Forums: September 2010 Kickstart Forum Archive: Substitutions
Created on: 09/20/10 07:09 AM Views: 4309 Replies: 15
cch22 Joined: 09/08/10 Location: New York State Posts: 1001	Substitutions Posted Monday, September 20, 2010 at 7:09 AM While i have a lot of new recipes that i like.. i have a few that i will probably be converting. So could you please tell me what you substitute for different "regular" ingredients when baking. also which ones to stay clear from.. 1 egg = how much applesauce.. or 1/2 of a smashed banana.. 1/2 cup oil = ? what else?
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Susan Levin Joined: 12/26/09 Posts: 1212	RE: Substitutions Posted Monday, September 20, 2010 at 7:17 AM There is a product called EnerG Egg Replacer. It's a powder made from potato starch. You whisk it with water. As for replacing 1/2 cup of oil, I would replace with equal amounts apple sauce, water, soy milk, or a mixture of all of them. I am in no way saying it tastes the same as when you use oil. Far from it. But you can change your tastes to enjoy something lighter. Have you seen this page? There are other replacement ideas just above the recipes: http://www.pcrm.org/health/veginfo/eggs.html. Susan Levin, MS, RD PCRM Director of Nutrition Education
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cch22 Joined: 09/08/10 Location: New York State Posts: 1001	RE: Substitutions Posted Monday, September 20, 2010 at 7:28 AM Thank you Susan. Yes I did see that page. I think it is where I saw the mashed banana. Just curious. I notice that the recipes on the 21 day kickstart use a lot of balsamic vinegar, lemon juice etc. Is the menu actually designed to try and change taste buds? Does using those ingredients for dressings help reduce cravings? I made the carrot soup again, left out the vinegar & lemon juice.... replaced it with ginger. It is a little hard getting used to the tart flavors. I think i would like to try and find something that is slightly spicy rather than tart or sweet. I like lime a little better than lemon. The thing that is great about the dressing is that they last a long time; i don't eat up the salads in one day. Any ideas what i could use on the Couscous Confetti Salad instead of lemon? I do like the mixture of different veggies and textures. It is a great recipe for me.
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Susan Levin Joined: 12/26/09 Posts: 1212	RE: Substitutions Posted Monday, September 20, 2010 at 8:52 AM Vinegar and lemon don't have any special abilities to help change taste buds. They're just better than using oil. Lime, ginger, and any other spices you want to use are fine too. Susan Levin, MS, RD PCRM Director of Nutrition Education
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cch22 Joined: 09/08/10 Location: New York State Posts: 1001	RE: Substitutions Posted Monday, September 20, 2010 at 9:39 AM oh good.. i happened to find a post by molly on an older kickstart. she used rice vinegar, garlic and mustard..i might mix that up.. i do like rice vinegar and garlic.. not sure about the mustard with it..
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Susan Levin Joined: 12/26/09 Posts: 1212	RE: Substitutions Posted Monday, September 20, 2010 at 9:48 AM Also, Rip Esselstyn's The Engine 2 Diet has some good dressing recipes that are lower in fat. If you are ever in a bookstore or a Whole Foods, you could check out some of his ingredient suggestions. The one I liked had toasted sesame seeds, maple syrup, tamari, and water. I didn't think I would like this AT ALL because the idea of tamari on salad kind of made me cringe. But lo and behold it was delicious. SEASONED rice vinegar is good by itself. This was also surprising to me. Susan Levin, MS, RD PCRM Director of Nutrition Education
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slowcarr Joined: 12/27/09 Posts: 33	RE: Substitutions Posted Monday, September 20, 2010 at 2:47 PM Have you tried seasoned rice vinegar? It is sweeter than apple cider vinegar.
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lbraith Joined: 09/13/10 Posts: 14	RE: Substitutions Posted Monday, September 20, 2010 at 4:01 PM I don't like a lot of vinegar or acid flavors, either. Sometimes for a creamy dressing, I'll use a tiny bit of balsamic with Vegenaise, which cuts the acid. Other flavors I like to add are smoked paprika (lovely smoky, rich flavor), curry powder, and non-vinegary chile sauce or chile-garlic sauce (like Sriracha). Finely chopped roasted red peppers or sun-dried tomatoes add nice flavor, too, without tartness. cch22 wrote: I made the carrot soup again, left out the vinegar & lemon juice.... replaced it with ginger. It is a little hard getting used to the tart flavors. I think i would like to try and find something that is slightly spicy rather than tart or sweet. I like lime a little better than lemon.
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genina929 Joined: 09/24/10 Posts: 4	RE: Substitutions Posted Friday, September 24, 2010 at 9:48 AM Speaking of substitutions. My Naturopathic Doctor wants me to omit Soy (unless it is fermented) from my diet. What substitutions can I use? It seems like soy is everywhere! I am concerned about getting enough protein as well. Thank you!
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Susan Levin Joined: 12/26/09 Posts: 1212	RE: Substitutions Posted Friday, September 24, 2010 at 10:45 AM The soy bean is but one bean. You will get more than enough protein from all of the other beans, whole grains, and vegetables. Susan Levin, MS, RD PCRM Director of Nutrition Education
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genina929 Joined: 09/24/10 Posts: 4	RE: Substitutions Posted Friday, September 24, 2010 at 10:56 AM Thank you, but I guess I should have been more specific to Tofu as well. Tofu is used so much in recipes, either b/c of its consistency or health factors. Is there a good substitute for that? Thanks again!
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mollyhorn Joined: 03/03/10 Location: Fort Worth, TX Posts: 582	RE: Substitutions Posted Friday, September 24, 2010 at 11:24 AM genina929 wrote: Speaking of substitutions. My Naturopathic Doctor wants me to omit Soy (unless it is fermented) from my diet. What substitutions can I use? It seems like soy is everywhere! I am concerned about getting enough protein as well. Thank you! Hi, Do you know why this naturopath wants you to omit soy? Soy is a very healthy food and definitely not the danger that some alarmists think it is. Molly Horn
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genina929 Joined: 09/24/10 Posts: 4	RE: Substitutions Posted Friday, September 24, 2010 at 1:15 PM She thinks It's very processed in this country (even the non GMO) and has been linked to thyroid dysfunction and feels it inhibits absorption of certain vitamins. She prefers if it's fermented- i.e. tempeh, miso, soy sauce. And wants me to avoid the non-fermented soy like: tofu, soy milk, soy ice cream, soy chips, etc. PS- like your little saying and Congratulations!
	Edited 09/24/10 1:16 PM Quote | Send PM | Link | Top | Bottom
Susan Levin Joined: 12/26/09 Posts: 1212	RE: Substitutions Posted Friday, September 24, 2010 at 1:24 PM Well, the only substitute that I can think of that is not processed is a whole bean. Products like seitan (wheat gluten) and Field Roast (soy free and made from wheat gluten) are great soy subs but certainly processed. So, if your ND is concerned with processed foods and you want to follow her guidelines, I would stick with beans. Susan Levin, MS, RD PCRM Director of Nutrition Education
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mollyhorn Joined: 03/03/10 Location: Fort Worth, TX Posts: 582	RE: Substitutions Posted Friday, September 24, 2010 at 2:46 PM Thanks, Genina! I agree with Susan, too. If you're trying to avoid processed foods completely, then you may have to avoid most of the soy products. Molly Horn
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genina929 Joined: 09/24/10 Posts: 4	RE: Substitutions Posted Friday, September 24, 2010 at 3:30 PM Thank you both for your expert input. I really appreciate it!
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