Baking Substitutions: how to work around common food allergies
Substitution Equivalents – Page 2
These charts provide general guidelines for wheat, dairy, egg and leavening substitutions. If you have never baked with substitutions before, I recommend starting with a recipe that’s designed for the alternative ingredient in question. One you get a feel for the moistness and texture of the dough, and are more familiar with changes and additions of other ingredients, you can begin to adapt your favourite recipes. This is most important when using alternative flours – especially if they are gluten-free! Check out our alternative flour recipes that are already converted.
Wheat Flour – One Cup Equivalents
| Alternative Flour | Equivalent | Gluten Content |
|---|---|---|
| Spelt Flour | 1 cup | High |
| Kamut Flour | 7/8 cup | High |
| Barley Flour | 3/4 cup | Moderate |
| Triticale Flour | 7/8 cup | Low |
| Oat Flour | 3/8 cup | Low |
| Buckwheat flour | 7/8 cup | Gluten-Free |
| Amaranth Flour | 7/8 cup | Gluten-Free |
| Soy / Bean Flour | 3/4 cup | Gluten-Free |
| Millet Flour | 3/4 cup | Gluten-Free |
| Potato Flour | 5/8 cup | Gluten-Free |
| Corn Flour | 7/8 cup | Gluten-Free |
| Quinoa Flour | 7/8 cup | Gluten-Free |
| Ground Nuts & Seeds | 1/2 cup | Gluten-Free |
| Coconut Flour | 1/4 cup | Gluten-Free |
It is easier to measure in eights of a cup by converting to tablespoons (1/8 cup = 2 tablespoons). When working with a substitution that calls for 7/8 of a cup, measure out one cup and remove 2 tablespoons. Remove 6 tablespoons when using 5/8 of a cup.
Milk – One Cup Equivalents
Milk is is the easiest ingredient to substitute. Most commercial dairy-free milks such as soy, almond, etc. can be used as a 1:1 substitution. You can also make your own dairy-free milk:
- Blend 1/4 cup nuts or seeds with 1 cup water to make nut / seed milk.
- Blend 1/3 cup shredded coconut with 1 cup water and 1 tsp vanilla to make coconut milk.
Depending on how smooth you like your homemade milk, you may want to strain it through a cheesecloth, nut milk bag or coffee filter.
Spring water or juice can also be used in a 1:1 substitution for milk. Keep in mind this will affect the fat content. If juice is used the sweetness will be affected, so you may need to adjust the sweetener in the recipe.
Equivalents for One Egg
| Alternative Ingredient | Mixed With | Best Used For |
|---|---|---|
| 1 Tbsp ground flaxseed | 3 Tbsp warm water | Binding |
| 1 Tbsp unflavoured, unsweetened gelatin | 3 Tbsp warm water | Binding |
| 1/4 cup ground soft tofu | – | Binding |
| 3 Tbsp pureed fruit | – | Binding |
| 1 heaping Tbsp Ener-G Food Egg Replacer | 2 Tbsp warm water | Leavening |
| 1 heaping Tbsp baking powder | 1 Tbsp oil plus 1 Tbsp warm water | Leavening |
| 1 heaping Tbsp baking powder | 1 Tbsp apple cider vinegar plus 1 Tbsp warm water | Leavening |
When a recipe calls for one egg it usually means the egg is there for binding purposes. When a recipe calls for 2-3 eggs, it usually means they are needed for leavening. Use the above substitutions accordingly.
Leavening Agents:
- You can substitute baker’s yeast with an authentic sourdough starter.
- If you are allergic to any particular type of starch, you can make your own baking powder using your choice of starch.
Reference
Jay Berger, “Substitution Solutions,” Sully’s Living Without, Fall, 1999, pp .42-45, 57.
Sully’s Living Without was a magazine that helped people with food allergies and intolerances. It was popular during the 1990s – early 2000s.
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