WonderMamas SUBSTITUTION CHEAT
SHEET
INGREDIENT SUBSTITUTION
AGAVE Brown Rice Syrup, Date Syrup, Honey, Maple Syrup ALMONDS Brazil Nuts, Hazelnuts, Macadamia Nuts, Walnuts. You may also sub in seeds. APPLES Pears
APPLESAUCE Baby Food, Canned Pumpkin, Pureed Pears
ARTICHOKE Hearts of Palm, Jackfruit
AVOCADO Edamame, Guacamole, Peas
BANANAS FOR BAKING Avocado, Egg Replacer, Chia seeds, Flax Meal, Silken Tofu BANANAS Pears, Plantains, Sweet Potatoes
BARLEY Farro, Quinoa, Rice, Steel Cut Oats
BEETS Radishes, Tomatoes
BLACK BEANS Aduki Beans, Kidney Beans, Lentils
BREAD CRUMBS Panko Crumbs, Almond Meal, Corn Flakes, Cracker Crumbs, Crushed Bran Cereal, Oats BROCCOLI Asparagus, Bok Choy, Brussel Sprouts, Cauliflower, Green Beans, Green Bell Pepper BUTTER (BAKING) 1 cup avocado puree, ½ cup veggie oil + ½ 1 CUP cup unsweetened applesauce, 1 cup mashed banana BUTTERNUT SQUASH Carrots, Pumpkin, Sweet Potatoes
CARROTS Butternut Squash, Parsnip, Pumpkin, Sweet Potato, Yams CASHEWS Almonds, Brazil Nuts, Macadamia Nuts, Peanuts, Walnuts CAULIFLOWER Green Cabbage, White Potato
CELERY Cucumber, Zucchini
CHEESE Nutritional yeast, chao cheese
CHERRIES Apricots, Blackberries, Nectarines, Plums, Raisins, Raspberries, Strawberries CHICKPEAS Tofu, White Beans
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INGREDIENT SUBSTITUTION
CHICKPEAS IN HUMMUS Zucchini
CHOCOLATE Carob, Cocoa Powder
COCONUT Simply Omit. Can add in vanilla extract or cacao for flavor options. COCONUT MILK Almond, Soy, Oat milk
COFFEE Tea / Fresh Juice
CORN Barley, Peas, Millet
CORNMEAL Almond Meal, Ground millet
CORNSTARCH Arrowroot, Flour, Potato starch
COUSCOUS Cauliflower rice, pasta, quinoa, rice
CRANBERRIES Currants, Pomegrante seeds
CRANBERRY SAUCE Any Jam or Currant
EDAMAME Lima beans, peas
EGGPLANT Mushrooms, yellow squash, zucchni
FLOUR Cornstarch, Wheat Flour
GARLIC Chives
GRAINS Cauliflower rice, quinoa shredded cabbage, spaghetti squash BELL PEPPERS Brocolli
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INGREDIENT SUBSTITUTION
HAZELNUTS Almonds, Macadamia nuts
HEAVY CREAM 1 cup Full fat canned coconut milk, 1 cup raw (1 CUP) unsalted cashews soaked for 6 hours and drained / blended with ½ cup water HOMINY Corn
HONEY Maple Syrup
ICE CREAM Frozen banana blended, frozen fruit blended
KALE Arugula, Cabbage, shredded Brussel sprouts, spinach KIDNEY BEANS Black beans
KIWI Mango, pineapple
LEMON (JUICE) Applce cider vinegar, champagne vinegar, lime juice, white vinegar LENTILS Bulgar wheat, chickpeas, farro, kidney beans, quinoa LIQUID SMOKE Smoked paprika
MACADAMIA NUTS Almonds, hazelnuts
MANGO Peaches, Pineapple, grapefruit, kiwi, orange, papaya, peaches, pineapple MARINARA SAUCE PASTA Pesto
MARINARA SAUCE PIZZA Barbecue sauce, black bean spread, hummus
MELONS Grapes, kiwi, strawberries
DAIRY (MILK) Almond milk, cashew milk, oat milk, quinoa milk, soy milk, rice milk MISO Chickpea miso
MOLASSES Brown sugar, maple syrup, date syrup
MUSHROOMS Eggplant, zucchini
MUSTARD Curry, gram masala, mustard powder
NUTRITIONAL YEAST Omit
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INGREDIENT SUBSTITUTION
OLIVES Capers, sun-dried tomatoes, artichoke hearts, broccoli, hearts of palm ONIONS Leeks, shallots
PARSLEY Cilantro
PASTA Black bean pasta, chickpea pasta, corn pasta, quinoa pasta, lentil pasta, rice pasta, bean sprouts, miracle noodles, potatoes, cabbage, zucchini pasta, spaghetti squash PEACHES Mango
PEANUT BUTTER Almond butter, cashew butter, pb2, soy nut butter, sunflower seed butter PEANUTS Almonds, cashews, sunflower seeds
PEAS Avocado
HOT PEPPERS Bell Peppers
POTATOES Cauliflower, celery root, rutabaga, turnips
QUINOA Barley, Millet, Rice
RAISINS Dates, dried cranberries, dried currants, prunes RED WINE Balsamic vinegar
RICE Barley, cauliflower rice, quinoa
RYE None
SESAME SEEDS Sub for different seeds or omit
SOY Mayo, yogurt, lima beans, peas
SOY SAUCE Coconut aminos, condensed mushroom stock, wheat-free tamari, Worcestershire sauce SPAGHETTI SQUASH Pasta, shredded cabbage, spiralized zucchini
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INGREDIENT SUBSTITUTION
SPINACH Chard, collard greens, kale, mustard greens, watercress, arugula, baby kale, broccoli slaw, lettuce of choice SUGAR Agave nectar, brown rice syrup, date syrup, dates, powdered stevia SUN DRIED TOMATOES Olives
SWEET POTATOES Butternut squash, carrots, pumpkin, rutabaga, turnips, potatoes TAHINI Almond butter, cashew butter, hummus, sunflower seed butter TOFU Chickpeas, potatoes, seitan, white beans, mayo, yogurt TOMATO SALSA Corn salsa, fruit salsa
TOMATOES Beets, Red bell peppers, watermelon
TOMATO SAUCE Blended beets, blended roasted red peppers
TORTILLAS Pitas, rice paper, romaine lettuce leaves
TVP Quinoa
WHEAT FLOUR Oat Flour
WHITE BEANS Chickpeas
YEAST IN BAKING None
YOGURT IN BAKING Apple Sauce, Silken Tofu, Vegan Mayo
ZUCCHINI Yellow Squash
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Meat Substitutes
Legumes, beans, peas and lentils are great to swap out for any meat in an entrée.
Option of purchasing patties from your local store to include veggie burgers, patties, strips, crumbles, etc. There are so many to try out, but remember, they ARE processed. We will have many recipes to make your own from scratch!
Tempeh (soy) is a delicious nutty/meaty texture food that works amazing in all dishes. I like to use a cast-iron skillet, add 1 cup vegetable broth, 1 tbsp maple syrup, 1 tbsp low-sodium soy sauce, and 1 tbsp sesame seed oil and bring to a low boil. The tempeh (sliced into small bites) will soak up all of these flavors! Flip once liquid is nearly evaporated and watch as it glazes into the most beautiful meat substitute. Seitan (wheat gluten – we do not consume this one) is great for roasts, fajitas, stews, and stir fry. These are used a lot in vegan restaurants!
Tofu (soy) is very mild in taste and comes in many different forms (silky, firm, extra firm) and can be used for smoothies, soups, desserts, scrambles, lunch, and dinner!
Textured vegetable protein (TVP) is also soy and great for a ground meat substitute.
Oil Substitutes Sauté: Vegetable broth or water
Baking: Apple sauce, plant milk, or water.
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Egg Substitutes
1 tbsp ground flaxseed meal or Chia seeds + 3 tbsp water
½ mashed banana ¼ cup silken tofu ¼ cup applesauce ½ cup soy yogurt
1 1/12 tsp Ener-G Foods Egg Replacer + 2 tbsp lukewarm water
¼ cup sweet potatoes or white potatoes
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