Conversion Chart - Food Substitutions Use this food substitution and conversion chart to select ingredient substitutes when you are cooking and your recipe suggests ingredients you do not have available. Herbs, Spices and Seasonings | Baking Ingredients | Cheese and Dairy Products | Eggs | Fats, Oils and Vinegars | Fruits and Vegetables | Miscellaneous | Healthy Herbs, Spices and Seasonings Substitutions Allspice 1 tsp 1/2 tsp cinnamon, 1/2 tsp ground cloves OR 1/2 tsp ground cinnamon, 1/4 tsp ground cloves, 1/4 tsp ground nutmeg Ammonium Carbonate 3/4 tsp 1 tsp baking soda Anchovy, mashed 1 1 tsp anchovy paste Anise Extract 1 tsp 1 1/2 tsp anise seed Aniseed   Fennel seed or a few drops anise extract Apple Pie Spice 1 tsp Mix 1/2 tsp ground cinnamon, 1/4 tsp ground ginger, 1/8 tsp ground allspice and 1/8 tsp ground nutmeg OR 1 tsp cinnamon plus 1/8 tsp ground nutmeg OR 1/2 tsp cinnamon, 1/4 tsp nutmeg, and 1/8 tsp cardamom OR 1/2 tsp ground cinnamon, 1/4 tsp ground nutmeg, 1/8 tsp ground allspice, 1/8 tsp ground cardamom Arrowroot 1 tbsp 2 tbsp all-purpose flour OR 1 tbsp cornstarch Basil   Oregano or thyme Bay Leaf 1 whole 1/4 tsp crushed Beau Monde 1 tbsp 2 tsp onion powder, 1 tsp celery salt OR 1 tbsp seasoning salt Black Pepper   White pepper, allspice, or savory Cardamom   Ginger or ground cinnamon Cayenne 1/8 tsp 4 drops tabasco sauce Celery Salt 1 tsp 3/4 tsp salt, 1/4 tsp crushed celery seed Celery Seed (for pickling)   Dill seed Chervil 1 tsp 1 tsp dried parsley flakes plus 1/8 tsp rubbed, dried sage OR 1 tsp parsley Chili Hot Red, dried, whole   Crushed red pepper Chili Powder, hot 1 tsp 1 tsp 1 tbsp 1 tsp regular chili powder plus 1/8 tsp ground red pepper OR Dash bottled hot pepper sauce plus a combination of oregano and cumin OR 2 tsp cumin, 1 tsp cayenne, 1 tsp oregano, 1/2 tsp garlic powder Chinese Five Spice 1 tsp 1/4 tsp each of: Crushed anise seeds, ground cinnamon, ground cloves and ground ginger Chives   Green onion, onion, or leek Cilantro   Parsley Cinnamon 1 tsp 1/4 tsp nutmeg or allspice Cinnamon Sugar 1 cup 7/8 cup granulated sugar, 2 tbsp ground cinnamon Cloves   Allspice, cinnamon, or nutmeg Cumin   Chili powder Curry Powder 1 tbsp 1/2 tsp ground cardamom, 1/2 tsp cayenne, 1/2 tsp ground coriander seed, 1/2 tsp cumin, 1/2 tsp ground ginger, 1/2 tsp turmeric Dill 3 tsp fresh chopped 1 tsp dried dill Dried Herbs 1/2 tsp dried 1 tsp fresh Fennel Seeds   Caraway seeds Fines Herbs 1 tsp or 1/3 cup 1/4 tsp each of dried thyme leaves, oregano leaves, sage leaves and rosemary OR 3 tbsp parsley flakes, 2 tsp dried chervil, 2 tsp dried chives, 1 tsp dried tarragon Five Spice Power 5 tsp 1 tsp ground anise, 1 tsp ground fennel, 1 tsp ground cloves, 1 tsp ground cinnamon, 1 tsp ground pepper Garlic 1 clove fresh 1/8 tsp garlic powder OR 3/4 tsp minced garlic OR 1/2 tsp garlic salt OR 1/2 tsp garlic juice OR 1 tsp garlic paste Garlic Powder 1/8 tsp 1/2 tsp garlic juice OR 1 tsp garlic paste OR 1/2 tsp garlic salt Garlic Salt 1/2 tsp 1/2 tsp garlic juice OR 1 clove garlic, minced OR 1/8 tsp garlic powder Ginger 1 tbsp Allspice, cinnamon, mace, or nutmeg OR 1/8 tsp powdered ginger Gingerroot (grated fresh) 1/2 tsp 1/4 tsp ground ginger Herbs, dried leaf 1 tsp 1/4 tsp herbs, powdered Herbs, fresh 1 tsp 1 tbsp 1/2 tsp herbs, dried 1 tsp herbs, dried Italian Seasoning 2 tbsp 1 tsp each of: basil, oregano, marjoram, rosemary, sage and thyme Leeks (sliced)   Sliced green onions or shallots Mace   Allspice, cinnamon, ginger, or nutmeg Marjoram   Basil, thyme, or savory Mint   Basil, marjoram, or rosemary Mustard, dry 1 tsp 1 tbsp prepared mustard OR 1/2 tsp mustard seeds Nutmeg   Cinnamon, ginger, or mace Onion Powder 1 tsp 1 tbsp instant minced onion Oregano   Thyme, basil, or marjoram Parsley, dried   Chervil or cilantro Parsley, fresh, chopped 1 tbsp 1 tsp parsley flakes Pepper Flakes, hot   Cayenne Poultry Seasoning 1 tsp 1 1/3 tsp 3/4 tsp sage, 1/4 ground thyme OR 3/4 tsp sage, 1/4 tsp thyme, 1/8 tsp ground cloves, 1/4 tsp pepper Pumpkin Pie Spice 1 tsp 1/2 tsp ground cinnamon, 1/4 tsp ground ginger, 1/8 tsp ground allspice, 1/8 tsp ground nutmeg OR 1/2 tsp ground cinnamon, 1/8 tsp ground nutmeg, 1/8 tsp ground mace, 1/8 tsp ground ginger, 1/8 tsp ground cloves Red Pepper   Dash bottled hot pepper sauce or black pepper Rosemary   Thyme, tarragon, or savory Sage   Poultry seasoning, savory, marjoram, or rosemary Salt, seasoned 4 tsp 2 tsp salt, 1/2 tsp sage, 1/2 tsp parsley flakes, 1/2 tsp onion powder, 1/4 tsp marjoram, 1/4 tsp paprika Savory   Thyme, marjoram, or sage Sesame Seed   Finely chopped blanched almonds Tarragon   Chervil, dash fennel seed, or dash aniseed Thyme   Basil, marjoram, oregano, or savory Tumeric   Dry mustard   Assorted Baking Ingredients Food Amount Substitute Baking Mix 2 cups Mix 1 3/4 cups all-purpose flour, 2 1/2 tsp baking powder, 3/4 tsp salt and 1/3 cup shortening Baking Powder 1 tsp 1/4 tsp baking soda plus 1/2 tsp cream of tartar OR 1/4 tsp baking soda plus 1/2 cup sour milk OR 1/4 tsp baking soda plus 1/2 tsp vinegar or lemon juice used with sweet milk to make 1/2 cup OR 1/4 teaspoon baking soda plus 1/4 to 1/2 cup molasses (decrease liquid in recipe by 1-2 tbsp) OR 1/3 tsp baking soda plus 1/2 tsp cream of tartar Biscuit Mix 2 1/4 cups 2 cups flour sifted, 1 tbsp baking powder, 1 tsp salt, 1/4 cup shortening Cake Flour 1 cup 1 cup all-purpose flow minus 2 tbsp OR 1 cup all-purpose flour sifted 3 times, then measured to make 1 cup Carob Powder 1 tbsp 1 tbsp cocoa powder Chocolate 1 square unsweetened 3 tbsp unsweetened baking cocoa plus 1 tbsp butter, vegetable shortening or margarine OR 3 tbsp carob powder plus 2 tbsp water 1 oz semisweet baking 1 oz unsweetened baking chocolate plus 1 tbsp sugar 1 cup semisweet chips 6 oz semisweet baking chocolate, chopped Cocoa 1/4 cup or 4 tbsp 1 oz (square) chocolate (decrease fat called for in recipe by 1/2 tbsp) Coconut 1 tbsp grated, dry 1 1/2 tbsp fresh, grated Coconut Cream 1 cup 1 cup cream Coconut Milk 1 cup 1 cup milk Cornmeal, self-rising 1 cup 1 cup plain cornmeal, 1 tsp baking powder, 1/2 tsp salt Cornstarch 1 tbsp 2 tbsp all-purpose flour OR 2 tbsp tapioca OR 2 1/2 ttsp arrowroot Corn Syrup 1 cup light Mix 1 cup granulated sugar with 1/4 cup liquid used in recipe OR 1 1/4 cups light brown sugar, 1/3 cup liquid OR 1 cup honey 1 cup dark 1 cup light corn syrup OR 3/4 cup light corn syrup plus 1/4 cup molasses OR 1 cup maple-flavored syrup Cream of Tartar 1/2 tsp 1 1/2 tsp lemon juice or vinegar Flour, all-purpose 1 tbsp (for thickening) 1/2 tbsp cornstarch, potato starch, rice starch, or arrowroot starch OR 1 tbsp granular tapioca OR 2 tsp quick-cooking tapioca OR 1/2 tbsp arrowroot OR 1 egg, 2 egg whites, or 2 egg yolks OR 1 tbsp corn flour OR 7/8 cup rice flour OR 2 tbsp browned flour OR 1 1/2 tbsp whole wheat flour OR 1/2 tbsp whole wheat flour plus 1/2 tbsp all-purpose flour Flour, cake 1 cup sifted 1 cup minus 2 tbsp all-purpose flour, sifted OR 7/8 cup all-purpose flour, 2 tbsp cornstarch Flour, corn   All-purpose flour Flour, gluten 13 tbsp 1 cup all-purpose flour Flour, masa harina   Cornmeal Flour, pastry 1 cup 7/8 cup all-purpose flour Flour, potato 1 tbsp 2 tbsp all-purpose flour OR 1 tbsp cornstarch Flour, rice 7/8 cup 1 cup all-purpose flour Flour, rye 1 1/4 cup 1 cup all-purpose flour Flour, self-rising 1 cup 1 cup all-purpose flour plus 1 1/2 tsp baking powder and 1/2 tsp salt Flour, whole wheat, coarse 1 cup 7/8 cup all-purpose flour Flour, whole wheat, fine   All-purpose flour Marshmallow 1 regular 10 mini marshmallows Marshmallow Creme 1 jar Melt 16 ounces of marshmallows and 3 1/2 tbsp corn syrup in a double boiler Marshmallows, miniature 1 cup 10 large marshmallows Marzipan 2 1/2 cups 2 cups almond paste, 1 cup powdered sugar, 2 tbsp corn syrup Molasses 1 cup 1/2 cup honey (flavor will be milder) OR 3/4 cup sugar, 1/4 cup water Onion Soup Mix, dry 2 tbsp 1 tbsp instant minced onion, 1 beef bouillon cube Sugar, brown 1 cup 1 cup granulated sugar plus 2 tbsp molasses or dark corn syrup Sugar, confectioners' or powdered 1 cup 3/4 cup granulated sugar Sugar, cube 1 1/2 tsp granulated sugar Sugar, granulated 1 cup 1 cup light brown sugar (packed) OR 2 cups powdered sugar OR 3/4 cup honey (reduce liquid in recipe by 1/4 cup) OR 1 3/4 cups confectioners' sugar (not for baking) Sugar, superfine   Grind granulated white sugar in a blender or food processor Sugar, white 1 cup 1 cup Sugar Twin or Sprinkle Sweet 2 tsp 1 packet Equal 1 tsp 10 drops of Sweet 10 1/2 cup 1 tbsp of Sweet 10 Vanilla Bean 2-inch piece 1 tsp pure vanilla extract Yeast, compressed 1 cake 1 package or 2 tsp active dry yeast Yeast, regular or quick active dry 1 pkg (1/4 oz) 2 1/4 tsp regular or quick active dry OR 1 pkg (.6 oz) compressed cake yeast   Cheese and Dairy Products Food Amount Substitute Butter 1 cup 1 cup margarine OR 1 1/3 cup whipped butter (for sauteing) OR 1 cup hydrogenated fat plus 1/2 tsp salt OR 7/8 cup oil plus 1/2 tsp salt OR 7/8 cup lard plus 1/2 tsp salt OR 7/8 cup vegetable shortening OR 7/8 cup oil OR 3/4 cup olive oil OR 8 tsp (1 envelope) butter buds, 1/2 cup liquid, 1/2 cup butter Buttermilk or Sour Milk 1 cup Mix 1 tbsp white vinegar or lemon juice with 1 cup milk, let stand 5 minutes OR 1 cup whole milk, 1 3/4 tsp cream of tartar OR 1 cup water, 1/4 cup buttermilk powder OR 1 cup plain yogurt (for baking) OR 1 cup sour cream (for baking) Cheese, farmer   Cottage cheese, dry or drained Cheese, goat   Feta cheese Cheese, mascarpone   Cream cheese Cheese, parmigiano reggiano   Domestic Parmesan, Grana Padano, aged Asiago, Pecorino Romano Cheese, ricotta   Cottage cheese Cheese, romano   Parmesan cheese Cheese, sharp cheddar 1 cup 1 cup cheddar (mild), 1/8 tsp dry mustard, 1/4 tsp worcestershire sauce Cottage cheese   Ricotta or farmer cheese Cream Cheese   Part skim milk ricotta cheese or lowfat cottage cheese beaten until smooth Cream, half and half 1 cup 7/8 cup whole milk plus 1/2 tbsp butter OR 3 tbsp oil plus milk to equal 1 cup OR 1 cup evaporated milk Cream, heavy 1 cup (not for whipping) 1 cup whipped 3/4 cup sweet milk plus 1/3 cup butter OR 2 cups whipped dessert topping 2/3 cup buttermilk plus 1/3 cup oil Cream, light 1 cup 1 cup (for cooking) 1/2 cup heavy cream, 1/2 cup whole milk OR 7/8 cup sweet milk plus 3 tbsp butter OR 1 tbsp melted butter plus enough milk to make 1 cup 7/8 cup whole milk, 3 tbsp butter OR 1 cup undiluted evaporated milk Cream, sour 1 cup 7/8 cup sour milk plus 3 tbsp butter OR 7/8 cup buttermilk plus 3 tbsp butter Cream, whipped, sweetened 1 cup 4 oz whipped topping OR 1 1/4 oz dessert topping mix, prepared OR 13 oz. can evaporated milk chilled for 12 hours plus 1 tsp lemon juice. Whip until stiff. OR 1/2 cup ice-cold water and 1/2 cup nonfat dry milk. Beat until stiff. Add 1/2 cup sugar while beating. Add 2 tbsp lemon juice and beat until mixed. Cream, whipping 1 cup 2/3 cup evaporated milk, 4 tsp lemon juice or vinegar OR 1/2 cup nonfat dry milk, 1/3 cup water, 1 tbsp lemon juice Crème fraîche 1 cup 1/2 cup sour cream plus 1/2 cup heavy cream Half and Half 1 cup 7/8 cup whole milk, 1 1/2 tsp butter OR 1/2 cup light cream, 1/2 cup whole milk Milk, condensed, sweetened 1 cup 1 cup nonfat dry milk, 1/2 cup boiling water, 2/3 cup sugar, 3 tbsp melted butter (process in blender until smooth) Milk, evaporated 1 can (12 oz) 12 oz cream OR Whip until smooth: 1 cup nonfat dry milk, 1 3/4 cups warm water. Keep refrigerated. Milk, regular or low-fat 1 cup 1/2 cup evaporated milk plus 1/2 cup water OR nonfat dry milk prepared as directed on package Milk, skim 1 cup 3/4 cup water, 1/3 cup nonfat dry milk Milk, sour 1 cup 1 cup sweet milk plus 1 tbsp vinegar or lemon juice Milk, sweet 1 cup 1/2 cup evaporated milk plus 1/2 cup water OR 1 cup reconstituted nonfat dry milk plus 2 tsp butter Milk, whole 1 cup 1 cup 1 cup 1 cup 1 quart 1 cup 1 cup 1/2 cup evaporated milk, 1/2 cup water OR 1 cup skim milk, 1 tbsp melted butter OR 1 cup nonfat milk, 2 1/2 tsp butter OR 1 cup water, 4 tbsp dry whole milk OR 1 quart skim milk, 3 tbsp cream OR 1 cup water plus 1 1/2 tsp butter (in baking) OR 1 cup reconstituted nonfat dry milk plus 2 1/2 tsp butter Sour Cream 1 cup 1 cup plain yogurt, 3 tbsp melted butter OR 3/4 cup buttermilk plus 1/4 cup oil OR 3/4 cup milk, 3/4 tsp lemon juice and 1/3 cup butter or margarine Sour Cream (for baking) 1 cup 3/4 cup sour milk or buttermilk, 1/3 cup butter OR 1 cup plain yogurt, 1 tsp baking soda OR 1 tbsp lemon juice, 7/8 cup plus 1 tbsp evaporated milk Sour Cream (for dips) 1 1/4 cups 1 cup cottage cheese, 1/4 cup plain yogurt or buttermilk (blend in processor) OR 1 cup cottage cheese, 1 tbsp lemon juice, 1/4 cup milk or water, 1/8 tsp salt (blend in processor) OR 8 oz cream cheese, 1/4 cup milk (blend in processor) Whipping Cream (whipped)   Frozen (thawed) whipped topping OR Prepared whipped topping mix Yogurt, plain   Sour cream OR Buttermilk OR Cottage cheese blended until smooth   Eggs Food Amount Substitute Egg (for baking) 1 1 egg yolk, 1 tbsp water Egg 1 Mix 2 tbsp of milk with 1/2 tsp baking powder OR 2 egg yolks OR 1 egg white plus 2 tsp oil OR 2 egg whites OR 1/4 cup cholesterol-free egg substitute OR 2 egg yolks (for puddings or custard) OR 2 egg yolks plus 1 tbsp water (for bars or cookies) Egg Substitute 1 egg 2 egg whites plus 1-3 tsp vegetable oil for each yolk omitted OR 1 egg white, 2 1/4 tsp nonfat dry milk powder, 2 tsp vegetable oil Egg White 1 1 tbsp meringue powder plus 2 tbsp water Egg Yolks 2 1 large egg yolk 1 whole egg 2 tbsp egg substitute   Fats, Oils and Vinegars Food Amount Substitute Balsamic Vinegar   Sherry or cider vinegar Chili Oil 1/4 tsp 1/4 tsp salad oil plus pinch of cayenne Lard   Shortening Sesame Oil 1 tbsp 1 1/2 tsp sesame seeds sautéed in 1/2 tsp vegetable oil Shortening, melted 1 cup 1 cup cooking oil (cooking oil should not be substituted if recipe does not call for melted shortening) Shortening 1 cup 1 cup minus 2 tbsp lard OR 1 1/8 cups butter or margarine (decrease salt by 1/2 tsp) Vegetable Oil   Olive oil Vinegar   Lemon juice Vinegar, Chinese   Balsamic vinegar Vinegar, Red Wine (for salad dressing) 4 tbsp 3 tbsp cider vinegar, 1 tbsp red wine Vinegar, Sherry   Balsamic vinegar   Fruits and Vegetables Food Amount Substitute Capers   Chopped green olives Celery 1/2 cup (1 rib) 1/4 cup celery flakes OR 1/2 cup green pepper or fennel bulb Chile, Scotch Bonnet   Habanero chili Chile, Serrano   Jalapeño chile Chives   Scallion greens Currants, dried   Raisins or chopped dates Dates, chopped   Dried currants OR Chopped figs OR Chopped prunes OR Chopped raisins Horseradish 1 tbsp fresh 2 tbsp bottled Jicama, chopped   Chopped water chestnuts or tart apple Leeks   Shallots Lemon or Lime Juice (fresh)   Bottled lemon or lime juice or white vinegar Lemon or Lime Peel (grated)   Dried lemon or lime peel Mushrooms, fresh 1 cup cooked sliced 1 lb 1 lb 1 can (4 oz) mushroom stems and pieces, drained OR 12 oz canned mushrooms OR 3 oz dried mushrooms, reconstituted Mushrooms, powdered 1 tbsp 3 tbsp whole dried mushrooms OR 4 oz fresh OR 2 oz canned Onion, fresh 1/4 cup minced 1 tbsp instant minced onion OR 1 tbsp onion flakes OR 1 tsp onion powder 1 med-size onion, chopped (2/3 cup) 1 tbsp onion powder OR 1/4 cup instant minced or chopped onion Onion Juice 2 tbsp 3/4 tsp instant minced onion OR 3/4 tsp onion flakes Orange 1 medium 6-8 tbsp juice Orange Peel (fresh, grated) 1 tsp 1 tsp dried orange peel OR 1/2 tsp orange extract OR 2 tbsp orange juice (for flavoring) Peas, Snow   Sugar snap peas Pimento 2 tbsp chopped 3 tbsp red bell pepper, chopped Peppers, Green Bell 1 tbsp dried 3 tbsp fresh fresh green pepper, chopped Peppers, Red Bell 1 tbsp dried 3 tbsp fresh red bell pepper, chopped OR 2 tbsp pimiento, chopped Potatoes, mashed 1 lb 1 1/3 cups instant mashed potatoes, prepared Raisins   Currants, dried cherries, dried cranberries, chopped dates or chopped prunes Shallots, chopped   Green onions (white part only) OR Onions, dash crushed garlic Tomatillo   Fresh green tomatoes plus a little lemon juice Tomato Juice 1 cup 1/2 cup tomato sauce plus 1/2 cup water Tomato Paste 1/2 cup 1 cup tomato sauce cooked uncovered to reduced to 1/2 cup Tomato Sauce 2 cups 3/4 cup tomato paste plus 1 cup water Tomato Soup 2 cups 1 cup tomato sauce plus 1/4 cup water Tomatoes 1 can 2 1/2 cups chopped, peeled fresh tomatoes, simmered about 10 minutes Tomatoes, chopped 16 oz can 3 fresh medium tomatoes OR 16 oz can stewed tomatoes Truffles 1 oz 1 oz shiitake mushrooms   Miscellaneous Food Amount Substitute Bacon, cooked and chopped 1 strip 1 tbsp bacon bits OR Smoked ham OR Canadian bacon Beer   Nonalcoholic beer, apple cider or beef broth Bread Crumbs   Finely crushed cracker crumbs, corn flakes or quick-cooking or old-fashioned oats 1/3 cup dry 1 slice bread 3/4 cup soft 1 slice bread 1 cup soft 2 slices bread OR 3/4 cup cracker crumbs OR 1 1/3 cups oatmeal (uncooked) Broth, chicken or beef 1 cup 1 cup boiling water, 1 bouillon cube OR 1 cup boiling water, 1 tsp bouillon crystals Bulgur, cooked   Cooked couscous or brown rice Chili Paste   Red pepper flakes, cayenne, or bottled hot sauce Chili Sauce 1 cup 1 cup tomato sauce, 1/4 cup brown sugar, 2 tbsp vinegar, 1/4 tsp cinnamon, dash of ground cloves, and dash of allspice OR 1 cup catsup, 1/4 tsp cinnamon, dashes of ground cloves and allspice Cocktail Sauce 1 1/4 cups 1 cup ketchup or chili sauce, 3 tbsp horseradish, 1 tbsp lemon juice, 2 tsp worcestershire sauce Coconut, grated 1 cup 1 1/3 cups coconut, flaked Coconut Cream   Whipping cream Coconut Milk 1 cup 1 cup whipping cream plus 1/2 tsp each of coconut extract and granulated sugar OR 1 cup whole or 2% milk OR 3 tbsp cream of coconut, 7/8 cup water or low-fat milk Cracker Crumbs   Dry bread crumbs Gelatin, flavored 3 oz pkg prepared 1 tbsp plain gelatin plus 2 cups fruit juice Honey 1 cup 1 1/4 cups granulated sugar with 1/4 cup water or apple juice OR 7/8 cup buttermilk plus 2 tbsp melted shortening, whipped OR 1 cup corn syrup Horseradish, bottled 2 tbsp 1 tbsp horseradish, dried, 1 tbsp vinegar, 1 tbsp water Horseradish, fresh 1 tbsp 2 tbsp bottled Ketchup, Catsup 1 cup 1 can tomato sauce plus 1/2 cup granulated sugar and 2 tbsp white vinegar OR 1 cup chili sauce Mayonnaise, commercial 1 cup 1 cup cottage cheese (process in blender until smooth) OR 1/2 cup mayonnaise, 1/2 cup plain yogurt OR 1 cup salad dressing OR 1 cup sour cream OR 1 cup yogurt Mayonnaise, homemade 1 cup 1 cup commercial mayonnaise, 1 tsp lemon juice, 1 tsp prepared mustard Mustard, dry (for wet mixtures) 1 tsp 1 tbsp prepared mustard Mustard, prepared 1 tbsp 1 tbsp dry mustard, 1 tsp vinegar, 1 tsp water, milk or cream, 1 tsp sugar Pancake Syrup   1/2 cup brown sugar plus 1 1/2 cup water plus 2 1/2 tsp cornstarch. Cook until slightly thickened. Pepperoni   Salami Pie Crust Mix 8 cups 6 1/4 cups flour, 1 tbsp salt, 2 1/2 cups shortening Red Pepper Sauce 3 or 4 drops 1/8 tsp ground red pepper (cayenne) Rice 1 cup regular, uncooked 1 cup uncooked converted rice (3 cups cooked) OR 1 cup uncooked brown rice OR 1 cup uncooked wild rice 1 cup cooked 1 cup cooked bulgur wheat OR 1 cup cooked pearl barley Rum 1 tbsp dark rum 5 tbsp light rum 2 tbsp rum extract 1 tbsp rum extract Salami   Pepperoni Stock Base, instant 2 tsp 1 bouillon cube Stock Base, instant 4 tsp dissolved in 1 1/4 cup water 1 can (10 1/2 oz) condensed, undiluted bouillon or consummé Tabasco Sauce 4 drops 18 tsp cayenne OR 1/4 tsp black pepper Taco Seasoning 1 pkg (1 1/4 oz size) 4 tsp instant minced onion, 2 tsp chili powder, 2 tsp salt, 1 tsp garlic powder, 1 tsp cornstarch, 1 tsp ground cumin, 1 tsp cayenne Tapioca 1 tbsp 1 1/2 tbsp all-purpose flour OR 2 tbsp pearl tapioca Tartar Sauce 1/2 cup 6 tbsp mayonnaise, 2 tbsp pickle relish White Sauce 1 cup 10 /4 oz canned cream-style soup (undiluted) Wine (for cooking)   Apple juice or cider Wine (for marinade) 1/2 cup 1/4 cup vinegar, 1/4 cup water, 1 tbsp sugar Wine, Red   Nonalcoholic wine, apple cider, beef broth, tomato juice or water Wine, Rice   Dry sherry Wine, White   Nonalcoholic wine, white grape juice, apple juice, apple cider, chicken broth, or water Worcestershire Sauce 1 tsp 1 tsp bottled steak sauce OR 1 tbsp soy sauce, 4 drops tabasco sauce, 1/8 tsp lemon juice, dash sugar   Healthy Substitutions Food Substitute Avocados Water chestnuts Bacon Low-fat Canadian bacon Baked Goods Fat-free baked goods Biscuits Fat-free biscuit mixes Bologna Chicken or turkey breasts Brownies Angel food cake, fruit, gelatin desserts Cheese Non-fat or low-fat cheeses, ricotta, cottage cheese Chips, Corn Chips, Potato Chips Air-popped popcorn, crackers, vegetable sticks, baked tortilla chips Chocolate Chocolate syrup, cocoa, fat-free pudding, light chocolate topping Chocolate Candy Jelly beans, hard candy Coconut Oil Canola, safflower, sunflower, corn or olive oil Coffee Creamer Low-fat or nonfat milk, powdered creamer without tropical oils, powdered nonfat milk Cookies Animal crackers, fig bars, gingersnaps, graham crackers, vanilla wafers Crackers Fat-free crackers, soda crackers, toasted bread sticks Cream Evaporated skim milk Cream Cheese Fat-free cream cheese Cream Sauces Marinara sauces Creamy Dressings Dilute with cucumbers, tomatoes, other vegetables or with low-fat yogurt or cottage cheese Croissants Baked donut holes Danish Pastry Muffins, fat-free pastries Donut Muffins, raisin-cinnamon bagel, fat-free pastries Pastry Fat-free pastries Eggs Egg substitutes, egg whites French Fries Baked or mashed potatoes, carrot sticks, oven-baked "fries" Fried Foods Baked, broiled, boiled, grilled, microwaved, poached, raw, roasted, sautéed, simmered, or steamed Foods Granola, Granola Bars Nutritious cereal, dried fruit or cereal/fruit mix Gravy Prepare, refrigerate and skim off fat or use low-fat gravy in jars, mixes, or Worcestershire sauce Ground Beef Lean ground Ham Turkey ham Hamburger Ground chicken or turkey, or low-fat ground beef Hot Dogs Low-fat hot dogs, turkey frankfurters Ice Cream Frozen diet bars, fat-free frozen dessert, low-fat ice cream, frozen yogurt, ice milk Lamb Fish or poultry Lard Vegetable oils Lunch Meats Low-fat turkey meat or water-packed tuna Margarine Fat-free or low-fat margarine or olive oil Mayonnaise Fat-free or low-fat mayonnaise Muffins Fat-free mixes Nuts and Seeds Grape-nuts cereal, popcorn, pretzels Oil Applesauce (for baking purposes), applesauce plus skim milk (if oil is only liquid), butter buds (mixed to form a liquid), corn syrup, non-stick cookery, spray Olives Pickles Palm Kernel Oil Canola, corn, olive, safflower, or sunflower oil Pastrami Turkey pastrami Pie Crust Graham cracker crust Pork Lean pork tenderloin Ranch Dressing Make with nonfat or low-fat mayonnaise Red Meat Fish, poultry Salad Dressings Nonfat salad dressings Salami Turkey salami Sausage Low-fat sausages Sausage Pizza Canadian bacon or vegetarian pizza Soups Condensed low-fat, reduced sodium soups Sour Cream Fat-free sour cream, nonfat yogurt, sour half & half, sour half & half mixed with low-fat yogurt, low-fat yogurt Spaghetti Sauce Prepared low-fat spaghetti sauce Veal Fish, poultry Whipped Cream Vanilla-flavored nonfat or low-fat yogurt White Sauces Tomato sauces Whole Eggs Egg whites Whole Milk Skim or low-fat milk