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COOKING SUBSTITUTES

MILK- Fruit Juice, vegetable puree and vegetable cooking water all work reasonably well in cooking and baking in place of milk.
Test sheep or goats milk to see if you are allergic to it and if not use it occasionally.

Like all milks it tends to separate when frozen so where possible, buy it fresh.
Soya milk has a less pleasant flavour, but is good in rice puddings, custards etc.

Coffee Mate and Coffee Compliment may be used, (but test to be sure it suits you)

Raw potato water may be used instead of milk in any recipe. To make it:- Dice potato into a blender and add warm water, about a cup) and blend. There is now a good range of plant milks available in most healthfood shops. Such as oat milk, rice milk, millett milk and almond milk which may used on the rotation diet.

WHIPPED CREAM - Add a sliced to one beaten egg white. Beat until stiff and the banana will dissolve. Use immediately or it will discolour and separate.

BUTTER - Use melted animal fat of any kind: Poultry fat has a nice flavour, but goose and duck are softer and moister than butter: pork and beef fat are about the same in texture; lamb fat is harder and stays very firm at room temperature.

Vegetable oils can be used too, but they can be too thin and dry for some recipes, (if you can tolerate glycerine, which is hygroscopic, therefore attracting moisture, you may be able to add a dessertspoonful to the recipe to compensate for the dryness or add fruit puree to the mixture to add both fibre and moisture).

EGG - To give body and stickiness use:- apple or other fruit sauce, pureed cooked, starch vegetables, flaxseed water mixture; cottage cheese or soured milk, or nut butter.One teaspoon of baking powder for each egg left out will give the rising power of one egg, but won't keep the baked goods from falling as an egg will because it lacks the egg's cohesive properties, (body and stickiness.)

I have often used tapioca flour, sago flour and arrowroot as egg substitutes and these all work reasonably well. They provide some degree of stickiness and set quite well. You could also try corn flour or potato starch. A raised dessertspoonful of any of these starches to 9 oz of flour will work quite well.

SUGAR - Honey, sorghum, and maple syrup can be substituted, but the other liquids in the recipe must be decreased 1/4 cup for each cup of honey, maple or sorghum. Honey is 2 1/2 times sweeter than sugar, so keep this in mind when substituting. A honey/fat combination turns out better if not blended like a sugar/fat combination, so a honey recipe is often more successful. See honey recipe books for detailed honey use, but bear in mind the need to rotate foods as much as possible. When no liquid is called for, (as in some candy recipes) try adding something granular, (nuts, or grains, for instance). Ordinary recipes using sugar, can be used by substituting fructose, obtainable from the diabetic counters of high street supermarkets

Sorbitol (available from Boots) can be used instead of fructose, and is rather like icing sugar. Limit intake however, as too much can have a laxative effect! Sorbitol is good for butter cream icing, it can be flavoured with pure flavourings - mint is lovely, it also costs a lot less than fructose.

GRAIN - Do not use rye, corn, barley, malt flour or millet as a substitute for wheat. Flours other than rye, wheat and barley are low in gluten and do not stick together very well. They tend to collapse easily. Shredded raw starch vegetables such as carrots, potatoes, parsnips, artichokes, young turnips, kohlrabi, squash or sweet potatoes, will help to provide fibre to hold the mixture together.

WHEAT - (Substitutes for one cup of wheat flour)
3/4 Cup Corn Starch 7/8 Cup Buckwheat
7/8 Cup Cornflour 7/8 Cup Rice Flour
3/4 Cup Coarse Cornmeal 1 1/3 Cup Ground Rolled Oats
1 Scant Cup Fine Cornmeal 3/4 Cup Soya Flour
3/8 Cup Potato Flour Cup Oatmeal (finely ground)
3/4 Cup Sago Flour
Products baked with these flours require long, slow baking. See manufacturers recipes for further details. Source of above information- Nutrition Associates, Galtres House, Lysander Close, Clifton Moorgate, York.

TRI-SALTS
2 Parts Potassium Bicarbonate
3 Parts Sodium Bicarbonate
1 Part Calcium Carbonate
Sieve all the ingredients together, (you may need to do this outside or where a dust mask as it can make you sneeze a lot). Use one teaspoon of the above mixture to 1/4-1/2 teaspoon powdered vitamin C in a third of a tumbler full of filtered water to alleviate allergic reactions such as headaches, nausea, chronic heartburn etc. The sooner you take the tri-salts after a suspect food the better it works to lessen the symptoms. Source Airedale Allergy Centre, Nr Keighley.