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Substitution Cheat Sheet 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 WonderMamas.com 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 WonderMamas.com 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 WonderMamas.com 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 WonderMamas.com 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 WonderMamas.com 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. WonderMamas.com 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 WonderMamas.com .
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