CHEAT SHEET - Simple Conversion Table for REAL FOOD Baking...

We're asked almost daily for ingredient substitution suggestions on recipes.

So to make it super simple we have compiled a cheat sheet for the most common ingredients we are asked about. We hope you find this helpful.

Recipe calls for.... You can substitute for.... Binding agent

Egg Flaxseed Egg (in baking eg muffins, cakes, biscuits etc) 1 tbsp ground flaxseed mixed with 3 tbsp of hot water and left to sit for 5 minutes = 1 egg substitute

When a recipe calls for 3 or more eggs for one batch, substitutions typically do not work. So only use this substitution for recipes requiring 3 or less eggs.

Dairy

Milk 1 cup dairy milk = 1 cup non dairy milk alternative (1:1 ratio)  Rice milk  Coconut milk  Almond milk

These are all great options when replacing dairy milk with non-dairy milk in recipes and can be substituted in a 1:1 ratio.

Buttermilk 1 Cup Buttermilk = 1 tbsp lemon juice or apple cider vinegar + 1 cup non-dairy milk (almond, coconut or rice).

Let stand for 10 minutes before adding to recipe.

Yoghurt, Cream or Sour Cream  Dairy Yoghurt to 'non-dairy' yoghurt, such as coconut yoghurt (1:1 ratio)

 Low fat yoghurt to full fat yoghurt (1:1 ratio)

 Dairy Cream to Coconut cream (1:1 ratio)

Tip: Add vanilla seeds/extract to chilled can of coconut cream and whip with beaters for a lovely whipped cream to add to desserts (1:1) to replace whipped cream

 Sour cream to Kefir (low-lactose dairy) (1:1 ratio for normal yoghurt)

Butter  Coconut oil (if you like the taste) - 1:1 ratio Ghee (milk solids have been removed making it suitable for many of those with a lactose intolerance) 1:1 ratio Lard 1:1 ratio Flour 

Plain flour (All Purpose)  All purpose Gluten Free Flour (free form 1 cup brand): 1 cup (1:1 ratio)

 Whole wheat Flour: 3/4 cup (1: 0.75 ratio)

Wholewheat flour is denser than plain white flour so you need to reduce the amount you are using to achieve similar density in your end product.

 Coconut Flour: 1/4 cup (1: 0.25 ratio)

Coconut flour absorbs up to 7 times more liquid due to its super high fibre content, so as well as dividing the quantity required by 4, you will also need to increase the number of eggs. In general for every one cup of coconut flour you use, you will need to use six beaten eggs in your recipe in addition to approximately one cup liquid such as coconut milk. In my mind, when baking with coconut, it is best to use established recipes rather than waste considerable expense and time with experimentation.

 Buckwheat flour: 1 cup (1:1 ratio)

Buckwheat flour is great to substitute for normal flour in recipes which do not require the mixture to rise – think cookies, slices, and pancakes just to name a few.

I would avoid using this type of flour when baking cakes or breads.

 Almond Flour: 1 cup (1:1 ratio)

Note: Almond flour typically requires more egg or binding agent, so the recipe might need to be altered. This one will require a little experimenting.

 Spelt Flour: 1 cup (1:1 ratio)

Note: For a baked good that tastes similar to one made with white flour, add half white spelt flour and half whole- grain spelt flour.

Tip: Whole-grain spelt flour is typically labelled "spelt flour," whereas white spelt flour is labeled "white spelt flour." White spelt flour contributes to a more refined, less nutty, flavour.

Self Raising Flour  Homemade Self Raising Flour (1 cup) Simply mix 2 teaspoons of baking powder into 1 cup of flour and mix well.

Sweeteners

Granulated White Sugar  Rapadura or Coconut Sugar: 1 cup (1:1 (1 cup) ratio)

Tip: Finished product will be browner in colour.  Pure Maple Syrup: 1/2 - 3/4 cup

Maple syrup is twice as sweet as white sugar so you will need half as much. Tip: Reduce the other liquid ingredients in the recipe by 2 tablespoons (for every 1 cup conversion) to prevent the mixture being too moist.

 Raw Honey: 1/2 - 3/4 cup

Tip: Reduce the other liquid ingredients in the recipe by 2 tablespoons (for every 1 cup conversion) to prevent the mixture being too moist.

 Stevia To covert recipe from 1 cup sugar, use: o 1 tsp powdered green stevia, or o 6-9 drops liquid stevia, or o 1/2 cup granulated stevia

To covert recipe from 1 tbsp sugar, use: o 1/4 tsp powdered green stevia, or o 2 drops liquid stevia, or o 1/2 tbsp granulated stevia

Green leaf stevia (powdered) and liquid stevia are up to 100 times sweeter than normal sugar so you need a lot less than granulated. Granulated stevia has been more highly processed than powdered stevia so try to avoid if possible.

 Rice Malt Syrup: 1/2 to 3/4 cup

Reduce the other liquid ingredients in the recipe by 2 tablespoons (for every 1 cup conversion) to prevent the mixture being too moist. Brown Sugar  Dark Molasses: 1/2 cup + 1/2 tsp stevia / 1 cup maple syrup (1: 0.5 ratio)

 Rapadura or Coconut Sugar: 1 cup (1:1 ratio)

 Dates: 1 cup (1:1 ratio) Ground in a food processor before adding to cooking. Liquid Sweeteners  Honey and rice malt syrup can be substituted in a 1:1 ratio  Honey / rice malt syrup converted to maple syrup at a 1: 0.5 ratio (ie 1 cup honey, substituted for 1/2 cup maple syrup)  Honey / Rice Malt Syrup to Liquid Stevia 1 cup: 1 tsp ratio Additional points to consider:

Flour Substituting:

A major problem with using whole grain and alternative flours in baking is that there's a lot less consistency from brand to brand than with white flours. One brand of whole wheat might be milled a little coarser than another, or there might be more or less bran. What that means is that volume-to-weight conversions can be difficult if a recipe doesn't specify a weight for the alternative flours in the recipe. But even if use the above chart, you're not home free. Alternative flours can absorb a lot more water than white flours. If your chosen brand of flour that isn't the same one the recipe writer was using, you still might end up with a mix that is too wet or too dry, even though your weights are completely accurate. So, be ready to adjust the hydration, if needed.

Sugar Substituting:

 Substituting Liquid for Granulated Sugar:

When substituting a liquid for a granulated sweetener (e.g. using honey when the recipe calls for white or brown sugar), for every 1 cup of honey, subtract 1/4 cup of liquid from the recipe (that means also, for every 1/4 cup of honey, subtract 1 Tbsp of liquid).

 Substituting Granulated for Liquid:

The converse is then, when substituting a granulated for a liquid sweetener (e.g. using coconut or rapadura sugar when the recipe calls for maple syrup or honey), for every 1 cup of sweetener, add 1/4 cup of liquid from the recipe (that means also, for every 1/4 cup of honey, add 1 Tbsp of liquid). Liquid could be melted butter, oil, milk etc.

 Reduce Oven Temp for Honey or Maple Syrup

If baking with honey or maple syrup, reduce the oven temperature by 25 degrees Celsius, since maple syrup and honey will tend to caramelize and burn faster than granulated sweeteners.

 Add Baking Soda to Honey and Maple Syrup

Since maple syrup and honey are somewhat acidic, when baking, you will need to add 1/4 – 1/2 tsp baking soda per cup of honey or maple syrup so the batter so it will rise.