Cooking Substitutes

Low Fat substitutes:
Lard – Olive oil, Canola oil, sunflower oil
Salad Dressings – Oil and vinegar, lemon juice
Full fat cheese – low fat cheese; ricotta, cream cheese, Jarlsberg, cottage cheese
Full fat ice cream – frozen yoghurt, sorbet
1 egg – two egg whites

Low Carbohydrates substitutes:
Balsamic Vinegar – Red wine vinegar
Brandy – Brandy essence and water
Fruit juice (when cooking) – brewed spicy herb tea

Everyday Food substitutes:
Allspice - cinnamon and ground cloves
Arrowroot - same amount of corn flour or double of plain flour
Baking powder- baking soda and cream of tartar
Buttermilk- 1 cup milk and 1 tablespoon lemon juice
Capers – chopped olives
Cheese – If wanting to substitute the dairy content you can try soy cheese or goats cheeses.
Chilli sauce - tomato sauce, brown sugar, vinegar, cinnamon, ground cloves and allspice (all mixed together)
Coconut Milk - milk (with a dash of coconut essence if you have it)
Corn syrup - For 1 cup mix 1 cup of sugar with 1/4 cup of water
Cream cheese - Part skim milk ricotta cheese or low fat cottage cheese beaten until smooth Cream of tartar - lemon juice or vinegar
Croutons- Squares of crustless white bread fried or roasted
Curry powder – turmeric, cardamom, ground ginger, and cumin
Egg – one egg can be substituted by any of these depending on the use: 2 tbsp cornflour, 2 tbsp arrowroot flour; 2 tbsp potato starch; 1 tbsp soy powder + 2 tbsp water; 1 tbsp soy milk powder + 1 tbsp cornstarch + 2 tbsp water; 1 banana (in cakes.)
Jam – There are a number of no or low sugar jam substitutes available such as compotes, sauces such as cranberry can be used in place of jams.
Mayonnaise - yoghurt and salad dressing, salad dressing, sour cream, yoghurt, cottage cheese pureed in a blender
Milk – Rice milk and soy milk are good non-dairy substitutes for cows milk
Oregano - marjoram
Plain Yoghurt - buttermilk, cottage cheese blended until smooth, sour cream
Rum - rum extract and water S
esame Seeds - finely chopped blanched almonds
Sour cream - non-fat dry milk powder, warm water, and vinegar (mixture will thicken in refrigerator in a few hours), plain yoghurt, milk and lemon juice and butter or margarine, cottage cheese and lemon juice, pureed in blender
Tomato sauce - tomato paste and water
Tomato soup - tomato sauce and water
Vanilla Extract - Grated lemon rind, orange rind, cinnamon or nutmeg combined with a small amount of water to make up the amount of vanilla needed.
Wine- water, lemon juice and sugar mixed

I just adjust the quantities til I'm happy with the result