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.)

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.

Cereal Power Bars

The directions say to cool before eating. Chasten wrote, "We didn't cool... We ate, and ate them pretty hot and pretty fast." I guess that tells you something about how good this recipe is. If you buy these ingredients in bulk or stock up on them when you find them on sale and keep them in your food storage, it will be an easy choice to make this healthy recipe.


Line a 13" x 9" pan with foil and spray.

Mix together:
1 2/3 c. cereal (any bran flake type should work)
8 dates, chopped and pitted
1/2 c. coconut
1/2 c. brown sugar
1/2 c. whole wheat flour
1 tsp. ground cinnamon
1 can white beans (white kidney or Great Northern) pureed or chopped

Mix in:
1/3 c. honey
3 tblsp. melted butter
2 tblsp. canola oil
1 tsp. vanilla
dash salt
1 c. cinnamon chips (This was the best part!!)

Spread in lined pan. Bake at 350 degrees for 30-40 minutes, until edges are browned. Cool completely.

From Chasten R. who found it at Super Healthy Kids.

What did you think? Did you finish off the pan before the bars had cooled?