One of the laboratory tests we provide at Lococo Wellness Clinic is checking for an individual's food sensitivities. Although at the beginning, the process of eliminating certain foods can seem daunting, all of our patients have told us what a difference it makes in their lives once they begin to eliminate their specific sensitivities. Many patients have asked us for substitutions for commonly used ingredients in cooking and baking, and we have complied all of them into one easy to read table. Just look down the column on the left for what the recipe calls for, and on the right, you will find an allergy substitution for that ingredient.
If you are struggling with one of your substitutions, and you do not see it on the list, leave a comment and we will be happy to find a substitution that is right for you!
Milk - 1 cup
Soy milk – 1 cup
Almond Milk – 1cup
Coconut milk – 1 cup
Brown rice milk - 1 cup
Oat milk – 1 cup
Heavy cream – 1 cup
Fatty coconut milk – 1 cup
Coconut cream – 1 cup
Sweetened Condensed Milk
Simmer any quantity of soy or rice milk in a pan until it reduced by 60% to get evaporated milk.
Approximately 3 cups of rice or soy milk will leave 1 cup of evaporated milk left at the end.
For sweetened condensed milk, mix one cup of evaporated milk with 1-1/4 cups of sugar. Heat until the sugar is completely dissolved. Cool. It will yield 1-1/2 cups of evaporated milk substitute. It will keep in the refrigerator for several days.
Buttermilk – 1 cup
1 TSBP lemon juice + 1 cup non dairy milk
Egg – 1 egg
Flax Egg – 1 TBSP ground flax + 3 TBSP water, let sit for at least 5 minutes
Chia Egg – 1 TBSP chia seeds + 3 TBSP water, let sit for at least 5 minutes
1/2 of a medium banana, mashed 1/4 cup of applesauce (or other pureed fruit)
Vinegar – 1 TBSP
Lemon Juice - 1 TBSP
Wheat Flour – 1 cup
rice flour - 7/8 cup garbanzo bean (chick pea) flour – 7/8 cup cup potato starch -- ¾ cup ground rolled oats – 11/3 cup tapioca flour – 1 cupcook for longer and a slightly lower temperature
Baking powder (has cornstarch) – 1 tsp
Purchase aluminum free baking powder and baking soda from your local health food store
1 tsp baking soda + ½ tsp cream of tartar (yeast)
Cornstarch – 1TBSP
1 ½ tsp arrowroot starch
1 ½ tsp potato starch
Vanilla Extract (corn)
5 vanilla beans + 8oz of hard liquor 35% or more.
Place in jar and let sit for a month. Can use vodka (mildest flavor), rum, brandy.
Make sure to check for allergens in the alcohol, most vodka is made from potatoes or wheat for example.
Gluten free flour – 1 cup
1 cup almond flour + 1/3 cup starch ( arrowroot, potato, tapioca)
Coconut flour -2/3 of cup but double liquid on recipe
Quinoa flour – 1 cup
Sour Cream – 1 cup
1 cup dairy free yogurt + 1 TBSP lemon juice
Yogurt – 1 cup
1 cup coconut milk yogurt 1 cup soy milk yogurt