Need a substitute?

Help! I’m making a recipe but I need a substitute for…

When starting a new food plan, recipes can seem impossible. However once armed with proven alternatives for  dairy or egg or sugar, you will find a new love for those old recipes.

Go ahead, test out some of these;

EGG alternatives

  • 1 teaspoon of egg-free baking powder  = leavening of 1 to 2 eggs


  • 1 mashed, ripe banana if desire additional binding


  • 2 tbsp cornstarch or arrowroot flour or potato starch = 1 egg


  • 1 tbsp ground flax seed with 3 tbsp hot water – stir together then add to recipe = 1 egg


  • 1/4 cup applesauce = 1 large egg

DAIRY alternatives

  • 1/2 cup of applesauce = 1/2 cup butter


  • Soy milk, almond milk or rice milk = equal amount of milk


  • For thicker puddings or sauces, simmer the milk alternative first

SUGAR alternatives

  • Depending on your food plan try; agave syrup, maple syrup, honey


  • Molasses – has a strong flavour but loaded with iron


  • Dates or date paste – use fresh organic dates. Cut up, mashed up or put into mixer