Jean B. MacLeod - The Complete Food Substitutions Handbook: Including Options for Low-Sugar, Low-Fat, Low-Salt, Gluten-Free, Lactose-Free, and Vegan

Including Options for Low-Sugar, Low-Fat, Low-Salt,Gluten-Free, Lactose-Free, Soy-Free, and Vegan Jean B. MacLeod MacLeod How-To Books The Complete Food Substitutions Handbook: IncludingOptions for Low-Sugar, Low-Fat, Low-Salt, Gluten-Free,Lactose-Free, Soy-Free, and Vegan Copyright 2018 by Jean B. MacLeod All ideas, suggestions, and guidelines mentioned in this bookare written for informational purposes only and should not beconsidered as recommendations or endorsements for any particularproduct. The content included is not intended to be, nor does itconstitute, the giving of professional advice. All recommendationsare made without guarantees on the part of the author. The authorshall not be held liable for damages incurred through the use ofthe information provided herein.

All right reserved. No part of this book may be used orreproduced in any manner whatsoever, except for brief reviews,without written permission of the author. Requests to make copiesof any part of this book should be submitted online tojeanbmacleod.com. ISBN-13: 9780997446494 Library of Congress Control Number: 2018913426 Distributed by Smashwords For Elizabeth and Pamela, for which there are no substitutions Contents

ABALONE, FARMED, FRESH - 1 pound 8 ounces dried abalone/pao yu, soaked inwater for 3 to 4 hours 1 pound French conch, tenderized like freshabalone 1 pound fresh clam meat ABURAGESee TOFU,DEEP-FRIED AAI (South American antioxidant-rich purple berry)- 3.5 ounce-packet frozen pulp/puree 1/2 to 3/4 cup dried Chilean wineberries/maquiberries, soaked in liquid for 30 minutes (higher inantioxidants) 1 cup fresh or frozen wild blueberries (lower inantioxidants) 1 cup fresh, or 1/2 cup dried, blue Oregongrapes/Mahonia aquifolium/Berberis aquifolium (lower inantioxidants; much tarter; press fresh berries through a food millto remove large seeds) 1 cup fresh silverberries/Elaeagnusumbellata or E. multiflora (lower in antioxidants;higher in vitamin C and lycopene; press through a food mill toremove large seeds) AAI JUICE (antioxidant-rich juice) - 1 cup 2 tablespoons freeze-dried aai powder mixed with1 cup water 2 tablespoons maqui berry powder mixed with 1 cupwater (higher in antioxidants) 1 cup 100% blueberry juice, preferablyfresh-pressed (lower in antioxidants) 2 tablespoons freeze-dried blueberry powder mixedwith 1 cup water (lower in antioxidants) ACHIOTE/ACHUETESee ANNATTOOIL; ANNATTO SEEDS ACHIOTE PASTE/RECADO ROJO (Latin American seasoningand coloring) - 1 tablespoon 1 tablespoon Sazon Goya Seasoning 2 teaspoons ground annatto seeds or powderedannatto/bijol (for coloring; lacks seasoning) 1 teaspoon paprika (for coloring only) ACIDULATED WATER (anti-browning agent for certaincut fruits and vegetables) - 1 cup 1 cup water plus 3/4 teaspoon kosher salt (rinsewell with fresh water after soaking) 1 cup water plus 1 teaspoon distilled whitevinegar 1 cup water plus 2 teaspoons lemon juice 1 cup water plus small pinch ascorbic acidgranules, or 1 (250-mg) pure vitamin C pill crushed to a powder 1 cup apple juice (for holding preparedapples) ACITRN (Mexican candied cactus pieces) - 4ounces 4 ounces candied pineapple ACORN SQUASH, FRESH (oval-shaped, orange-fleshedwinter squash) - 1 pound 1 pound buttercup, butternut, Musque de Provence,or Rugosa squash AGAR/AGAR AGAR/KANTEN (gelling agent derived fromseaweed) - 2 teaspoons powdered 3 tablespoons agar flakes or threads (increasesoaking time to 10 to 15 minutes) 1 freeze-dried agar bar torn into pieces (increasesoaking time to 30 or more minutes) 1 (1/4-ounce envelope/1 scant tablespoon)unflavored gelatin powder (follow package directions) 4 sheets silver leaf gelatin (follow packagedirections) 2 1/2 teaspoons apple pectin powder (followpackage directions) AGAVE SYRUP/NECTAR, LIGHT OR DARK (honey-likesweetener made from agave cactus plants) - 1 tablespoon 4 teaspoons brown rice syrup or coconut nectar 1 tablespoon palm honey/syrup, heavy/rich simplesyrup, or Swedish light syrup/ljus sirap 2 teaspoons maple syrup, liquid honey, or barleymalt syrup, plus 1 teaspoon water 1 tablespoon Jerusalem artichoke syrup (moreexpensive) AGAVE SYRUP/NECTAR, LIGHT OR DARK - 1 cup 7/8 cup grade A dark, robust maple syrup plus 1tablespoon water 3/4 cup mild-flavored liquid honey, such as acaciaor clove, plus 2 tablespoons water 1 cup birch syrup 1 cup double-strength simple syrup (fordrinks)SeeSYRUP, SIMPLE/STOCK SYRUP, RICH/DOUBLESTRENGTH 1 cup raw cane double-strength simple syrup madewith coarse-grained unrefined sugar, such as turbinado or Demerara(for drinks) AGRETTI/ROSCANO/SALTWORT, FRESH (Italian leafy greenvegetable) - 1 pound 1 pound young puntarelle, dark outer leaves ofescarole, nasturtium greens, or tender young dandelion greens (lesssalty tasting) AGRODULCE (sweet-sour flavoring agent) - 1 cup Make Your Own Bring 1/2 cup red wine vinegarand 1/2 cup sugar to a boil, stirring to dissolve the sugar. AGRUMATO-LEMON OIL (Italian citrusoil)See LEMON-OLIVE OIL AISH BALADI (Egyptian flatbread) Whole-wheat pita bread AJI AMARILLO/AJI ESCABECHE, FRESH OR FROZEN (yellowPeruvian chile) - 1 1 dried aji mirasol chile, soaked in hotwater for 15 to 20 minutes 1 fresh yellow Hungarian wax/banana chile 1 large fresh red jalapeo chile 1 canned or jarred whole aji amarillo, rinsed 1 tablespoon jarred aji amarillo paste/pasta deamarillo 1 teaspoon aji mirasol powder/ajimolido 1/4 teaspoon ground cayenne pepper AJI AMARILLO CHILE POWDER/AJI MOLIDO (Peruvian) - 1teaspoon 1 teaspoon aji amarillo paste/pasta deamarillo 1 teaspoon hot paprika mixed with 1/2 teaspoonground turmeric 3/4 teaspoon ground cayenne pepper or crushed redpepper flakes AJI AMARILLO PASTE/PASTA DE AMARILLO (Peruviancondiment) - 1 tablespoon 1 tablespoon sambal oelek (for a small amount) AJI CACHO DE CABRASee GOATSHORN PEPPER AJI DULCE/AJI CACHUCHA (tiny Caribbean sweetpeppers) - 6 to 10 6 to 10 rocotillo chiles 1 fresh Cubanelle pepper 1/2 fresh bell pepper AJI LIMO, FRESH OR FROZEN (spicy Peruvian chile) -1 1 Scotch bonnet or habaero chile 1 fresh serrano or jalapeo chile (milder) 1 jarred aji limo, drained AJI PANCA, DRIED (large, mild Peruvian chile) -1 1 dried ancho, guajillo, New Mexico, or ajimirasol chile 1 teaspoon aji panca chile powder or aji mirasolchile powder 1 tablespoon jarred aji panca paste AJI ROCOTO/LOCOTO, FRESH OR FROZEN (medium-hot redPeruvian chile) - 1 1 fresh Mexican manzano chile 2 or 3 fresh red serrano, Tabasco, or Thai chiles(for flavoring; less intense) 2 or 3 fresh red jalapeo or Fresno chiles (forstuffing or garnish) 2 to 3 rinsed rocoto/locoto peppers in brine (forflavoring) 1 tablespoon aji rocoto paste (forflavoring) AJI VERDE (Peruvian condiment) - 1 cup 1 cup Mexican tomatillos salsa/salsa verdeplus 2 tablespoons grated Cotija cheese/queso aejo blendeduntil smooth AJWAIN/AJOWAN/CAROM SEEDS (Indian and Pakistaniseasoning) - 1 teaspoon 3/4 teaspoon lovage seeds plus 1/4 teaspoon freshthyme leaves 1 packed teaspoon dried thyme leaves, finelycrumbled AKEE/ACKEE (Caribbean fruit) - 2 dozen akees (1 cupedible flesh) 1 (18-ounce) can akee, rinsed and drained ALATOPIPERIGANO (Greek seasoning salt) - 1tablespoon 2 teaspoons dried Greek oregano plus 1 teaspoonsea salt and a few grains of black pepper (stir before using toredistribute) ALCAPARRADO (Caribbean and Latin American condiment)- 2 tablespoons 1 tablespoon each drained and choppedpimiento-stuffed olives and brined capers 1 teaspoon each diced green olives, red pimiento,capers, and a touch of garlic ALEPPO/HALABY CHILE, DRIED/PUL BIBER (Turkish/MiddleEastern) - 1 1 dried Marash chile (smokier and spicier) 1 dried Antebi chile (milder and fruitier) 1 dried Urfa chile/Isot pepper (sweeter andsmokier) 1 fresh or dried cayenne or serrano chile (morereadily available) ALEPPO/HALABY CHILE POWDER (Turkish/Middle Eastern)- 1 teaspoon 1 teaspoon Urfa or ancho chile powder 1/2 teaspoon crushed red pepper flakes ALEPPO/HALABY PEPPER FLAKES (Turkish/Middle Eastern)- 1 teaspoon 1 teaspoon Marash pepper flakes/