Gluten and Other Food Substitutions

Gluten- Free Flour Substitutions

Gluten free flour- 1 cup flour=
1 cup millet flour
7/8cup buckwheat flour
3/4 cup brown rice flour
3/4 cup chickpea flour or other bean flour like sorghum
7/8 cup amaranth flour
1 cup cassava flour
1 cup almond flour
 
G-Free Foodie-KC's Favorite gluten free flour blend
*Use finely ground flours for best results in baked goods*
1 cup Oat Flour (from Gluten Free Oats, of course)
1 cup Tapioca Flour (also called Tapioca Starch)
1 cup Coconut Flour
1/2 cup Sweet Rice Flour
 
Mix in a food processor or mixer for at least ten minutes.  Store in an airtight container in a cool, dry place.  
 
Thickeners- 1 tbsp wheat flour=
1 1/2 tbsp arrowroot
1/2 tbsp cornstarch
1 tbsp tapioca
1 tbsp potato flour or potato starch
 
Try to avoid commercial baking powder as it contains cornstarch, gluten and aluminum. Buy aluminum free baking powder or make your own using 1 teaspoon baking soda and 2 teaspoons cream of tartar. Use 1 teaspoon of this mixture for each cup of flour called for in the recipe.

Dairy

Milk

For most baking and cooking purposes you can subsititute 1 cup of milk with 1 cup of 

  • soy milk
  • rice milk
  • hemp milk 
  • almond milk
  • coconut milk or
  • goat's milk (if tolerated)

Buttermilk

For most baking and cooking purposes you can subsititute 1 cup of buttermilk with 1 cup of

  • Cultured coconut milk
  • Mix 3 teaspoons lemon juice or apple cider vinegar with dairy-free milk and let sit for 15 minutes

Yogurt

For most baking and cooking purposes, you can replace 1 cup of yogurt with1 cup of

  • soy yogurt
  • coconut yogurt
  • soy sour cream

Butter

For most baking and cooking purposes you can substitute 1 stick of butter (= 8 Tablespoons = 1/2 cup = 4 ounces) with 8 Tablespoons of

  • margarine
  • shortening
  • vegetable oil
  • Earth Balance Vegan Buttery Sticks
  • or 6 Tablespoons of coconut oil

Soy

If you cannot tolerate soy in addition to dairy, there are soy-free and dairy-free products on the market, such as SoDelicious' coconut milk coffee creamer, Earth Balance's soy-free, dairy-free margarine and Daiya soy-free, dairy-free cheese.

Eggs

For most baking and cooking purposes you can subsititute

  • Ener-G Egg Replacer (use according to directions)
  • 1 egg = 1 tablespoon ground flaxseed or ground chia seeds + 3 tablespoons water (let sit for a few minutes until thickened)
  • 1 egg = 3/4 teaspoons Ener-G Egg Replacer, 1 tablespoon warm water, 3/4 teaspoon baking powder, 1 1/2 tablespoon unsweetened applesauce

Sugar

 
For most baking and cooking purposes, you can substitute 1 cup of sugar for
  • 1/2 cup honey
  • 1/2 cup maple syrup
  • 1/2 cup molasses
  • 1/2 cup rice syrup
  • 1/2 cup fruit puree
  • 1 tsp ground stevia
  • 1/3 cup of agave
If the recipe is too dry you may need to add some water or juice, especially if you have taken out eggs as well.