia seeds are reactive to oxygen and heat. For left over ground chia seeds, place in an airtight container in the freezer for up to one year.

For a recipe using ground chia seeds in place of eggs, check out these vegan and gluten free Skinny Pumpkin Spice Muffins.

 

Apple Sauce:

Recipe SubstitutionsUnsweetened apple sauce can be used as a replacement for a portion, or all of the fats in your baking. If a recipe calls for a 1/2 cup of butter, you can easily substitute with a 1/4 cup of butter, and 1/4 cup unsweetened apple sauce. If you don’t mind a more dense or moist muffin/bread, you can replace all of the butter and oil with apple sauce.

For a recipe that uses apple sauce in place of fat, check out these gluten free and vegan Skinny Pumpkin Spice Muffins.

 

Greek Yogurt:

Recipe SubstitutionsLow fat plain greek yogurt can be perfectly substituted in place of sour cream and mayonnaise in cold recipes for less fat and calories. In baking, heat alters the properties of greek yogurt. High temperatures may result in a curdling appearance, although the taste will not be affected. Try using a lower temperature if possible, and you may need to trial and error to get it perfect. Greek yogurt can usually be successfully substituted with buttermilk in baking.

For some recipes that use greek yogurt in place of higher fat and calorie ingredients, check out these Protein-Packed Pancakes, Chipotle Greek Yogurt Aioli, and Edamame and Avocado Pasta Salad.

 

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