Some ingredient substitutions for us and looking at food families

If you haven’t noticed them yet, there are some ingredient substitutions on the Internet that will help in our preparation of food. I have tried some, but not all, and find they are a good place to start. You may have to tweak a little for your own tastes. Also, I have added some food families you may be interested in , related to sensitivities.

From University of Nebraska, Lincoln

Buttermilk: 1 T white vinegar + milk to make 1 cup. Let sit 5 mins. I tried this in a Pumpkin Bread recipe that called for 1 c buttermilk and it turned out great. Very good texture to this quick bread

Chili Sauce: 1 c tomato sauce + 1/4 c brown sugar + 2 T white vinegar + 1/4 tsp cinnamon + dash allspice (If tomatoes do not bother you)

Fresh Herbs: 1 T fine cut fresh = 1 tsp dried or 1/2 tsp ground

Fresh lemon zest: 1 tsp = 1/2 tsp lemon extract (may be more tolerable)

Mayonnaise (salads/dressing): 1 c = 1 c pureed cottage cheese

Tomato Juice: 1 c = 1/2 c tomato sauce + 1/2 c water

Tomato soup: One 10 3/4 oz can = 1 c tomato sauce + 1/4 c water

Red Wine: same amount of cranberry juice ( a histamine food) (check label)

White Wine: same amount of apple juice

From Allrecipes.com

Beer: 1 c = 1 c chicken broth (homemade, of course)

Cottage Cheese: 1 c = 1 c ricotta or farmers

Cream of Tartar (a byproduct of wine making): 1 tsp = 2 tsp vinegar or lemon juice

Garlic (1 clove) = 1/2 tsp garlic salt (adjust the salt in recipe)

Ginger: 1 tsp = 1/2 tsp dried, ground

Ketchup: 1 c = 1 c tomato sauce + 1 tsp vinegar + 1 T sugar

Mustard: 1 T = 1 T dried + 1 tsp water + 1 tsp vinegar + 1 tsp sugar

Onion: 1 c = 1c shallots, green onion or leeks

Raisins: 1 c = 1 c dried cranberries or cherries

Sour Cream: 1 c = cream cheese + vinegar to make one cup

Wine: 1 c = 1 c homemade chicken broth or apple juice with 2 tsp vinegar

Joy of Cooking

1/4 c apple cider vinegar = 1/4 c white vinegar (may need a pinch of sugar)

Balsamic Vinegar: 1 T = 1 T white vinegar + 1/2 tsp sugar


Many years ago my ENT’s assistant gave me a chart of food families and implied that if you are sensitive to one in the group you could be sensitive to another, or all, in that group. Of course, small amounts do not seem to bother people. If you are curious about this, I have added the list at my blogspot: www.vertigotalesandtastes.blogspot.com Hope this is helpful. Everything in the Nightshade family bothers me if I have too large a portion.