Cook Smarts’ Our list of cooking ingredient COOKING INGREDIENT substitutions tells you what to use when you’re out or SUBSTITUTIONS GUIDE can’t find an ingredient.
ASIAN
INGREDIENT SUBSTITUTE WITH
1 1 Tbsp tomato paste 1 tsp soy sauce Miso Paste 1 Tbsp 2 4 tsp anchovy paste 2 tsp tahini
Tamarind Paste 1 Tbsp lime juice / rice vinegar 1 Tbsp 2 tsp brown sugar
1 2 tsp lemongrass paste Lemongrass 2 stalks 2 zest from 1 lemon
Green Curry red or yellow curry paste Paste
1 1 Tbsp worcestershire sauce
Fish Sauce 2 1 Tbsp soy sauce 1 Tbsp 3 2 tsp soy sauce 1 tsp lime juice
1 cup sriracha or sambal oelek chili sauce Harissa 1/2 tsp cumin 1 cup 1/2 tsp coriander 1/2 tsp caraway
© 2018 Cook Smarts | Discover the ease of a home cooked meal | Page 1 ASIAN
INGREDIENT SUBSTITUTE WITH
1 apple cider vinegar Rice Wine Vinegar 2 white wine vinegar
Tahini 1 cup nut butter (almond, peanut, cashew) 1 cup 1 tsp toasted sesame seed oil
Chili Garlic sriracha + fresh garlic, minced (as needed) Sauce
Oyster Sauce 1 Tbsp soy sauce 1 Tbsp 1/4 tsp sugar
1 1 Tbsp peanut oil Sesame Oil, Toasted 2 1 Tbsp neutral-tasting cooking oil 1 Tbsp (grapeseed, canola) 1/4 tsp toasted sesame seeds
LATIN
1 Tabasco chipotle hot sauce (as needed) Chipotle Peppers in Adobo Sauce 2 1 Tbsp chipotle powder 1 pepper or 2 Tbsp sauce 3 1-1/2 tsp smoked paprika 1-1/2 tsp cayenne powder
1 1/2 medium underripe tomato Tomatillos a squeeze of lime juice 1 tomatillo 2 3 Tbsp canned tomatillos
© 2018 Cook Smarts | Discover the ease of a home cooked meal | Page 2 LATIN
INGREDIENT SUBSTITUTE WITH
1 1 Tbsp canned green chilies
Jalapeno 2 1/2 tsp red pepper flakes Peppers 1 pepper 3 2 tsp (or as needed) hot sauce or cayenne pepper
DAIRY
1 almond / cashew milk 4 sour cream or plain yogurt
Milk 2 canned coconut milk 5 canned evaporated milk
3 rice / oat / hemp / flax milk
Sour Cream 1 cup plain / Greek yogurt 1 cup
1 1/2 cup Greek yogurt 1/2 cup milk Heavy Cream 1 cup 2 1 cup milk (*note: result will be less thick)
3 1 cup coconut cream
1 fontina cheese Cheese, Swiss 2 gruyere
1 provolone cheese Cheese, Mozzarella 2 monterey jack cheese
1 pecorino romano Cheese, Parmesan 2 grana padano
© 2018 Cook Smarts | Discover the ease of a home cooked meal | Page 3 NUTS & GRAINS
INGREDIENT SUBSTITUTE WITH
1 cashew butter
Peanut Butter 2 tahini
3 sunflower seed butter
1 walnuts 4 pistachios
Pine Nuts 2 sunflower seeds 5 pecans
3 almonds
1 farro (*cook for ~25-40 minutes) Bulgur 2 quinoa
PROTEINS
1 For fillets: fluke / flounder / turbot Halibut 2 For steaks: wild striped bass / cod
1 spicy Italian sausage Chorizo 2 hot soppressata
1 chorizo 3 kielbasa Andouille Sausage 2 spicy pork 4 German-smoked sausage links sausages
1 bacon, diced Pancetta 2 prosciutto
© 2018 Cook Smarts | Discover the ease of a home cooked meal | Page 4 PROTEINS
INGREDIENT SUBSTITUTE WITH
1 fresh tuna
Swordfish 2 boneless pork chops
3 steak
1 beans 4 portobello mushroom
Tofu 2 seitan 5 chicken
3 tempeh
CONDIMENTS
1 tsp dry mustard Mustard, Dijon 1 tsp vinegar 2 tsp 1 tsp water
1 1/2 mashed avocado Mayonnaise 1/2 cup 2 1/2 cup Greek yogurt
3 1/2 cup sour cream
1 cup tomato sauce Ketchup 1 tsp vinegar 1 cup 1 Tbsp sugar
PRODUCE
1 napa cabbage
Bok choy 2 swiss chard
3 spinach
© 2018 Cook Smarts | Discover the ease of a home cooked meal | Page 5 PRODUCE
INGREDIENT SUBSTITUTE WITH
1 broccoli Broccoli Rabe 2 mustard greens
1 kale 3 collard greens Swiss Chard 2 beet greens 4 spinach
1 swiss chard 4 dandelion greens Kale 2 collard greens 5 beet greens 3 spinach
1 watercress 3 mustard greens Arugula 2 curly endive 4 spinach & watercress
1 bok choy
Napa Cabbage 2 savoy cabbage
3 green cabbage (*increase cooking time)
1 kale Mustard Greens 2 collard greens
1 broccoli Asparagus 2 green beans
© 2018 Cook Smarts | Discover the ease of a home cooked meal | Page 6 PRODUCE
INGREDIENT SUBSTITUTE WITH
1 turnips 4 carrots
Parsnips 2 celery root 5 sweet potatoes 3 rutabagas
1 zucchini 3 bell peppers Mushrooms 2 eggplant 4 other quick-cooking vegetables
1 sweet potatoes
Butternut 2 carrots Squash 3 winter squashes (delicata, hubbard, pumpkin)
1 green onions
Leeks 2 shallots
3 onions
1 green beans
Okra 2 bell peppers
3 mushrooms
1 lime juice
Lemon Juice 2 orange juice
3 half as much white or white wine vinegar
Shallots 1 white parts of 4 green onions 2 Tbsp chopped or 1 bulb 2 2 Tbsp onion, chopped
© 2018 Cook Smarts | Discover the ease of a home cooked meal | Page 7 SPICES & HERBS
INGREDIENT SUBSTITUTE WITH
1 parsley Cilantro 2 green onions
1 4-1/2 tsp cumin + 1-1/2 tsp allspice
Garam Masala 2 1-1/2 tsp cumin 1/2 tsp cinnamon 2 Tbsp 3/4 tsp coriander 1/4 tsp cloves 3/4 tsp cardamom 1/4 tsp nutmeg 3/4 tsp black pepper
1 1 Tbsp fresh basil, chopped Mint, fresh 2 1/2 Tbsp fresh rosemary, chopped 1 Tbsp chopped
3 1/2 Tbsp fresh marjoram, chopped
Ginger, fresh 1/4 tsp ground ginger 1 Tbsp grated
© 2018 Cook Smarts | Discover the ease of a home cooked meal | Page 8