This guide gives you ingredient alternatives to make your holiday meals and desserts much healthier. This infographic also provides you with allergy-friendly baking and cooking guidance! Enjoy and be merry!

1. HEALTHY HOLIDAYSHealthy substitutions for cooking and baking, but still enjoying delicious meals and treats this holiday season!
The holiday season is a magical one for so many reasons. The air is just filled with joy, love, and a giving spirit.
We also get to spend lots of time with our families and friends. Usually along with the fun comes plenty of food!
This is a guide to give you ingredient alternatives to make your holiday meals and desserts much healthier. This
infographic also provides you with allergy-friendly baking and cooking guidance! Enjoy and be merry!
SIMPLE SWAPS TO USE IN ANY RECIPE
Substitution for 1 egg
1/4 C. applesauce
1/2 ripe mashed banana
Substitution for 1 C. butter
1 C. applesauce
1/2 C. mashed avocado
Substitution for 1 C. oil
1 C. applesauce
1 C. fruit puree
Substitution for 1 C. sugar
Unrefined sugar
3/4 C. honey
Sub for 1 C. sour cream
1 C. yogurt
Also works for mayo
Substitute for ground beef
Ground turkey or chicken
Beyond Meat (vegan)
Substitute for white breads
Whole wheat breads
Multi grain breads
Substitute for syrup
100% maple syrup
Fruit or fruit puree
Sub for chocolate chips
Cocoa nibs
Enjoy Life chips (vegan)
Sweetened condensed milk
3/4 C. Sugar + 1/2 c.Water +
1 1/8 C. Dry milk (boil, stir)
Substitute for 1 C. Molasses
3/4 C. Brown sugar mixed
with 1 tsp. Cream of tartar
Substitute for cream cheese
1 C.Yogurt, strained in a
cheesecloth overnight
EASY ALLERGY-FRIENDLY GUIDEIt is estimated that 15 million Americans have food allergies. Chances are, you know someone who suffers
from a food allergy. Help them out this holiday season and make something yummy they can enjoy too!
DAIRY FREE
Use these dairy free, allergy safe alternatives instead
of your usual baking ingredients.
Butter = Earth Balance Vegan Buttery Sticks
Yogurt = Almond Dream non-dairy yogurt or So
Delicious dairy-free yogurt
Milk = Rice milk, Soy milk, Hemp milk
Chocolate Chips = Enjoy Life Chocolate Chips
Buttermilk = 1 C. rice milk & 1 Tbs. vinegar
Evaporated Milk = 3 C. rice milk, simmered on
stove until reduced by 60%.You will end with 1 cup.
Careful not to burn.
Sweetened Condensed Milk = 1 C. evaporated milk
or coconut milk with 1 1/4 C. sugar. Heat until sugar
is dissolved.
Cream Cheese = Tofutti non-dairy cream cheese
GLUTEN FREE
SOY FREE CORN FREE
Use these gluten free, allergy safe alternatives
instead of your usual all-purpose flour.
Flour = (safe flours) brown rice flour, white and
sweet rice flour, millet flour, buckwheat flour, quinoa
flour, and certified gluten-free oat flour, potato flour
(starch), tapioca flour.
Sometimes, multi-ingredient flour works better, so
here are some great tested batches:
2 C. sweet rice flour + 2/3 C. potato starch flour + 1/3
C. tapioca flour
1 C. corn starch + 2 C. rice flour + 2 C. soy flour + 3
C. potato starch flour
For better results for rising breads, cookies, and other
baked goods, cook for longer period of time at 25
degrees less than what the recipe calls for.
Use these soy free, allergy safe alternatives instead
of your usual baking or cooking ingredients.
Butter = Earth Balance Soy Free Spread
Yogurt = Dairy yogurt, if allergic to dairy as well, try
Coconut Yogurt by Turtle Mountain.
Milk = Dairy milk, Rice milk, Hemp milk
Chocolate Chips = Enjoy Life Chocolate Chips
Soybean Oil = Canola oil in baked good or Corn oil
for frying or cooking savory dishes.
Soy Sauce = 4 Tbs. beef bouillon, 4 tsp. balsamic
vinegar, 2 tsp. dark molasses, 1/4 tsp. ground ginger,
dash white pepper, dash garlic powder, 1 1/2 C.
water (Boil until liquid is reduced to 1 cup, 15 min.
Teriyaki Sauce = combination of balsamic vinegar,
orange juice, sugar, water, olive oil, and pepper
Use these corn free, allergy safe alternatives instead
of your usual baking or cooking ingredients.
Corn Oil = Soy oil, Canola oil, Sunflower oil
Baking Powder = 1 tsp. baking soda + 1/2 tsp.
cream of tartar (for each tsp. of baking powder)
Corn Starch = Tapioca starch or Arrowroot starch
Corn Syrup = 1 C. sugar + 1/4 C. water ( substitute
for 1 cup of corn syrup)
Powdered Sugar = Grind together 1 C. sugar + 1
Tbs. potato starch in a food processor.Will not be the
same consistency of real powdered sugar. Do not
grind for too long, it can harm your grinder.
Vanilla Extract = 2 vanilla beans into small bottle of
potato vodka. Let sit for 1-2 months and remove the
beans.
OTHER COMMON ALLERGIES INCLUDE:
NUTS EGGS FISH SHELLFISH
There are a few alternatives for eggs listed previously in this infograph. For the rest of these, it’s probably best
to just avoid them all together if you know of someone with any of these allergies. If you are unsure about
allergies that a friend or family member may have, just ask! They will really appreciate the consideration.
SOURCES & MORE INFO:
http://allrecipes.com/howto/common-ingredient-substitutions
http://farrp.unl.edu/informallbig8
http://www.foodallergy.org/allergens
http://glutenfreegoddess.blogspot.com/2007/01/cooking-baking-gluten-free-tips-for.html
http://glutenfreecooking.about.com/od/glutenfreecookingbasics/a/Safeingredients.htm
http://kidswithfoodallergies.org
http://allrecipes.com/recipe/soy-sauce-substitute/
http://freeeatsfood.com/2011/02/20/a-crash-course-in-corn-free-baking-and-cooking/