With any social gathering, those attempting a therapeutic diet for wellness may feel stressed or isolated by the challenging array of goodies!

Being together and enjoying love, good conversation, and community are all powerful forces for immune resiliency. It is important to get together!

Whether you are cooking for yourself, for a gathering with loved ones or just trying to support someone making dietary changes, this list is for you.

We have compiled a list of some tried-and-true substitutions to save the baking day emergencies. With many solutions for each need, you are likely to have an option in your pantry.

Problem Ingredient: Sweetened Condensed Milk (from cleangreensimple.com)

This modern processed milk is a staple in many recipes. Luckily, this can be made at home in a much more healthy way. Also, many brands are now carrying dairy free and organic options. Look for Let’s Do…Organic, Nature’s Charm and a Taste of Thai brands.

 

Basic Recipe for Homemade Sweetened Condensed Milk (from cleangreensimple.com)

·        1 can full-fat coconut milk

·        1/3 cup maple sugar, coconut sugar or the organic sugar of your choice

Combine ingredients in a saucepan. Bring to a boil and then reduce heat to medium-low for 45 minutes. Whisk every 5 minutes for proper consistency, and to avoid burning the milk.

 

Problem Ingredient: Evaporated Milk

This ingredient is used in many fudge and pie recipes. It is often a key for thick homemade hot chocolate. Making your own at home is quick and efficient, and avoids the phthalate toxins that come from the can. For the cleanest option, use homemade alternative milks as a base.

Basic Recipe to make 1 cup (240 ml) of evaporated milk: (healthline.com)

1.      Heat 2 ¼ cups of alternative or organic milk in a saucepan over medium heat.

2.      Let it come to a gentle boils while stirring continuously.

3.      After 10 minutes, or once the milk has reduced in volume by a bit more than half, take it off the heat.

Milk Options for Making Evaporated Milk:

Flax Milk: This option can be made at home by blending flax seed with water. This is a much cleaner option than commercial milks. (See video here.) Then follow the basic recipe. This option is very high in omega-3 oils. It has a neutral taste that is closest to traditional evaporated milk.

Coconut Milk: This is a higher calorie option, but very flavorful. It is already thick, so if it is full-fat, it does not need to be reduced. It is a great source of iron, potassium, magnesium, manganese and zinc and contains some healthy nutrients to support immune health.

Nut Milks: Almond, cashew, or hazelnut milks are ideal for use with the basic recipe. These can also be made at home if you do not have any on hand. Pre-soaking briefly, then grinding nuts with fresh water and then filtering it through a sieve or cheesecloth creates a lovely milk base. This is a lower calorie option than traditional evaporated milk. Remember to check your guest list for those with nut allergies.

Oat Milk: If your guests are gluten-free, make sure you are using gluten-free specific oats or oat milk. This option can also be made at home by blending with water. The result will be a bit thinner so may need thickening.

Rice Milk: This alternative milk can be made at home by soaking and then grinding in water. (See video here.) It is lower in fat but has a high glycemic index. (We recommend Lundberg’s brand for a low-arsenic rice option.) Using the basic recipe, this evaporated milk will not be as thick, so you may want to thicken but it has a sweet taste that is ideal for desserts.

Problem Ingredient: Chocolate Chips or Chocolate Bars

This ingredient is often used in recipes for drinks, pies, cookies, cakes, and even beloved winter beverages. Substitutions may result in different cake and cookie effects, but can be undetectable in other desserts.

Substitutions: Using Cocoa Powder to create the needed chocolate.

Basic formula for replacement: (myfrugalhome.com)

Replace 1 ounce (3 Tablespoons) of baking chocolate with - 

·        3 Tablespoons cocoa powder

·        1 Tablespoon of your favorite healthy oil, we suggest ghee (if tolerated), coconut or avocado oil

To replace 1 ounce (3 Tablespoons) of semi-sweet chocolate chips add to the above combination:

·        + 3 Tablespoons of sugar (this amount can be varied to taste)

Chocolate Shopping Hints:

Enjoy Life chocolate chips are a gluten-free, dairy-free, soy-free option. Other labels are getting on board as well. Look for healthier options when possible.

An easy way to tell the quality of a cocoa powder is by checking the fat content listed in the nutritional label. The higher the fat, the better the flavor. You want at least one gram of fat for each five-gram serving.

Problem Ingredient: Eggs

With a rise in veganism, we have collectively discovered many pantry-available options for eggs. Use these options to choose the right item for your situation.

Basic Rule of Thumb: (shortgirltallorder.com)

If more than one egg is needed for your basic recipe (before doubling for a crowd), these substitutes may not provide the structure that is needed in your recipe.

 

Egg Substitute Options:

Baking Soda and Apple Cider Vinegar (or other vinegars in a pinch): This is helpful when making light, fluffy recipes like cakes and cupcakes.  Mix the vigenar with the wet ingredients and the baking soda with the dry ingredients. Combine at the very last moment.  The ratios may vary, but generally ¼ tsp baking soda to 1 Tablespoon vinegar to replace a single egg.

Ground Flax Seeds: Mix 1 Tablespoon ground Flax Seeds (you can grind with your blender or spice grinder) with 3 Tablespoons of water to replace one egg. This is best with cookies and brownies. Not good for cakes and more light recipes.

Organic Chickpea Brine (Aquafaba): drain this from a can in your pantry. It is similar to using whipped egg whites, so it would be a good choice for macaroon recipe above. Tip: Chickpeas contain an extremely high level of glyphosate pesticides, so always purchase organic canned chickpeas and hummus.

Chia Seeds: Mix 1 Tablespoon Chia Seeds with 3 Tablespoons of water to replace one egg. This does create a more gelatinous substance. Tip: Try Chia Seed Pudding as a protein-rich snack this holiday!

Applesauce: Use ¼ cup applesauce for one egg. This is best for very dense, moist recipes.

Pumpkin Puree: Use ¼ cup puree for one egg. Best for yeast breads and quick breads.

Mashed Bananas: Use half a banana for one egg. Remember that the banana flavor will come through, which may be a bonus for some recipes.

Armed with so many substitution options, we hope your gatherings will be full of ease, peace and health!

May a sense of abundance permeate your hearts and home however and wherever you gather with those you love.