I will add more ingredient substitutions as I come across things that need substituting! If you have suggestions, or have altered the recipes and like them better, let me know – I’d love to hear from you. Also… can anyone think of a good coconut (and coconut oil, coconut milk) substitute? They’ve got me stumped. For now.
Almond Substitute
- Pistachio
- Filbert / Hazelnut
Artichoke Substitute, pureed
- Sunchoke / Jerusalem artichoke (FYI – Cook these about twice as long as you’d think would be necessary. They have a starch in them that is indigestible by humans, so needs to be cooked out or it will cause gas and bloating)
Barbeque Sauce Substitute (BBQ Sauce)
Beef Broth
Broccoli Substitute
- Brussels sprouts
Cheese Substitute, aged
- Mozzarella
- Feta (good Parmesan substitute for tangy cheese flavor in well mixed dishes. I use feta in my low amine pesto.)
- Goat Cheese
- Cream Cheese
Chicken Stock
Chocolate Substitute, 1 tsp
- 2 1/2 tsp Carob
Hot Sauce Substitute
- Fresh chilies (minced/pureed and frozen for storage)
- Note: Still a high amine food, but lower in amines than hot sauce or dried peppers… For those of us that can’t live without spice.
Ketchup Substitute
Kiwi Substitute
- Kiwi berries
Lemon Substitute
- Lime (whole lemon substitute, or lemon juice substitute)
Lemon Juice Substitute
- Mix together:
- 1 Tbsp water
- Just shy of 1/2 tsp ascorbic acid
Mayonnaise
- Homemade low amine mayonnaise
Mirin Substitute
- Mix together:
- 1 Tbsp water
- 2 tsp maple syrup
- 1/2 tsp ascorbic acid
- 1/4 tsp apple juice
- 2 1/2 tsp sugar
Olive Oil Substitute
- Canola oil
- Safflower oil
- Soy oil
Orange Juice Substitute, 1 C
- Mix together:
- 1/4 C lime juice
- 1/4 C water
- 1/2 C mango or apricot juice
Peanut Substitute (roasted)
- Soybeans (roasted)
Pine Nut Substitute
- Toasted cashews
Pork Substitute
- Chicken
- Turkey
- Buffalo
Raisin Substitute, 1 Tbsp
- 1 Tbsp Dried Cranberry (still moderate/high in amines due to drying process, but lower than raisins)
Sake Substitute (for cooking, as the appearance is not similar)
- Mix together:
- 1 Tbsp water
- 1/4 tsp sugar
- 1 Tbsp vodka
- 1/2 tsp blueberry juice
- 1 1/2 tsp apple juice
- 1/16 tsp white pepper
Salmon Substitute, fillet
- Halibut
- Sea Bass
Sesame Seeds
- Finely chopped, toasted cashews
Sesame Oil Substitute
Sour Cream Substitute
Tomato Substitute, 1 large (creating a solid tomato substitute is difficult, but here are some ideas you can play with in your tomato-free cooking)
- (cooked) 1/2 Granny Smith apple & 1/2 large red onion
- papaya (moderate amines)
- mango
- carrot
- beet & squash/pumpkin/sweet potato
- cranberry
- pear
Vegetable stock
Worcestershire Substitute
VINEGAR SUBSTITUTES
Apple Cider Vinegar
- 1 Tbsp apple juice
- Just shy of 1/4 tsp ascorbic acid
Balsamic vinegar
- 4 Tbsp blueberry juice, reduced over high heat to 2 Tbsp
- 1/2 tsp ascorbic acid
- 1/4 tsp molasses
- 1 tsp vodka
- 1/4 tsp lime juice
Malt Vinegar
- 2 Tbsp apple juice
- 1 tsp ascorbic acid
- 1 tsp lime juice
- 1/4 tsp honey
Red Wine Vinegar
- 1 Tbsp blueberry juice
- 1 tsp vodka
- just shy of 1/2 tsp ascorbic acid
- 1/4 tsp loosely packed brown sugar
Rice Vinegar
- 1 Tbsp water
- 1 tsp apple juice
- 1/4 tsp ascorbic acid
Rice Vinegar (Seasoned)
- 1 Tbsp water
- 3/4 tsp maple syrup
- 1/2 tsp ascorbic acid
- 1/4 tsp apple juice
Sherry
- 1 Tbsp apple juice
- 1 tsp vanilla
- 1/4 tsp ascorbic acid
White Wine Vinegar
- 1 Tbsp water
- 1/4 tsp ascorbic acid
[...] 1 Tbsp vinegar (your preference, but I use half white and half apple cider vinegar… OR, use a vinegar substitute) [...]
[...] Sherry & Vinegar Substitutes, Combined: [...]
[...] 1/2 Tbsp mirin To Make a Mirin [...]
[...] I love sukiyaki. It’s one of my favorite Japanese dishes, and it’s rarely up to snuff when I order it out at a restaurant. However, it’s also incredibly easy to make at home. If you’re capable of chopping and boiling, you can make sukiyaki. The sauce ingredients for sukiyaki are all traditionally high amine (sake, soy sauce, etc), so here I’m using my low-amine soy sauce substitute, low-amine sesame oil substitute, and low-amine sake substitute. [...]
[...] Balsamic Vinegar Substitute [...]