Allergy Friendly Substitutions for Cooking & Baking

Source: Living Without Pantry Substitutions Oct/Nov 2010
I wish I had had this list with my kids's allergies were first diagnosed.  I copied this, put it in a plastic page protector, and taped it on the inside of my cupboard so I can easily reference it when baking and using a non modified recipe.  You are welcome!
Milk: Replace 1 cup of cow's milk with one of the following:
1 cup soy milk (plain)
1 cup rice milk
1 cup fruit juice
1 cup water
1 cup coconut milk
1 cup goat's milk
1 cup hemp milk

Buttermilk Replace 1 cup buttermilk with one of the following:
1 cup soy milk + 1 TBS lemon juice or 1 TBS white vinegar
1 cup coconut milk
7/8 cup rice milk
7/8 cup fruit juice
7/8 cup water

Yogurt: Replace 1 cup of yogurt with the following:
1 cup soy yogurt or coconut yogurt
1 cup soy sour cream
1 cup unsweetened applesauce
1 cup fruit puree
1 cup goat milk kefir
1 cup goat yogurt
1 cup almond milk yogurt

Butter: Replace 8 TBS (1 stick) butter with one of the following:
8 TS Fleischmann's unsalted margarine
8 TBS Earth's Balance (Non Dairy) buttery spread
8 TBS Spectrum Organic Shortening
8 TB vegetable or olive oil
For reduced fat
6 TBS unsweetened applesauce + 2 TBS fat of choice

Eggs:  Replace 1 large egg with one of the following:
3 TBS unsweetened applesauce (or other fruit puree) + 1 TBS baking powder
* THIS IS ONE I USE THE MOST 1 TBS flax meal (ground flax seeds) or salba seed (chia seeds) + 3 TBS hot water. (Let stand, stirring occasionally, about 10 minutes or until thick.  Use without straining)
Egg re-placer, according to the package directions
4 TBS pureed silken tofu + 1 tsp baking powder
Replacing more than two eggs will change the integrity of a recipe.  For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu.  Because egg substitutions add moisture, you may have to increase baking times slightly.
Note: to replace one egg white, dissolve 1 TBS plain agar powder into 1 TBS water.  Beat, chill for 15 minutes and beat again.

Nuts: Replace tree nuts or peanuts with an equal amount of the following:
Toasted coconut
Sunflower seeds
Toasted sesame seeds (only 2 to 3 TBS)
Crushed corn flakes
Crushed rice crispy cereal
Crushed potato chips
Pumpkin seeds
Hazelnuts
Pecans
Almonds

Peanut butter: Replace peanut butter with:
Almond butter
Hazelnut butter
Cashew butter
Sunflower butter
Apple butter (see my recipe)
Pumpkin butter (I will post a yummy recipe soon!)

Substitute 1TBS baking powder (because baking powder has cornstarch) with
1/4 tsp non aluminum baking soda + 1/2 tsp cream of tartar

Chocolate chips that have soy and or milk: Enjoy Life brand chocolate chips (found at Maceys, Walmart, on vitacost.com and at Good Earth)

Gluten Free Flour Substitutions
To make flour blend, thoroughly combine all ingredients. Store in a covered container in the refrigerator until used.  You can double or triple these recipes to make as much flour mix as you need.  ALSO SEE THE NOTE BELOW ABOUT THE KEY TO USING GUAR GUM and or XANTHAM GUM.  It is very important for gluten free cooking.
All Purpose Flour Blend
Use this in all your gluten-free baking.
1/2 cup rice flour (found in bulk section at health food store on on vitacost.com)
1/4 cup tapioca starch/flour (found same place as above)
1/2 cup corn starch or potato starch (potato starch also found as above)

High Fiber Flour Blend
This high fiber flour blend works for breads, pancakes, snack bars and cookies that contain chocolate, warm spices, raisins, or other fruits.  It is not suited to delicately flavored recipes, such as sugar cookies, crepes, cream puffs, birthday cakes or cupcakes. (Look for all ingredients in the bulk section at Good Earth, at vitacost.com, or at azure standard co-op, and I think you can even find most at Maceys in the gluten free section).
1 cup brown rice flour or sorghum flour
1/2 cup teff flour
1/2 cup millet flour or Montina flour
2/3 cup tapioca starch/flour
1/3 cup cornstarch or potato flour

High Protein Flour Blend
This nutritious blend works best in baked goods that require elasticity, such as wraps and pie crusts.  (Look for all ingredients in the bulk section at Good Earth, at vitacost.com, or at azure standard co-op, and I think you can even find most at Maceys in the gluten free section).
1 1/4 cups bean flour (your choice), chickpea flour or soy flour
1 cup arrowroot starch, cornstarch, or potato starch
1 cup tapioca starch/flour
1 cup white or brown rice flour

Self Rising Flour Blend
Use this blend for muffins, scones, cakes, cupcakes or any recipe using leavening. (Look for all ingredients in the bulk section at Good Earth, at vitacost.com, or at azure standard co-op, and I think you can even find most at Maceys in the gluten free section).
1 1/4 cups white sorghum flour
1 1/4 cups white rice flour
1/2 cup tapioca starch/flour
2 tsp xanthan or guar gum
4 tsp baking powder (see above substitute)
1/2 tsp salt

General Guidelines for Using Xanthan or Guar Gum
Gum (xanthan or guar) is the KEY to successful gluten free baking.  It provides the binding needed to give the baked product proper elasticity, keeping it from crumbling.
Add 1/2 tsp xanthan gum or guar gum per cup of flour blend to keep cakes, cookies, bars, muffins and other quick breads.
Add 1 tsp per cup of flour blend to make yeast bread, pizza dough or other baked items that call for yeast.
Note: If you purchase a commercial flour blend, read the ingredient list carefully.  Some blends contain salt and xanthan or guar gum.  If so, there is no need to add more.

Elk with Plum Sauce and Rice

This was a very happy experiment that turned out amazing!  I had some pretty red plums fresh from my neighbor's tree, and I wanted to eat something exotic for lunch.  A star recipe was born!  The sauce was gorgeous!  My kids were raving about how this meal was perfectly sweet/tart/savory with lots of texture and bright color.

Elk Prep:
1 to 2 elk roasts (from my hubby's elk we home processed :))
1 Rapunzel brand bullion cube
garlic salt to taste
onion powder to taste
Himalayan salt to taste
Place elk roasts in a slow cooker.  Cover roasts with water until water reaches within 1/2 inch from the top of the roasts. Add bullion cube and spices listed above to taste. Slow cook for 10-15 hours.  At the end of elk cooking time prepare plum sauce.  Also, make your favorite rice according to package directions.  (I made Jasmine rice in my pressure cooker.)

Plum Sauce:
2 1/2 cups sliced plums (about 3/4 pound)
1/3 cup sugar (use sweetener of choice to substitute: agave, sucanate, honey, etc)
2 TBS water
Combine all the ingredients in a sauce pan. Cover, bring to a simmer over medium low heat. Reduce heat to low, cook for 15 minutes our until plums are tender.  Cool slightly.  Place in a food processor (I love my Blend Tech Blender) and pulse until chunky.

Serve the plum sauce and slow cooked elk on a bed of cooked rice of your choice.
A feast for the eyes and the mouth!