Even worse you forgot to pick an item from the store. You’re tight on time and going back to the store isn’t an option.
Some ingredients, especially the exotic ones, are not always readily available in the store. As with many other people, you think twice about buying these ingredients since you think you won’t use them frequently.
We all have been there. Whether missing an ingredient or for other personal reasons (such as allergies, following certain diets, searching for healthier options), there are times when we need to look for alternatives for ingredients when cooking.
The good news is you can secure the substitutions of most ingredients from whatever available in your kitchen. Although the final results can be different in terms of flavor, texture, taste, or color, as long as you (and your family) are happy with the results, nothing else counts.
Some items can be equally substituted with other ingredients, while some others can be tricky to handle. In this article we talk about the factors to take into account when choosing substitutions of an ingredient. Next to that, we have lists of substitutions to pick for many common ingredients.
The Principles To Follow When Choosing Alternative Ingredients
Whether for enhancing the flavor, adding a nice bright color, or creating a thick consistency, each ingredient has its own function in a recipe. You need to figure it out before looking for a suitable replacement.
Keep in mind that replacing one or more ingredients from a recipe may alter the characters of the final result. After all, a recipe is flexible. You can adjust to your condition and preference. Who knows, you may come up with a new favorite dish?
The following are some factors you should consider when looking for alternatives for certain ingredients.
Consistency
This has to do mostly with liquid. The substitute should have a similar consistency to what’s replaced. In general, water, broth, stock, wine, and beer can be used to replace each other (irrespective of flavor).
For creamy liquid, in most cases you can either use dairy or non-dairy cream (coconut milk, coconut cream) interchangeably. If you need to thin out the liquid, add some water. To thicken the liquid, simply add a small amount of flour or cornstarch.
Texture and Structure
Texture and structure are very important to make your dish appealing and appetizing. The rule of thumb is to replace an ingredient that creates similar results. Otherwise, you probably need to adjust the cooking time.
If a recipe calls for breadcrumbs, replace it with other crunchy bits. For vegetables, try to find those from the same family or group. For example, exchange carrots with parsnip, or potatoes with sweet potatoes (technically these two are not closely related, but they have similar characteristics).
Flavor
The rule is to start small and adjust as you go. Flavors of a dish are primarily attributed to spices, herbs, and sauces.
Choose ingredients that have the closest flavor to what you need to replace. Consider items that are made from similar ingredients. For example, oyster sauce can be substituted by Worcestershire since both are made of oysters.
Likewise if the original ingredient is acidic, add lemon juice or vinegar to the substitute. For example, you can easily swap buttermilk with regular milk added with some drops of lemon juice.
Some ingredients are very special and distinctive in flavor and taste. Thus, they might be very difficult to replace. Think about saffron or cilantro. You can replace saffron with turmeric, both create a similar color but the flavor is different.
Likewise, cilantro can be substituted with parsley, but its aromatic flavor is hard to replace by other ingredients.
Diet Restriction
If you are cooking for yourself or someone who follows certain diets or have health conditions, you may need to modify the recipe to comply with the requirements.
Here is a brief guideline about different dietary restrictions from various considerations.
Type of diets
Vegan – a fully plant-based diet without any animal products. No meat, fish, eggs, dairy products
Ovo-vegetarian – a plant-based diet which allows eggs, but no meat, fish, and dairy products
Lacto-vegetarian – a plant-based diet which allows dairy products, but no meat, fish, and eggs
Lacto-ovo vegetarian – a plant-based which allows dairy products and eggs, but no meat and fish
Pescatarians – a vegetarian diet which adds fish, but no meat. Some pescatarians may consume dairy products and eggs
Paleo diet – a diet that mimics what hunter-gatherers humans ate which includes whole and unprocessed foods, such as meat, vegetables, fruits, potatoes, nuts, and healthy fats. Consult your dietitian to know which ingredients are paleo-approved.
Keto diet – a diet that is low in carbs and high in fat. Consult your dietitian to know which ingredients are keto-approved.
Food allergies and sensitivities
Common food allergies – milk, peanut and tree nuts, egg, gluten, soybean, fish, shellfish (crustaceans and mollusks), mustard, sesame, celery, lupin, sulfites, and sulfur dioxide
Common food intolerance – lactose (from dairy products), gluten, caffeine, histamine (in mushrooms, pickled and cured foods, fish and seafood), salicylates, food additives (sweetener, flavoring, MSG, coloring agent).
Religious restrictions
Halal – an Islamic dietary law that restricts several food items, mainly alcohol, pork, and their derivatives, including gelatins from animals that are not halal. Meat should be slaughtered and treated in Islamic rites. Halal certified meat and products are usually available in Halal shops. Some supermarkets also dedicate a special shelf for Halal products.
Kosher – a Jewish dietary law which restricts several food items and sets rules on how they should be prepared. Kosher rules are complex, hence certification takes place to assure the compliance to such requirements.
Healthy alternatives
Due to certain health conditions or considerations for a healthier lifestyle, some people stick to foods that are low in carbs, sugar, fat, or dairy-free.
Common Ingredients Substitutions You Can Follow
In this section, we’ve made lists for alternatives you can consider when missing an ingredient. The lists are categorized for each food category and are written in alphabetical order. Links are provided to the articles of specific ingredients available on our website.
Please note that not all substitutes work similarly in every case. You need to figure out the role of the ingredient to replace it with the right one. Use the tips above as a general guideline.
Spices and Herbs Substitutes
There are myriad spices and herbs to use in different types of cuisines. Not all of them are always available on hand. Instead of getting a new pack that you don’t really use regularly, consider finding the right substitutes with whatever available in your pantry.
Remember that some spices are a blend of several different spices. Simply use the ingredients that make up the spices and you’re good to go!
Each spice or herb is unique with aromatic flavors. Replacing one or two may impact the final result. Thus, finding the right alternatives can be tricky, especially if you are less familiar with them or you have no idea how the original recipe should taste.
You may need to adjust the amount or combination. But, as long as you’re happy with the result, that counts the most right?
Whether looking for healthier swaps or allergic to some ingredients, this list helps you to find the right replacement for your favorite sauce and condiments.
This food category is known for their nutrients and health benefits. But if you can’t find one in your supply, don’t get discouraged and look for the swaps in this list.
Brown rice, couscous, chickpeas, roast cauliflower
Rice
If you are not a regular rice eater and less sensitive to different fragrance and texture of rice, basically, any rice can substitute other types of rice. You will need to adjust the amount of water and cooking time. Other options are multigrain rice (mix of rice and grains), riced cauliflower, quinoa, couscous
Brown sugar, maple syrup, honey, granulated sugar + water, applesauce
Palm sugar
Brown sugar
Powdered sugar
DIY powdered sugar by blending granulated sugar and cornstarch until a fine powder. Other options are stevia powder
Dairy Products and Plant-based Milk Substitutes
If you are trying to reduce dairy from your diet or prefer low-in-fat ingredients, you will find more alternatives for dairy products in this list.
Dairy products
Substitutions
Almond milk
In principle, other kinds of plant-based milk can replace each other. You just need to find one which satisfies your palate. The options are endless. Soy milk, oat milk, rice milk, hazelnut milk, cashew milk, quinoa milk, coconut milk, etc.
Whether looking for non-alcoholic alternatives or running low on what you need, in this list you’ll find options for the most common alcoholic and vinegar used for cooking or making beverages.
Alcoholic Products
Substitutions
Amaretto
Almond extract
Apple cider vinegar
Lemon/ lime juice, rice wine vinegar, white wine vinegar, red wine vinegar, sherry vinegar
Balsamic vinegar
Apple cider vinegar + brown sugar, red wine vinegar + sugar/ honey
Pomegranate molasses, raspberry syrup, cherry juice, crème de cassis, strawberry daiquiri, syrup, cranberry juice cocktail concentrate
Lemon juice
Lime juice, vinegar, white wine
Lemon zest
Lemon extract, lemon juice
Lime juice
Lemon juice, vinegar, white wine
Orange juice
Other citrus juice (grapefruit, lemon juice), orange concentrate/ extract + water,
Orange zest
Orange extract, orange juice
Soda water
Sparkling water, coconut water, water + lemon juice, fruit-infused water
Meat, Poultry, and Fish
The alternatives for this category include animal-based and plant-based ingredients. Some are out of your regular food item, such as jackfruit and breadfruit. But, these are worth trying to expand your plant-based alternatives.
Whether out of what you need or due to personal reasons, there are times when we need to find alternative ingredients for cooking. Bear in mind that each ingredient has specific functions in a recipe. Look for alternatives that resemble or have similar properties to create the closest final result.
Hopefully, this article and other articles on our Fitibility website help you to decide which substitutes to use for a recipe. Missing an ingredient is no more an excuse to stop cooking. With substituted items, who knows you might come up with a new family favorite?
Rosa graduated with a master degree in Food Safety from Wageningen University and Research, The Netherlands. Recently, she started a consulting agency to facilitate the improvement of food safety, quality, and sustainability.
