There are many different buzz words that explain this phenomenon: flexitarian, semi-vegetarian, and week day vegetarian; where you only eat meat on the week-ends. But anyway you want to say it, you are cutting back on the meat you eat. Some do it for health reasons, animal rights, the environment or all of the above!

Removing high fructose corn syrup and preservatives from our table.
This is my on-line recipe book with my adventures into finding healthy food for my family to eat....
Trying to cook more from scratch with less prepared foods.

Cooking Substitutes

Allspice     1 tsp                  1/2 tsp cinnamon and 1/2 tsp ground cloves

Apple pie spice   1 tsp              1/2 tsp cinnamon, 1/4 tsp nutmeg and 1/8 tsp cardamom

Arrowroot starch     1 tsp                                              * 1 tbsp flour
                                                                                     * 1 tsp cornstarch


Baking powder     1 tsp    

    * 1/4 tsp baking soda, 1/2 tsp cream of tartar, and 1/4 tsp cornstarch
    * 1/3 tsp baking soda and 1/2 tsp cream of tartar
    * 1/4 tsp baking soda and 1/2 cup sour milk or buttermilk (decrease liquid called for in recipe by 1/2 cup)
    * 1/4 tsp baking soda and 1/2 tsp lemon juice or vinegar used with sweet milk to make 1/2 cup (decrease liquid called for in recipe by 1/2 cup)
    * 1/4 tsp baking soda and 1/4 cup molasses (decrease liquid in recipe by 1-2 tbsp)
    * 1 1/2 tsp phosphate or tartrate baking powder

Bay leaf     1 whole                                                                 * 1/4 tsp crushed

Broth, beef or chicken     1 cup    

    * 1 bouillon cube dissolved in 1 cup boiling water
    * 1 cup boiling water
    * 1 tsp powdered broth base dissolved in 1 cup boiling water

Butter     1 cup    

    * 7/8 to 1 cup hydrogenated fat and 1/2 tsp salt
    * 7/8 cup lard plus 1/2 tsp salt
    * 1 cup margarine
    * 7/8 cup oil plus 1/2 tsp salt


Catsup     1 cup                 * 1 cup tomato sauce, 1/2 cup sugar, and 2 tbsp vinegar (for use in cooking)

Chicken stock base, instant  1 tsp            * 1 chicken bouillon cube

Chicken stock base, instant    1 tbsp dissolved in 1 cup water    
    * 1 cup canned or homemade chicken broth or chicken stock

Chili sauce     1 cup           * 1 cup tomato sauce, 1/4 cup brown sugar, 2 tbsp vinegar,
1/4 tsp cinnamon,  dash of ground cloves and dash of allspice

Chives, finely chopped     2 tsp                 * 2 tsp green onion tops, finely chopped

Chocolate chips, semisweet   1 ounce            * 1 ounce sweet cooking chocolate

Chocolate, semisweet     1 2/3 ounces          * 1 ounce unsweetened chocolate and 4 tsp sugar

Chocolate, semisweet chips, melted     6-ounce package    

    * 2 squared unsweetened chocolate, 2 tbsp shortening, and cup sugar

Chocolate, unsweetened     1 square or 1 ounce                  * 3 tbsp cocoa and 1 tbsp fat

Cocoa     1/4 cup or 4 tbsp                  * 1 ounce (square) chocolate
(decrease fat called for in recipe by 1/2 tbsp)

Coconut     1 tbsp grated, dry           * 1 1/2 tbsp fresh grated coconut

Coconut cream     1 cup              * 1 cup whipping cream

Coconut milk     1 cup                      * 1 cup whole milk

Cornmeal, self-rising   1 cup                  * 7/8 cup plain, 1 1/2 tbsp baking powder, and 1/2 tsp salt

Corn syrup     1 cup               * 1 cup sugar and 1/4 liquid (use  liquid is called for in the recipe)
                                                  * 1 cup honey

Cornstarch (for thickening)     1 tbsp             * 2 tbsp all-purpose flour
                                                                         * 2 tbsp granulated tapioca

Cracker crumbs     3/4 cup                                            * 1 cup dry bread crumbs

Cream, half-and-half     1 cup    

         * 7/8 cup milk and 1/2 tbsp butter or margarine
         * 1 cup evaporated milk, undiluted
          * 1/2 cup coffee cream plus 1/2 cup milk

Cream, heavy     1 cup                           * 3/4 cup milk and 1/3 cup butter (for use in cooking   or    baking)

Cream, light     1 cup    

        * 3/4 cup milk and 3 tbsp butter or margarine (for use in cooking or baking)
        * 1 cup evaporated milk, undiluted

Cream, whipped     any amount    

    * Chill a 13 oz. can of evaporated milk for 12 hours. Add 1 tbsp lemon juice. Whip until stiff.

Cream of tartar     1/2 tsp                                         * 1 1/2 tsp lemon juice or vinegar



Egg     1 whole (3 tbsp)    

        * 3 tbsp and 1 tsp thawed frozen egg
        * 2 1/2 tbsp sifted, dry whole egg powder and 2 1/2 tbsp warm water
        * 2 yolks and 1 tbsp water (in cookies)
        * 2 yolks (in custards, cream fillings, and similar mixtures)
        * 1/2 tsp baking powder, 1 tbsp vinegar, and 1 tbsp liquid (in baking)
        * 1 egg in every 3 can be replaced with 1 tbsp cornstarch in baking
        * Soften 1 tbsp unflavored gelatin in 3 tbsp cold water; add 3 tsp boiling water; cool and beat until     frothy; add to recipe (reduce other liquid by 2 tbsp)
        * 1/4 cup commercial egg substitute

Egg white     1 white (2 tbsp)    

        * 2 tbsp thawed frozen egg white
        * 2 tsp sifted, dry egg white powder and 2 tbsp lukewarm water

Egg yolk     1 yolk (1 1/2 tsp)    

        * 2 tbsp sifted, dry egg yolk powder and 2 tsp water
        * 1 1/3 tbsp thawed frozen egg yolk



Flour, all-purpose (for thickening)     1 tbsp    

        * 1 1/2 tsp cornstarch, arrowroot starch, potato starch, or rice starch
        * 1 tbsp granular tapioca
        * 1 tbsp waxy rice flour           * 1 tbsp waxy corn flour
      * 2 tbsp browned flour         * 1 1/2 tsp whole wheat flour and 1/2 tsp all purpose flour

Flour, all-purpose

Note: Specialty flours added to yeast bread recipes will result in a reduced volume and heavier product.
    1 cup sifted    

        * 1 cup and 2 tbsp cake flour
        * 1 cup minus 2 tbsp unsifted all-purpose flour
        * 1 1/2 cup bread crumbs                               * 1 cup rye or rice flour
        * 1 cup rolled oats
        * 1/3 cup cornmeal or soybean flour and 2/3 cup all-purpose flour
        * 1/2 cup cornmeal, bran, rice flour, rye flour or whole wheat flour and 1/2 cup all-purpose flour
        * 3/4 cup whole wheat flour or bran flour and 1/4 cup all-purpose flour
            * 1/4 cup soybean flour and 3/4 cup all-purpose flour

Flour, cake     1 cup sifted             * 1 cup minus 2 tbsp sifted all-purpose flour

Flour, self-rising     1 cup                               * 1 cup minus 2 tbsp all-purpose flour and
1/1/2 tsp baking  powder and 1/2 tsp salt.

Flour, whole wheat     any amount    

    * substitute whole wheat flour for 1/4 to 1/2 of the white flour called for in a recipe



Garlic     1 clove, small    

    * 1/8 tsp garlic powder or instant minced garlic
    * 1/2 - 1 tsp garlic salt (reduce amount salt called for in recipe)


Ginger     1/8 tsp, powdered    

        * 1 tbsp candied ginger rinsed in water to remove sugar and finely cut
        * 1 tbsp raw ginger


Herbs, fresh     1 tbsp finely cut               * 1 tsp dried herbs

Honey     1 cup                    * 1 1/4 cup sugar and 1/4 cup liquid (use liquid called for in recipe)

Horseradish     1 tbsp fresh                  * 2 tbsp bottled


Lemon     1 tsp juice               * 1/2 tsp vinegar

Lemon     1 medium            * 2-3 tbsp juice and 1-2 tsp rind

Lemon peel, dried     1 tsp    

        * 1-2 tsp grated fresh lemon peel
        * grated peel of 1 medium lemon
        * 1/2 tsp lemon extract

Maple sugar     1/2 cup                          * 1 cup maple syrup

Maple sugar (grated and packed)     1 tbsp               * 1 tbsp white, granulated sugar

Maple Syrup     about 2 cups    

    * Combine 2 cups sugar and 1 cup water, bring to clear boil; take off heat;
               add 1/2 tsp maple flavoring

Marshmallows, miniature     1 cup                                           * 10 large

Mayonnaise (for use in salads and salad dressings     1 cup    

        * 1/2 cup yogurt and 1/2 cup mayonnaise
        * 1 cup sour cream
        * 1 cup cottage cheese pureed in blender


Milk, buttermilk     1 cup                            * 1 cup plain yogurt

Milk, buttermilk or sour     1 cup    

    * 1 cup minus 1 tbsp sweet milk and 1 tbsp lemon juice or vinegar (allow to stand for 5-10 minutes)
    * 1 cup sweet milk and 1 3/4 tsp cream of tartar

Milk, evaporated (whole or skim)     1/2 cup plus 1/2 cup water    

    * 1 cup liquid whole milk

Milk, skim     1 cup    

        * 4 to 5 tbsp non-fat dry milk powder and enough water to make one cup,
                        or follow box directions

Milk, skim     1/4 cup    

    * 4 tsp non-fat dry milk powder and enough water to make 1/4 cup, or follow box  directions
    * 2 tbsp evaporated skim milk and 2 tbsp water

Milk, sweetened condensed     1 can (about 1 1/3 cup    

    * Heat the following ingredients until sugar and butter are dissolved: 1/3 cup and 2 tbsp         evaporated milk, 1 cup sugar, 3 tbsp butter or margarine 

Milk, whole     1 cup    

       * 1 cup reconstituted non-fat dry milk and 2 tsp butter or margarine
        * 1/2 cup evaporated milk and 1/2 cup water
        * 4 tbsp whole dry milk and 1 cup water, or follow manufacturer's directions
        * 1 cup fruit juice or 1 cup potato water (for use in baking)
        * 1/4 cup non-fat dry milk and 2 tsp butter or margarine and 7/8 cup water
        * 1 cup soy or almond milk
        * 1 cup water plus 1 1/2 tsp butter in baking
        * 1 cup buttermilk plus 1/2 tsp baking soda (decrease baking powder in recipe by 2 tsp)

Mint leaves, fresh chopped     1/4 cup                         * 1 tbsp dried mint leaves

Molasses     1 cup    

    * 3/4 cup sugar, increase liquid by 5 tbsp, decrease baking soda by 1/2 tsp,
         add 2 tsp baking powder
    * 3/4 cup sugar plus 1 1/4 tsp cream of tartar, increase liquid in recipe by 5 tbsp


  Mustard, dry     1 tsp                     * 1 tbsp prepared mustard                   * 1/2 tsp mustard seeds


Nuts     1 cup                              * 1 cup rolled oats, browned (in baked products)


Oil (for sautéing)     1/4 cup               

    * 1/4 cup melted margarine, butter, bacon drippings, shortening, or lard

Onion, fresh     1 small                           * rehydrate 1 tbsp instant minced onion

Onion     1 small    

        * 1/4 cup chopped, fresh onion
        * 1 1/3 tsp onion salt                       * 1 tsp onion powder
        * 1-2 tbsp instant minced onion
   
Onions, instant minced     1 tbsp                        * 2 tbsp fresh onion, chopped

Onion powder     1 tbsp                               * 1 medium onion, chopped
                    * 4 tbsp fresh chopped onion

Orange     1 medium                     * 6-8 tbsp juice; 3/4 cup diced; 2-3 tbsp grated rind

Orange peel, dried     1 tbsp                            * 2-3 tsp grated fresh orange peel
                        * grated peel of 1 medium orange

Orange peel, dried     2 tsp                        * 1 tsp orange extract

Orange peel, fresh     1 medium         * 2-3 tbsp grated fresh orange peel



Parsley, dried     1 tsp                     * 3 tsp fresh parsley, chopped

Pepper, white     1 tsp                               * 1 tsp black pepper

Peppers, green bell    1 tbsp dried                    * 3 tbsp fresh green pepper, chopped

Peppers, red bell     1 tbsp dried          * 3 tbsp fresh red bell pepper, chopped
                       * 2 tbsp chopped pimento

Peppermint, dried     1 tbsp                   * 1/4 cup chopped fresh mint

Pumpkin pie spice 1 tsp            * 1/2 tsp cinnamon, 1/4 tsp ginger, 1/8 tsp allspice, and 1/8 tsp nutmeg

Rice (3 cups cooked)     1 cup regular, uncooked    

        * 1 cup uncooked converted rice
        * 1 cup uncooked brown rice
        * 1 cup uncooked wild rice
        * 1 cup bulgur or pearl barley, cooked

Rum     1/4 cup                             * 1 tbsp rum extract plus enough liquid to make 1/4 cup

Shortening, melted     1 cup    

    * 1 cup cooking oil (cooking oil should be substituted ONLY if recipe calls for melted shortening)

Shortening, solid (used in baking)     1 cup    

            * 1 cup minus 2 tbsp lard
    * 1 1/8 cups butter (decrease salt called for in recipe by 1/2 tsp)
    * 1 1/8 cup margarine (decrease salt called for in recipe by 1/2 tsp)

Sour cream, cultured     1 cup    

        * 3/4 cup sour milk and 1/3 cup butter or margarine
        * 3/4 cup buttermilk and 1/3 cup butter or margarine
        * Blend until smooth: 1/3 cup buttermilk, 1 tbsp lemon juice, and 1 cup cottage cheese
        * 1 cup plain yogurt
        * 3/4 cup milk, 3/4 tsp lemon juice, and 1/3 cup butter or margarine

Spearmint, dried     1 tbsp                     * 1/4 cup chopped fresh mint

Sugar, brown     1 cup firmly packed               * 1 cup granulated sugar
        * 1 cup granulated sugar plus 1/4 cup molasses  
        * 1/2 cup liquid brown sugar

Sugar, white     1 cup    

    * 1 cup corn syrup, decrease liquid called for in recipe by 1/4 cup (never replace more than 1/2 cup sugar called for in recipe with corn syrup)
    * 1 1/3 cup molasses (decrease liquid called for in recipe by 1/3 cup)
    * 1 cup powdered sugar
    * 1 cup brown sugar, firmly packed
    * 1 cup honey (decrease liquid called for in recipe by 1/4 cup)
    * 1 3/4 cup confectioners' sugar, packed


Tapioca, granular     1 tbsp                          * 2 tbsp pearl tapioca

Tapioca, quick-cooking for thickening  1tbsp          * 1 tbsp of flour

Tomatoes, canned   1 cup                  * 1 1/3 cups diced tomatoes simmered 10 minutes

Tomatoes, fresh     2 cups, chopped                      * 1 16-ounce can

Tomatoes, packed   1 cup                  * 1/2 cup tomato sauce plus 1/2 cup water

Tomato Juice     1 cup                        * 1/2 cup tomato sauce and 1/2 cup water

Tomato Sauce     2 cups                               * 3/4 cup tomato paste plus 1 cup water

Tomato Soup     1 10 3/4 oz. can                   * 1 cup tomato sauce plus 1/4 oz. can cup water

Vanilla Bean     1/2 bean         * 1 tbsp vanilla extract


Worcestershire sauce     1 tsp          * 1 tsp bottled steak sauce

Yeast, active dry     1 tbsp                      * 1 yeast cake, compressed         
* 1 package active dry yeast

Yogurt, plain     1 cup                              * 1 cup buttermilk
        * 1 cup cottage cheese blended until smooth
        * 1 cup sour cream