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.

Salsa

This recipe makes a mild salsa which can be made spicier by the addition of more peppers, and thicker by the addition of more tomato paste. Depending on how finely you chop the ingredients, it can be more or less chunky. It uses Roma tomatoes because they are less juicy than other tomatoes and therefore the salsa needs less cooking time. This recipe is courtesy of Lori B.

Equipment
1-2 gallon cooking pot
tongs, colander, or a plastic basket to fit in the above pot
3-gallon pot
food processor or knife and cutting board
rubber gloves
jars, lids, and rings (perhaps 24 - we didn't count)
pressure canner
long-handled mixing spoon
measuring cups and spoons
can opener
spatula
hot pads

Ingredients
28-32 cups of Roma tomatoes (about 16 pounds)
6 onions
5 cloves fresh garlic cloves
4 green peppers
1 cup jalapeño peppers
2 chili peppers
3 yellow banana peppers
1 relleno pepper (or buy the hottest pepper you can find)
3 bunches cilantro
3 large (12 oz.) cans tomato paste
5 1/2 tablespoons salt
1 tablespoon pepper, ground
4 tablespoons vinegar
2 tablespoons cumin
2 tablespoons brown sugar


The Process


Heat water to boiling in 1-2 gallon pot. While it's heating, wash the tomatoes, removing any bad spots.


When the water boils, blanche the tomatoes, a few at a time, by immersing them in the boiling water to the count of 20, then remove them from the boiling water. This blanching process helps the skins come off easily. (You can also leave the skins on if you like your salsa with skins.)


Peel the skins off the tomatoes.


Chop the tomatoes as finely or as coursely as you'd like your salsa to be using either a food processor or a knife and cutting board or any other chopping method you prefer.

Measure the chopped tomatoes as you finish each batch and put them in the large, 3-gallon pot.

--->It's very important that you wear gloves when cutting peppers to avoid the chemical burns caused by the peppers.<---

With rubber gloves on your hands, cut the peppers, remove all the seeds, and rinse the pepper pieces in cold water. Chop them and add to the pot with the tomatoes.


Peel the onions and garlic cloves. Chop and add them to the pot with the tomatoes and peppers.


Wash the cilantro, removing any discolored leaves and stems. Shake off water or pat dry with a towel , then chop. Add to pot with tomatoes, peppers, onions, and garlic.

Add salt, pepper, vinegar, cumin, brown sugar, and tomato paste. Stir all ingredients together.


Simmer (cook on low) the ingredients in the pot for 1 to 1 1/2 hours, until reduced by 1/4, or until it's as thick as you'd like it.


When the salsa is almost finished simmering, wash the canning jars in hot, soapy water. Carefully examine the jars and if you find a crack or chip on a jar, do not use it for canning. Rinse jars in hot water and turn upside-down on a dish drainer or a clean dish towel.

At this time you should also wash the rings and lids. Soften the seals on the lids by placing in boiling water for about one minute or follow directions on the box for preparing the lids.

This is also a good time to begin boiling water in the bottom of pressure canner. There should be 2" of boiling water when you put the jars in.


Use a plastic canning funnel to fill the jars.


Fill the clean jars to 1" of the rim (1" lid space). Remove any salsa from around the rim of the jar with a clean, damp cloth. Place lid on jar, then twist on the ring. Stop twisting when the ring gives resistance. You do not need to tighten further.


Gently place jars in the pressure canner. If your canner is tall enough, you can stack another layer of jars on top of the first layer.


Place lid on canner and tighten. Bring water to a boil and boil for 7 minutes. Steam will escape during this time and allow all the air to vent. At the end of 7 minutes, put the the weights (or, as some folks say, "a jiggler") to the top of the canner. Use 15# weights. Continue to boil until the weights start to jiggle, then begin to gradually lower the temperature, keeping it high enough to keep the weights jiggling.

Begin timing when the weights begin to jiggle. Process the jars on 15# of pressure for 20 minutes. Never leave a pressure canner unattended because it can explode.

At the end of the processing time, remove the jars from the canner and cool overnight on their lids. Clean the jars and store upright for use throughout the winter.

Enjoy!

Preserve the Bounty from Your Garden. Make Salsa

We invite you to come to our next food storage meeting and learn how to make and preserve salsa.

The recipe we have will make (to the best of our calculations) approximately 24 pints of salsa. That's a lot of salsa and a lot of ingredients, which is why we are asking for contributions from your garden (or, if you are able) from the grocery store.

If you can bring any of the following vegetables, please leave a note in the comment section and tell us the quantity you can bring. Below is a list of the vegetables we still need.

for Wednesday night:
11# Roma tomatoes (They MUST be Roma!)
2 chili peppers
4 jalapeño peppers
2 banana peppers
1 yellow pepper

for Thursday morning:
2 green peppers
2 chili peppers

So come join us
on Wednesday night, August 18, at the stake center (where we usually meet)
---or---
on Thursday morning, August 19, at the Grove City building.

Please remember to bring a knife and cutting board, and two large zip-lock freezer bags.

We look forward to seeing you there!

A Year in Review

The following dozen posts review the activities and classes we've held over the past 12 months. We hope you'll browse through them and give us feedback in the comments section. You can comment anonymously (though we hope you'll at least give us your first name and last initial) or if you have a google account, you can sign in and use that so we'll know who you are. You can also send us an email at westlandwelfare [at] gmail [dot] com (minus the spaces and using "@" and "." in place of the words).

Please don't be put off by the lack of photos. We hope to improve and may add photos to these posts or create separate posts with hotos for some of the activities from the past year.

Please give us your feedback so we can learn what will best help you with your food storage.

Thank you for your support over this past year. We sincerely appreciate it.

Bread and Samples in July 2009

Our efforts this month began with a Relief Society Enrichment Meeting devoted to food storage. The Relief Society board planned most of it and the food storage people contributed by helping with information and displays. An important part of the meeting was sampling foods sisters had made from their food storage. Displays included 3 month supply; water; grains; grinders; and varieties of storage methods.

Later in July we had two meetings in which different sisters showed bread-making techniques. Julie G. demonstrated using a Bosch mixer. Jill S. showed us how to make bread by hand, including heat-and-serve rolls. We learned how to make both flour and corn tortillas, and Janni O. demonstrated several storage methods for wheat.

Were these meetings helpful to you? Have you made bread? Did the enrichment meeting encourage you to make progress with your food storage?

Learning from Others in August 2009

This month we had a panel discussion on food storage - how to, when to, where to store, etc. We invited several ward members to be panelists. Few attended this meeting but those who did learned a lot from our more experienced and/or more successful food storing members.

For the second meeting of the month we prepared to discuss nutrition and menu planning. Only one sister attended so we had a small discussion.

If you attended either of these meetings, did you learn helpful information to put to use in your own food storage plan? What questions would you have asked if you didn't attend the meetings but wanted to?

Seasonings and Our Own Food Storage Resource Manual in September 2009

At our first meeting of the month we learned about organizing our food storage resources. Lois M. showed us her food storage binder, organized by category, which she uses as her own personal resource manual. Janni O. taught us how to make yogurt and yogurt cheese.

On September 16 & 17, Rebecca A. shared her knowledge of herbs and spices to enhance the flavor of foods, an especially helpful thing to know if we ever have to live on only our stored foods.

This month we put together a bulk order of herbs and spices at wholesale prices. Sisters ordered as little as 2 ounces or as much as a pound of dozens of different herbs and spices.

Did you organize your food storage information into a manual like Lois'? Has it been helpful? Did you try your hand at some new seasonings for your food? Did you place an order with the bulk herb/spice order? Did you like the herbs/spices you received?

Canning Apples in October 2009

Janni O. taught us how to can apples and applesauce at the first meeting of the month on October 1.

At the meeting on October 15, Mary A. taught us how to put our gardens “to bed” for the winter. Jim O. also shared his method of making compost.

Did you learn anything helpful at either of these meetings? Did you try your hand at canning apples? Did you start a compost pile? Did you put your garden safely to bed for the winter?