Summer, 2000

. . . Baking Substitutions: how to work around common food allergies

Substitutions Chart

Use this chart as a general guideline for wheat, dairy, egg and leavening substitutions.

One cup wheat flour:

Wheat-free Alternatives Containing Gluten:

• 1 cup spelt flour (high gluten)
• 7/8 cup kamut flour (high gluten)
• 3/4 cup oat flour (low gluten)
• 7/8 cup rye or triticale flour (low gluten)
• 3/4 cup barley flour (moderate gluten)

Gluten-Free Flour Alternatives

• 7/8 cup buckwheat or amaranth flour
• 3/4 cup rice, soy, millet or bean flour
• 5/8 cup potato flour
• 7/8 cup corn or quinoa flour
• 1/2 cup ground nuts or seeds

An easy way to measure flour in eighths of a cup: 1/8 cup = 2 tablespoons. When working with a substitution that calls for 7/8 of a cup, measure out one cup and remove 2 tablespoons. Remove 6 tablespoons when using 5/8 of a cup.

One cup milk:

• 1 cup soy milk
• 1 cup spring water or juice
• 1/4 cup nuts or seeds blended with
  1 cup water
• 1/3 cup shredded coconut blended with 1 cup water and 1 tsp vanilla
• 1 cup any other milk substitute available in your grocery or health food store

Eggs:

When used as a binder (typically one egg per recipe) substitute:

• 1 tbs ground flaxseed plus 3 tbs warm water
• 1 tbs unflavoured, unsweetened gelatin plus 3tbs warm water
• 1/4 cup ground soft tofu
• 3 tbs pureed fruit

When used as a leavener (typically 2-3 eggs or more per recipe) substitute one of the following for each egg called for in the recipe:

• 1 heaping tbs Ener-G Food Egg Replacer
  plus 2 tbs warm water
• 1 heaping tbs baking powder, 1 tbs oil
  plus 1 tbs warm water
• 1 heaping tbs baking powder, 1 tbs apple cider vinegar plus 1 tbs warm water

Leavening agents:

• substitute baker's yeast with an authentic sourdough starter
• If you are allergic to any particular type of starch, make your own brand of baking powder: 2 parts cream of tartar; 2 parts baking soda; and 1 part starch (potato, wheat or corn as tolerated)

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Copyright © 1999-2010 Robin L. Russell