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Common Food Substitutions

September 10, 2015September 11, 2015 Rachel Sherwood

Have you ever made something and it just did not turn out right? Sometimes recipes just don’t work, but sometimes there are small changes in ingredients that affect the end results. The science of cooking, the amount of fat, sugar, salt, acid, leavening agents like yeast and baking soda all change the properties of ingredients achieving different results. When you know how to handle them and what cause certain reactions you can alter recipes easily to fit your desired needs and tastes.

In baking this is especially true, that is why proper measuring is important. Often professional bakers measure ingredients not by cups and teaspoons but by weight so they are accurate and consistent every time. I want to introduce you to a great blog that I follow: meet Tessa, from Handle The Heat. She is great at testing out ingredients and recipes to find the very best one and let you know why ingredients behave specific ways.

Take a look at some of her projects below on how altering one ingredient can change the same cookie recipe:

chocolate chip cookies — Altering ingredients in hocolate chip cookies

And the difference between shortening and butter in baking biscuits:

The science of cooking is very interesting resulting in very tasty treats. A great way to start creating your own signature dishes and working from pantry is to know some good shortcuts and common food substitutions that can work wonders in a pinch. Here is your simple guide to common food substitutions so you no longer have to run to the store for that one missing ingredient.

Guide to Common Food Substitutions

Allspice
Amount: 1 teaspoon
Substitute: 1/2 teaspoon cinnamon plus 1/2 teaspoon ground cloves

Apple Pie Spice
Amount: 1 teaspoon
Substitute: 1/2 teaspoon cinnamon plus 1/4 teaspoon nutmeg plus 1/8 teaspoon cardamom, 1/8 teaspoon ginger optional

Baking Powder

¼ teaspoon baking soda + 1/2 teaspoon cream of tartar
Use right away

Baking Soda
There is NO substitute for baking soda

Butter
Amount: 1 cup
Substitute:
– 1 cup regular margarine
– 1 cup vegetable shortening (for baking)
– An equal amount of oil can be substituted for a similar portion of MELTED butter if the recipe specifies using Melted butter

-Also see Healthy Common Food Substitutions for use of Apple Sauce and Banannas

TIP 1: According to the National Association of Margarine Manufacturers, you can tell “if the product is regular margarine by checking the Nutrition Facts: a 1 tablespoon serving will have 100 calories.” Products that contain less than 80 percent fat often give the fat percentage on the front of the package.

If the margarine is labeled “light,” “lower fat,” “reduced fat,” “reduced calorie/diet” or “fat-free” or is called a “vegetable oil spread,” you may be less successful substituting it for butter OR for regular margarine in baking and in some cooking procedures. These products are higher in water and lower in fat content and won’t perform in the same way as regular butter or margarine.

TIP 2: There is no standard procedure to substitute liquid oil for solid shortening in cooking. Oil is 100 percent fat, while butter, margarine and other solid shortenings are lower in fat on a volume-for-volume basis.

Also, for some recipes, solid shortening helps incorporate air into the batter when it is whipped with other ingredients such as sugar and eggs. If you try to whip these ingredients with oil, your baked product is likely to be more compact and oily in texture. Your most successful substitution occurs if your recipe calls for MELTED butter, in which case you can usually substitute an equal amount of oil.

Buttermilk
Amount: 1 cup
Substitute: 1 cup milk + 1 tablespoon lemon juice or white or cider vinegar
Let stand to thicken, about 10 minutes. Not suitable for raw applications, such as a buttermilk dressing.

Chocolate:
Unsweetened Chocolate:
Amount: 1 ounce Substitute: 3 tablespoons cocoa powder + 1 tablespoon vegetable oil.
Or 1 ½ ounces bittersweet or semisweet chocolate. Remove 1 tablespoon sugar from the recipe.

Bittersweet or Semisweet Chocolate
Amount: 1 ounce
Substitute: 2/3 ounce unsweetened chocolate + 2 teaspoons sugar.
Works well with fudgy brownies. Do not use in a custard or cake.

Egg
Amount: 1 whole egg
Substitute:
1/4 cup liquid egg substitute
Reconstituted powdered eggs; follow package directions
1 tablespoon ground flax seed + 3 tablespoons water (mix till thick and creamy)
1 tablespoon chia seed + 1/3 cup water (mix let stand for 15 min)
1 tablespoon soy protein powder + 3 tablespoons water
½ mashed banana
¼ cup unsweetened applesauce
3 tablespoons peanut butter
2 tablespoons mayonnaise (suitable for use in cake batter)

TIP: If you don’t use eggs very often, you may find it helpful to keep some powdered eggs on hand.

Flour, All-Purpose White Flour
Amount: 1 cup
Substitute: 1/2 cup whole-wheat flour plus 1/2 cup all-purpose flour.
TIP: It’s generally recommended that you replace no more than half the all-purpose white flour with whole-wheat flour. Too much whole-wheat flour in a recipe calling for all-purpose flour might result in a reduced volume and a heavier product.

Flour, Cake
Amount: 1 cup
Substitute: 1 cup minus 2 tablespoons all-purpose flour

Flour, Self-Rising
Amount: 1 cup
Substitute: 1 cup minus 2 teaspoons all-purpose flour plus 1 1/2 teaspoons baking powder and 1/2 teaspoon salt

Garlic
Amount: 1 small clove
Substitute: 1/8 teaspoon garlic powder

Half-and-Half
Amount: 1 cup
Substitute: ¾ cup whole milk + 1/4 cup heavy cream
or 2/3 cup low fat milk + 1/3 cup heavy cream

Heavy Cream
Amount: 1 cup
Substitute: 1 cup evaporated milk
Not suitable for whipping or baking, but fine for soups and sauces.

Lemon Zest (fresh grated lemon peel)
Amount: 1 teaspoon
Substitute: 1/2 teaspoon lemon extract

Marshmallows, Miniature
Amount: 1 cup
Substitute: 10 large marshmallows

Mayonnaise (for use in salads and salad dressings)
Amount: 1 cup
Substitute:
– 1 cup sour cream
– 1 cup yogurt
– 1 cup cottage cheese pureed in a blender
– Or use any of the above for part of the mayonnaise

Mustard, Dry (in cooked mixtures)
Amount: 1 teaspoon
Substitute: 1 tablespoon prepared mustard

Onion
Amount: 1 small or 1/4 cup chopped, fresh onion
Substitute: 1 tablespoon instant minced onion

TIP: Dried onion may be added directly to moist foods such as soups, gravies, sauces and salad dressings. You may need to rehydrate it with a little water before adding it to drier foods. Check package directions — one brand advises adding an equal amount of water and letting the dried onion stand 5 to 10 minutes.

Pasta (substituting one for another)
Amount: 4 cups COOKED
Substitute: The National Pasta Association suggests these substitution ratios.

– 8 ounces of UNCOOKED elbow macaroni, medium shells, rotini, twists, spirals, wagon wheels, bow ties, mostaccioli, penne, radiatore, rigatoni, spaghetti, angel hair, linguine, vermicelli and fettuccine all produce about 4 cups COOKED pasta

– Use about twice as much UNCOOKED egg noodles to provide 4 cups COOKED pasta. Approximately 8 ounces UNCOOKED egg noodles equal 2 1/2 cups COOKED noodles.

Pumpkin Pie Spice
Amount: 1 teaspoon
Substitute: 1/2 teaspoon cinnamon plus 1/4 teaspoon ground ginger plus 1/8 teaspoon ground allspice plus 1/8 teaspoon ground nutmeg

Rice 1 cup dry = about 3 cups cooked
Amount: Any amount
Substitute: Most rice products will substitute for each other on a fairly equal basis in recipes; however, their cooking times and the amount of liquid needed may vary. If possible, choose a rice with a comparable grain length for the closest match. Visit the USA Rice Federation’s site to learn more about cooking with the different forms of rice.

Rum
Amount: any amount
Substitute: 1 part rum extract plus 3 parts water. For example: for 1/4 cup rum, substitute 1 tablespoon rum extract plus 3 tablespoons water.

Sour Cream
Amount: 1 cup
Substitute: 1 cup plain whole-milk yogurt
Nonfat and lowfat yogurts are too lean to replace sour cream.

Sugar:
Brown Sugar (light)
Amount: 1 cup
Substitute: 1 cup granulated sugar + 1 tablespoon molasses

Brown Sugar (dark)
Amount: 1 cup
Substitute: 1 cup granulated sugar + 2 tablespoons molasses
Pulse the molasses in a food processor along with the sugar or simply add it along with the other wet ingredients.

Powdered/ Confectioners Sugar
Amount: 1 cup
Substitute: 1 cup granulated sugar + 1 teaspoon cornstarch,
ground in a blender (not a food processor)
Works well for dusting over cakes, less so in frostings and glazes

Tomato Juice
Amount: 1 cup
Substitute: 1/2 cup tomato sauce plus 1/2 cup water

Yeast
Amount: 1 compressed cake (3/5 ounce)
Substitute:
– 1 package (1/4 ounce) active dry yeast
– about or slightly less than 2 1/2 teaspoons loose active dry yeast

Yogurt (Plain)
Amount: 1 cup
Substitute: 1 cup sour cream

White Wine
Amount: ½ cup
Substitutes:

½ cup broth + 1 teaspoon wine vinegar
Add just before serving.

½ cup broth + 1 teaspoon lemon juice
Add just before serving.

½ cup Vermouth
The same amount of apple juice or white grape juice

Healthier Common food Substitutions:

Cooking at home rather than eating out is one of the best ways to start eating healthier. To boot the nutritional value of your meal try some of theses healthier common food substitutions to make your recipes that much better.

Applesauce: Use in baked goods to cut the fat. Use in place of half the called for amount of butter or oil. Perfect for muffins, breads, brownies and some cakes.

Nonfat Greek yogurt: Use to cut calories and add protein by replacing mayonnaise or sour cream.

Avocado: make the fat a healthier one. Avocados are high in monounsaturated “good” fats, which help you maintain healthy cholesterol levels and stave off heart problems. Use in place of butter, oil or cream in whipped dressings, spreads and mousse.

Bananas: High in potassium can help cut sugar and fat but in baking. Use ½ mashed banana is place of half the mount of butter or oil or use in place of 1 egg. If using mashed bananas as a sugar substitute, cut the amount of liquid called for in half to maintain the same level of moisture and texture.

Rolled oats, crushed nuts or ground seeds add good fats, fiber and nutrients use in place of bread crumbs for crunch coatings on chicken or casserole toppings.

Soda Water: Use in place of Tonic water. Tonic water is high in sugar, while soda water contains none

Whole Wheat Flour: Use in place of half the called for amount of all purpose flour

Veggie “noodles”: Make using a vegetable peeler or a mandolin to make long, zucchini or spaghetti squash use in place of pasta.

Potato Puree: add to a soup to make it thick and creamy, or puree part of a vegetable soup, use in place of heavy cream

Common Cooking Conversions, Math in the Kitchen

September 3, 2015September 3, 2015 Rachel Sherwood

(Common Cooking Conversions, 1 cup rice equals 3 cups cooked)

In the essence of “back to school” and learning new skills this month is all about what else we can learn from food. I love food not only because it tastes delicious and fills the need of hunger. From food you can also learn about the art, history, culture, math and science. Making a meal together fills our stomachs, brings us together and transforms the kitchen into a fun learning environment.

This week try bringing out a little math in the kitchen with common cooking conversions. When preparing a meal this week add a little fun learning. Ask younger kids to count the ingredients needed for a recipe or help measure out what is needed. For older kids let them help figure out how to time the meal based on time and temperature. For example, if the casserole has to bake at 350 for 45 minutes and the vegetables only take 20 minutes, when should the items go in the oven to have everything done for 6pm dinnertime? Or try doubling a recipe to make the second batch for a meal at a later time. If you are making a dessert like a cake or pie talk about fractions when serving it.

To make recipe alterations easy use this measurement conversion chart.

Sometimes it’s hard to know how much of an ingredient is actually need. When you know rough basic measurements of items it saves you time from having to exactly measure ingredients for recipes such as stir fry and casseroles. When baking make sure your measurements are more exact as the amount of flour, sugar, fat and leavening agents can drastically change the science of cooking and your end results. Here are some common cooking conversions for ingredients to make cooking easier and quicker.

General Food Conversions:

Rice: 1 cup instant = 1 ½ cups cooked
1 cup white or brown = 3 cups cooked
Beans: 1 cup dry =2 ½ cups cooked
Pasta: 8 ounces dry =4 cups cooked
or 5 ½ fine noodles like couscous
Bread: 2 slices fresh = 1 cup crumbs or cubes
Butter: 1 stick = ½ cup = 8 tablespoons
4 sticks = 2 cups = 1 pound
Cheese: 8 ounces = 2 cups shredded
2 ounces= ½ cup shredded
1 pound =4.5 cup shredded
Cream: 1 cup heavy cream = 2 cups whipped
Chocolate: 1 cup = 6 oz. chips
1 pound cocoa = 4 cups
Flour: 1 pound = 3 ½ cups
Sugar: 1 pound = 2 cups granulated
or 2 ¼ cups packed brown
or 4 ½ cups powdered
Eggs: 7 large = 1 cup whites
1 large egg = ¼ cup liquid egg substitute
Berries: 1 pint =2 ¼ cups
Apple: 1 medium = 1 cup sliced
Lemon: 1 medium = 1 teaspoons grated zest and 2 tablespoons juice
Herb: 1 tablespoons fresh = 1 teaspoon dry
Carrot: 1 large = 1 cup grated
1 pound raw = 2 ½ cups sliced
Onion: 1 large =1 cup chopped
1 medium =1/2 cup chopped
1 small = ¼ cup chopped
Potato: 1 medium = 1 cup sliced or cubed
Bell pepper: 1 large = 1 cup chopped
Tomato: 1 large = 1 cup chopped

Oven terms and temps

Warming: 200 Degrees F. 95-100 Degrees C.
Very Slow: 250-275 Degrees F. 120-140 Degrees C.
Slow: 300-325 Degrees F. 150-160 Degrees C.
Moderate: 350-375 Degrees F. 180-190 Degrees C.
Hot: 400-425 Degrees F. 200-220 Degrees C.
Very Hot: 450-475 Degrees F. 230-240 Degrees C.
Broil: 500-550 Degrees F. 260-290 Degrees C.

Ovens can very in temperatures drastically just because it says it is at 350 does not mean it is always accurate be sure to check the temperature of your oven and have it calibrated correctly for best results.

Baking Pan Volume:

11x7x2 = 6 cups
13x9x2 = 14 cups
9x9x1.5 = 8cups
9x9x2 = 10 cups
10x 10x 2 = 12 cups
8x8x1.5 = 6 cups
8x8x2 = 8 cups
8x 1.5 circle = 4 cups
8×2 circle = 6 cups
9x 1.5 circle = 6 cups
9×2 circle = 8 cups
10 x 2 circle = 12 cups
8x4x2 loaf = 4 cups
9x5x3 loaf= 8 cups

Three Safe Ways to Thaw Food Quickly

August 27, 2015 Rachel Sherwood

(Freezer making meal prep with my pregnant friends)

After three weeks of spacing out meal prep I have a fully stocked freezer ready to go complete with meal options like Chicken and broccoli cheese casserole, Lasagna rolls, Meatballs a variety of soups, even baked goods like pretzels, rolls, corn bread for the chili and banana bread.

Last weekend I invited a few other pregnant friends over to make freezer meals so we could all have a little party and prepare for when we have no time or energy to cook. So with baby on the way I may not be sleeping much but at least I know we will be eating well. The best part is I don’t even have to think about it. Now it’s just about picking what I want and heat and serve delicious homemade meals.

(My fully stocked freezer full of easy meal options)

Wrapping up all the great secrets, techniques and recipes for Make Ahead Meals and Dinner Made Easy with Freezer Meals I share this week Three safe ways to thaw food quickly so you have great tasting meals when you need them most.

Three safe ways to thaw food quickly

In general it is not safe to thaw items directly on the counter, as it takes too long and thaws unevenly. Here are Three safe ways to thaw food quickly.

How to thaw meat:

Refrigerator Thawing works well and is very safe leaving the thawed product still safe to eat 2-3 days after it is thawed. When thawing meat put the item on a plate to catch any drippings as it thaws. Note that this method just takes time; generally allow 24 hours per every 4 pounds of meat. Even small amounts can take a full day to thaw. Keep in mind that some areas or the refrigerator are colder than others and this will effect the time to thaw as well. Food will take longer to thaw in a refrigerator set at 35 °F than in one set at 40 °F.

Cold Water Thawing
No time to wait for the refrigerator? Cold Water Thawing is faster than refrigerator thawing but requires more attention. Place the food in a leak-proof package or plastic bag. If the bag leaks, bacteria from the air or surrounding environment could be introduced into the food. Also, you don’t want the meat to absorb extra water. Submerge the bag in cold water, changing the water every 30 minutes so it continues to thaw. Estimate about 30 minutes per pound; 3- to 4-pound package may take 2 to 3 hours. A 16-pound turkey will take about 8 hours to thaw this way. For larger items it is easiest to plan ahead and let them thaw in the refrigerator. If thawed completely, the food must be cooked immediately.

Microwave Thawing
This method is my least recommended but it is considered safe by USDA standards so I will include it for last-minute needs. With microwave thawing plan to cook the food immediately after thawing because some may become warm and begin to cook during the thawing. Holding partially cooked food is not recommended as it could bring it into the temperature danger zone. Follow the individual unit’s introduction for microwave thawing, as each unit is different.

Cooking Without Thawing
No time at all? No worries, this is why I recommend packaging items in individual servings. It is perfectly safe to cook foods from the frozen state. The cooking will take approximately 50% longer than the recommended time for fully thawed or fresh meat and poultry. This method is great for chicken breasts, pork chops and burgers.

(individual burritos, ready for the freezer)

Casseroles

(Chicken broccoli cheese casserole, ready to be covered for the freezer)

You can thaw a casserole overnight in the refrigerator but most casseroles can also be baked right from frozen. Be sure you are using freezer to oven safe dishes or opt for disposable foil pans that make clean up a breeze.

To bake place frozen casserole in preheated oven uncovered. Or partially thaw at room temp or overnight in the refrigerator.

Baking times for casseroles from frozen:

1 qt. 1 hour 15min
2 qt. 1.5- 2 hours
3 qt. 2-2.5 hours

Other tips:

When using noodles in a casserole undercook them slightly as they will finish cooking during re-heating.
Freeze topping separately and add during the last 40 min of baking.

Soups and Sauces:

Store soups in individual or small serving sizes to safely thaw quickly. Thaw overnight in the refrigerator or place in cold water for about 15 minutes and then heat in a pan or microwave.

(Soups frozen flat will thaw quickly)

Store sauces, extra broth, or juices in ice cube trays so you can easily portion out what you need

(sauce for short ribs frozen in easy access and portioned ice cube trays)

Dinner Made Easy with Freezer Meals

August 19, 2015August 19, 2015 Rachel Sherwood

Freezing meals is a huge time and money saver for those busy days. Dinner made easy with freezer meals sounds like an easy concept but there are a few secrets to making them easily accessible and tasty. No one wants to wait for something to thaw for hours when you are in a rush only to find bland flavors and soggy textures. This fall with baby on the way I am making sure to have a wide assortment of delicious meals ready to go. You can do this too making those busy school nights easier and not worrying about “what’s for dinner” after a long day. Follow these techniques below for dinner made easy with freezer meals.

Your family size and the type of food will help determine the best way to portion and store items. You want to package things in correct portion sizes for your desired meal. If you are unsure individual portions or portions for two are easiest to thaw quickly and use as many as you need for a particular meal. Remember the smaller the item is the faster it will defrost.

The key to keeping foods fresh and tasting great while frozen is keeping out as much air as possible. If air can move around the food this is what causes food to change flavor, dry out and cause freezer burn destroying the taste and texture.

Essential Dinner Made Easy with Freezer Meals 101:

Pack items in small quantities for quick defrosting times;
Take meat out of the containers and wrap it individually;
Avoid freezer burn by packing airtight, wrap in plastic then foil or use a vacuum sealer;
Clearly label, date and include cooking instructions on packages for easy use.

Freezer Meals Extra Secrets:

Freeze extra broth and sauces in ice cube trays so you can use just what you need.
Freeze extra coffee, juices or pureed fruits and vegetables to add to smoothies.
Remove the skin and cut bananas in chunks allow to freeze individually on a parchment lined sheet pan. This way they are easier to defrost faster, measure out for baking, quick additions to smoothies and easy snacks.
Make large batches of soup and freeze individual 1-2 servings in plastic freezer bags — lay each flat on a sheet pan so they freeze in sheets, they take up less space and defrost quickly this way.
Use foil pans to cut down on dishes.
Save your summer herbs by pureeing them with olive oil and freezing in ice cube trays.
Keep extra pancakes waffles by allowing to cool then freezing in a single layer. Transfer to freezer bags for up to three months. Reheat in a toaster or in a 350-degree oven on a baking sheet covered with foil for a hot breakfast without the effort and mess.

A few of my family favorites for Dinner Made Easy with Freezer Meals

Try this family-loved favorite 4 Cheese Italian Stuffed Shells.

My family loves stuffed shells. They are perfect for children and adults. We make them by the mega batch getting everyone together for a shell-making party making the work easy and fun. Yes, my sister in-law is drinking wine from a straw in this photo, you see your hands can get a little messy while stuffing.

(My husband and sister-in-law stuffing shells)

We package the stuffed shells in freezer bags so we can take out enough for one or enough for a party. After we are done making them we divide up the bags and everyone leaves with several dinner made easy meals.

(500 shells ready for the freezer)

Meatballs are another family favorite dinner made easy freezer meal. I also use the same recipe for meatballs and shape it into a meatloaf too. This one recipe can be converted to two completely different meals easily. Serve the meatloaf with mashed potatoes and gravy and meatballs with red sauce and noodles.

Freezer meals can go far beyond just dinner. Don’t forget about breakfast on those busy mornings. I always have some frozen bananas on hand for quick additions to smoothies. They are easily portioned out to make and freeze a few loaves of banana bread.

You can freeze the already baked loaves wrapped tightly in plastic then foil for great flavor and easy on the go breakfast and snacks.

(Banana bread, sliced frozen bananas and mashed banana portioned out for easy baking)

Get the recipe for this easy Banana bread here.

Make-Ahead Meals

August 6, 2015 Rachel Sherwood

It’s not always easy to get meals on the table especially when you are tired after a long busy day. As I am getting ready to have a baby soon I am happy to share some of my secrets to Make-Ahead Meal Success.

Make-ahead meals are essential to any kitchen that feeds a busy lifestyle. When you have a few tried and true meals that are always ready to go you will never worry about what is for dinner again.

Make-ahead meals work best when they are in the portion size you need, so they defrost quickly and are at the point of “heat and serve”. Not to say that crock-pot meals do not fall into this category but the problem with crock-pot meals is they still require lots of advance thought, allowing them to thaw and cook for 6-8 hours. Our goal is to eliminate all extra thought and work to the absolute minimum, because when you are running late and hungry – it is already too late. The secret to success is in the storage and packaging of items for easy use.

These techniques are perfect to help those tired new moms, gifts for those who are sick, and anyone with a busy lifestyle who wants to get a homemade dinner on the table quickly.

Soups Storage:

(individually packaged frozen soups)

Homemade soup and chili are great to have on hand. Storing them flat in individual servings makes for quick thawing and saves space in the freezer by stacking them.

Try my Creamy Tomato Basil Soup.

Ready-Made Meals for One or Many:

(Frozen Lasagna Rolls)

As an entrée I love to have Lasagna Rolls on hand as they are simple enough for children and fancy enough for a dinner party.

The key is to make and freeze in individual portions you can take out just enough for one or enough for a party if needed.

Complete Meal with No Dishes:

Some days just the thought of “what’s for dinner” can be too much. It’s great to have a few Complete Meal options ready to go that are just “heat and serve”. Even better portion these into foil pans so you don’t even have to worry about extra dishes.

Chicken and Broccoli Cheese Casserole is a perfect ready-made complete meal.

(Label, date and put cooking instructions on freezer packages for easy use)

Always label and date the package so you know what it is but I suggest taking it one step further and writing the cooking instructions directly on the package so you don’t have to think about it later making for easy husband help.

Dessert: Apple Pie in an Instant

I always make the apple pies for my family holidays but the last thing I want to do when I have a newborn baby is chop apples.

(Apple pie baked and prep for freezer apple pie)

So instead my pies are actually already prepared. You can buy apples when they are fresh and on sale getting the best quality and saving money, then mix the filling in advance and freeze it separately. Again I freeze it flat so it thaws quickly the only thing I need to do is dump this in a piecrust and put it in the oven. I will never prepare just one pie; I always process enough apples for at least 2-3 so I can have homemade pies whenever I need them.

(Apple Pie, get the recipe here).