Cooking Ingredient Substitution Chart

This Cooking Ingredient Substitution Chart Might Be Useful If You Have Food Sensitivities

A cooking ingredient substitution chart will help you cook nutritious meals that won’t cause stomach upset. You can make your own by doing a little research and finding foods that fit into your particular diet. But why make your own when you can use ours?

Food Sensitivity Basics

Food sensitivities are caused by a reaction within your digestive tract, unlike an allergy which is an immune response. A food sensitivity may be the result of your body not producing a specific enzyme, being sensitive to food additives and preservatives, or a reaction to medications or other pharmaceuticals or other chemicals. Reactions can range from bloating, intense pain, diarrhea, gas, and inflammation.

Common Foods and Their Replacements

There are many foods that are known to cause food sensitivity. Many have replacements that can be used in their place that won’t cause a reaction. A few of the most common include the following.

  • Dairy products – 1 cup of sour cream can be replaced with a cup of plain yogurt when a recipe calls for sour cream as a thickener. 1/2 cup of evaporated milk can be replaced with 1/2 cup of lactose-free milk and a small amount of granulated sugar. A 1/2 cup of butter can be replaced with a slightly less amount of margarine when an ingredient substitution is necessary. If you have questions about the differences between food allergies and food sensitivities, check here.
  • Sugar or artificial sweeteners – Stevia is a natural sweetener that is 70 times sweeter than regular table sugar. Honey can also be used. If you don’t mind your product being darker in color, you can swap 2/3 cup granulated sugar for 1/2 cup blackstrap molasses.
  • Eggs – If a person has a sensitivity to fresh eggs, powdered eggs can be used mixed with a small amount of boiling water. Some people are sensitive to the yolks, while others cannot tolerate the whites. Because powdered eggs are processed and (in some cases, divided into yolks and whiles, you may be able to use them as an alternative. For baking, you can create an egg substitute by combining one teaspoon baking powder with one tablespoon vinegar, and one tablespoon of water (or any other liquid). Always consult with your physician if you have any concerns.
  • Gluten – Foods that contain gluten can be replaced with other grains that do not. Rice, corn, potato, and soy can all be used to create breads and dough for pastries and other foods. Many children who are sensitive to gluten can consume rice and soy products, such as cereals and biscuits.

When you or your child is diagnosed with food sensitivities, the first thing you should do is to learn what foods are causing the concerns. Once you understand the cause, you can then find replacement foods to help keep their diet nutritious and full of flavor. Using ingredient substitutions can also help to prevent the symptoms of food sensitivities, while still being full of flavor and nutritional support. These substitutions can be easily made and prevent your child from losing weight if a food sensitivity is discovered.

Not sure if you have a food sensitivity? Schedule a complimentary food sensitivity consultation today!

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