Allergy Free Baking Substitutions

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!

Baking substitutions

Baking substitutions

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

Self Care for Busy Working Moms!



This busy working mom found time to rejuvenate herself while her son is at daycare!

Many of my patients who are working moms struggle to find time for themselves and to maintain proper health.  Especially around the cold/flu season that we are in now, it is very important for moms to take care of themselves so they can continue to take care of their family!  IV therapy is a great boost of energy and supports the immune system to function optimally to stave off colds and flus this season!




Hello! My name is Dr. Jennifer Lococo, N.D. I am a Naturopathic Doctor. I started this blog as a resource to help my patients integrate themselves into a healthier way of living, as well as to educate others on the scope of practice in my field. I will be updating this page with helpful tips for healthy lifestyles in nutrition, exercise, and naturopathic treatments and remedies for illness and disease.

Why I became a Naturopathic Doctor 

I became interested in alternative medicine after experiencing medical problems of my own. Realizing that conventional medicine did not offer a solution to the root cause of the problem, I turned to Naturopathic Medicine.  Naturopathic Medicine not only rid me of my symptoms but also fixed the root cause of the problem. Therefore, I developed a newfound passion for Naturopathic Medicine and decided to enter the field.


I completed an Honours Baccalaureate Degree in Business Administration  I then completed a four-year post-graduate program at the Canadian College of Naturopathic Medicine. During that time I completed a twelve-month long internship at the Robert Schad Naturopathic Clinic, the largest facility of its kind in Ontario. I currently work in the Hamilton region servicing Stoney Creek, Dundas, Ancaster, Binbrook, Grimsby, Burlington, St. Catharines and Niagara Falls.  

Continuing Education

  • Intravenous Vitamin Therapy

Dr. Lococo has a special interest in:

  • pain management

  • female health

  • weight loss

  • adjunctive cancer care