Creative Elimination: Resources for Ingredient Substitutions

Thursday, January 10, 2013

Resources for Ingredient Substitutions

I'm trying to build up a sort of library or catalog of things I find useful on this diet. Pretty much everything I make involves substituting one food for another. Here are some sites I've found helpful, and some others that I might look at some day.

Butter & Oil Substitutes
The Kitchn: Did you know you can substitute avocado for butter? (link)

Baking Substitutes

The Joy of Baking Baking Ingredient Substitution Table (link)

Nightshade Substitutes
Good Substitutes for Tomato Products from followers of The Kitchn (link)
How to Replace Nightshades: Tomato (link), Potato (link), Peppers (link), and Eggplant (link).

Everything Substitutes!
The Cooks Thesaurus (link) is great for everything, but especially for learning about using the many non-wheat flours.
The Kitchn: Guide to Food Substitutions (link).

Other Creative, Healthful Subs
83 Healthy Recipe Substitutions (link).

Other sites I haven't looked at yet:
E-Cookbooks Ingredient Substitutions (link).
Recipietips.com Food Substitutions List (link).

By the way, The Kitchn is so great. I LOVE it! I can't eat almost anything on the site, but I learn so much that it's indispensable.

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My Blog

I had the LEAP blood test for 150 food and chemical sensitivities in November 2012. Afterward, I went on (an extreme) elimination diet. The first several posts on this blog show the foods I was able to eat, with some questions for my dietitians. The following posts include some recipes I've adapted to fit my diet and used.

I am no longer technically on an elimination diet, but I try my best to not eat many of the foods that I was identified as being highly sensitive to. I'm also vegetarian and wheat free. When I say a food is "red," it means that it's one of the foods I had the highest sensitivity too. When I say a food is "yellow," that is sort of the second highest. Both foods apparently resulted in a strong immune reaction for me. The final list of foods are "green." Green foods supposedly had a lower immune reaction in my blood. There is error in any test, however, so the foods that test as "high green" might overlap in their sensitivity with the "yellow" testing range. Because of that, I try my best to limit consumption of red, yellow, and high green foods. Here's a list of foods on my list.

Red: Basil, Beef, Buckwheat, Cocoa, Salmon

Yellow: Cabbage, Candida Albicans, Celery, Cola, Dill, FD&C Blue #1, Yellow #6, Garbanzo beans, Honey, Soy Lecithin, Lettuce, Maple, MSG, Mushroom, Olive, Papaya, Parsley, Rye, Sesame, Shrimp, Sole, Sorbic acid, Tilapia, Tuna, Vanilla, Walnut

High Green: More chemicals & preservatives (Potassium Nitrate, FD&C Blue #2 and Yellow #5, Acetaminophen, Caffeine, Ibuprofen, Solanine), Herbs/spices (Mint, Oregano, Cayenne Pepper), Fruits (Apricot, Mango, Pear), Veg (Cauliflower, Eggplant, Beet, Spinach), Grains (Quinoa, Wheat), Fish (Catfish, Crab), Coffee, and Legumes (Pistachio, Sunflower Seed, Lima Bean)

I should note, that I try and pay attention to food relatives when it comes to vegetables, for example, spinach and beets are high green and so their cousin chard might also fall in the same range.

I want to integrate more high green foods into my diet but less frequently, and have done so for some foods already (e.g., mango, soy). I am also a cola fanatic. I never said I was perfect...