Substitutions Chart

Here is a chart with all the substitutions we use on two pages. It doesn't look like much on your computer screen but if you click on either image, it will open in a new window and you can read it clearly. It will print from the image window. This is a great chart to add to your cooking or food storage notebook.

Substitutions: Seasonings, Miscellaneous

Use instead of...

bread crumbs

oatmeal in meatloaf

cracker crumbs or crushed cornflakes for coating chicken, topping casseroles, etc.

chicken broth or stock

bouillon (jar will tell you the quantity for fluid measure)

ground beef

grated carrot, zucchini and/or potatoe for up to 1/2 of ground beef in sloppy joes, spaghetti sauce, taco meat. Cooked wheat kernels are also good.

fresh herbs

use 1 teaspoon dried herbs to replace 1 tablespoon fresh herbs

pizza topping

bacon bits (real or TVP) - rehydrate and sprinkle

Substitutions: Eggs & Chocolate

Use instead of

unsweetened baker's chocolate

1 teaspoon margarine + 1 tablespoon cocoa for 1 ounce baker's chocolate

eggs

use 1 1/2 tablespoon pumpkin per egg (Use in pancakes, waffles, chocolate chip cookies (but not in brownie mixes. No change in flavor.)

1 tablespoon flax seed meal + 3 tablespoons water per egg

unflavored gelatin
1 egg: 1 teaspoon gelatin + 3 tablespoons cold water + 7 teaspoons boiling water
2 eggs: 2 teaspoons gelatin + 1/3 cup cold water + 1/2 cup boiling water
3 eggs: 1 tablespoon gelatin + 1/2 cup cold water + 1/2 cup boiling water

Before baking:

1. Place bowl in cold water
2. Sprinkle gelatin to soften, mix thoroughly with spoon
3. Add boiling water until gelatin is dissolved
4. Place in freezer to thicken while mixing cake or cookies (can refrigerate but takes longer)
5. When time to add eggs, take thickened gelatin from freezer/refrigerator and beat till it's frothy (MOST IMPORTANT!)
6. Add

1 heaping tablespoon soy flour + 1 1/2 tablespoons water per egg

okara (soy pulp) - use 1 teaspoon per egg

omit in pancakes and waffles: add 1/2 cup water instead

Substitutions: Dairy Products & Liquids in Baking

Instead of ...

buttermilk

use 1 tablspeoon vinegar + enough milk to make a cup (if the recipe calls for a cup)

cheese

use sharp cheddar cheese in cooking; you ned a lot less for the same amount of flavor

cottage cheese

use yogurt to replace all or part in baked goods

cream cheese

use an equal amount of yogurt in cheesecake

evaporated milk

fresh milk + enough powdered milk to make the consistency of evaporated milk. Probably not best to use in a recipe where evaporated milk is the main ingredient. It works in pumpkin pies.

milk

powdered milk for baking (or drinking)

sour cream

yogurt in equal amount in cakes, breads, cookies

mix cottage cheese in the blender to make a good sour cream substitute

water

diet 7-Up or Sprite in Jell-o

liquid in baking

use whey drained from yogurt (It may change the texture of crust on bread.)

liquid ingredients in a brownie mix

use 1 can black beans mashed or 1 1/2 can home-cooked black beans mashed (This is the only addition to the mix.)

Substitutions: Fats, Butters, Oil, Shortening

You'll notice that there are several opinions presented for some of these substitutions. We recommend that you experiment yourself. Comments with your experiences are welcome!

Instead of...

butter or shortening

use half peanut butter in chocolate chip cookies or other cookies you'd like a peanut butter flavor

3 tablespoons flax seed meal per 1 tablespoon fat or oil

butter

use applesauce in equal amount plus a little flour (check for consistency)

use pumpkin in equal amount for cookies, breads, muffins, etc.

oil

applesauce to replace part or all of the oil in cakes, muffins, cookies, etc. May change flavor slightly. Another sister told us that this substitution gives a spongy/rubbery consistency and muffins stick to the papers. She recommended using half oil, half applesauce.

pumpkin to replace all oil in baked goods, or up to half

use applesauce to substitute for up to half of the amount of oil in a baking recipe

use light olive oil (not extra virgin)

shortening

pumpkin in equal amount

cooked, mashed white beans work with up to half the shortening replaced with beans. Experiment to replace an increased amount.

Substitutions: Dry Baking Supplies

Use instead of...

baking powder

1/2 teaspoon cream of tartar + 1 teaspoon baking soda per teaspoon baking powder

flour

oatmeal: replace 1/4 cup flour in original recipe with oatmeal (for muffins, cookies, bread)

cornstarch (as a thickener)

uncooked white beans - grind in wheat grinder (the flavor will change slightly)

whole wheat flour to replace half the white flour for cookies, breads, sweets (resulting product will be a little denser

salt

use 1/4 to 1/2 less than the amount called for in baking, oatmeal, etc.

sugar

honey to replace part of the sugar (experiment for consistency depending on what you're baking). Used in baked goods it keeps the foods more moist. Do not use in pudding.

less sugar. Reduce sugar by half in baked goods

molasses. Use the same amount (or less if concerned about fluid consistency)

in hot cereal add a little vanilla after cooking and you need a lot less sugar.

Substitutions We Use

A year or so ago we ask the sisters in the ward to tell us what substitutions they used for various baking/cooking products, either for health reasons or if they ran out of an item. I'll post these in groups over the next few days. On the last day, I'll post a scanned copy of a chart we made which you'll be able to print and put in your food storage notebook.

As I post the information, I'll add the appropriate label for each item so you'll be able to find it easily if you come back. The categories will include dry baking products; butter, shortening, oil; eggs; liquid baking products; diary products; and possibly more. I'll know more as I organize these by category instead of alphabetically.

About Dry Bean Prices

A year ago we compiled a price comparison for dry beans. We recorded prices at six local sources including Aldi, the Bishop's Storehouse, Giant Eagle, Kroger, Meijer, and Wal-Mart.

The Bishop's Storehouse sells only black beans, Great Northern, and pinto beans, but in all three cases, buying 25 pounds of beans cost much less, sometimes less than half as much, as if purchased by the pound at a local grocery store. The next least expensive store, generally, was Wal-Mart.

If your budget is limited, when you choose to buy dry beans, be sure to compare prices at the stores where you frequently shop.

Soaking and Cooking Chart for Dry Beans

For easy use, we compiled information for soaking and cooking - a variety of cooking methods - for 18 different beans. All on one page for easy use, for you!

The cooking methods include boiling on stovetop, slow cooker on low and on high, and pressure cooker. Also on the page is the yield for cooked beans by cups for 1 cup dry beans. Again, it's not a PDF but you should be able to click on the image and print it.

Nutrient Profile for Cooked Dry Beans

We provided this handout at the Bean Fair so that all the information would be together on one page. I'm sorry I don't know how to upload a PDF but you should be able to click on the image and print it if you'd like to keep a copy with your recipe books and food storage information.

Other Bean Resources
Northarvest Bean Growers Association where you can find information about a variety of beans. I love the image at the top of their website where they display a variety of beans and then identify nine different beans individually. In addition, at this link they have information down the side of the page with more information about a variety of beans.

The U. S. Dry Bean Council offers another website, American Bean, where you can find Bean Basics, Bean Health and Nutrition, and Bean Varieties (a nice display and description of a variety of beans), among other things.

Another website, also called American Bean, offers recipes. It's last publication date was in 2008, but the recipes are still there.

Black Bean Vegetable Soup - a Hearty Winter Supper

This is an easy recipe that you can quickly prepare on a cold winter night. Our thanks to Carolyn M. for sharing it at our Bean Fair in November, 2009.

Ingredients
1 tablespoon vegetable oil
1 onion, chopped
3 cloves garlic, minced
2 carrots, chopped
2 stalks celery, chopped
1 tablespoon chili powder
1 teaspoon ground cumin
2 cans vegetable stock (14 oz.)
2 cans black beans (15 oz.), rinsed and drained
1 can whole kernel corn (8.75 oz.)
1/4 teaspoon ground black pepper
1 can stewed tomatoes (14.5 oz.)

Directions
In a large saucepan, heat oil over medium heat.
Add and cook onion, garlic, carrots, and celery, stirring occasionally. Cook for 5 minutes or until onion is softened.
Add chili powder and cumin. Cook, stirring, for 1 minute.
Add stock, 1 can beans, corn, and pepper. Bring to boil.

Meanwhile, in a food processor or blender, puree together tomatoes and remaining can of beans. Add to pot. Reduce heat, cover, and simmer for 10-15 minutes or until carrots are tender.

Beans and Rice - A Filling Main Dish Recipe

This recipe is adjustable for quantity and taste and is very versatile. Measurements are estimates. It's a great way to use the beans and rice left over from dinner two or three nights ago. Thanks to Chasten R. for this recipe who shared it during our Bean Fair in November, 2009.

Ingredients
cooked rice
cooked beans (pinto or black beans)
2 cloves garlic, minced
2 tablespoons chili powder
2 tablespoons olive oil
onion, chopped
cumin to taste
salt to taste
corn
cilantro (optional)
diced tomatoes (optional)

The Method
Cook rice and beans separately according to directions. In a large skillet saute onion, garlic, chili powder, and cumin. Add rice and stir to coat. Add salt to taste. Add beans, corn, and tomatoes, if desire, and stir. Cook over low heat until warm through, but not burnt on bottom. Garnish with cilantro. Serve with sour cream, salsa, and cheese.

Variations
Burritos: Roll in flour or corn tortilla with cheese and bake until cheese melts.
Tostadas: Top flour or corn tortillas with beans and rice mixture. Layer sauteed zucchini or other vegetable and top with cheese. Broil until cheese melts.

Have You Ordered Your Seed Catalogs Yet?

If you ordered seed catalogs last year, the 2011 ones have probably arrived without any effort on your part. If not, these companies have been recommended to us. Click and order, send a postcard with a request, or make a phone call.

Baker Creek Heirloom Seeds
417-924-8918, 2278 Baker Creek Road, Mansfield, MO 65704
The Cook's Garden
800-457-9703, P.O. Box C5030, Warminster, PA 18974
Gurney's Seed & Nursery Co.
513-354-1491, P.O. Box 4178, Greendale, IN 47025-4178
John Scheepers Kitchen Garden Seeds
860-567-6086, 23 Tulip Drive, P.O. Box 638, Bantam, CT 06750
Seed Savers Exchange
563-382-5990, 3094 North Winn Road, Decorah, IA 52101
Territorial Seed Company
800-626-0866, P.O. Box 158, Cottage Grove, OR 97424-0061
W. Atlee Burpee & Co.
800-888-1447, 300 Park Avenue, Warminster, PA 18974

One of the best things about seed catalogs is all the information they contain. You can learn about the growing conditions, size, and spacing of plants. Sometimes the catalogs suggest best uses for the vegetable and occasionally give recipes.

Personal opinion here: whether you order seeds from Baker Creek or not, order the catalog. The photographs will positively inspire you, they are so beautiful! And we hope the Lord inspires you about your garden.