Our Go-To Ingredient Swaps

October 07, 2018

Our Go-To Ingredient Swaps

We’ve all been there. Already mid-way through a recipe when all the sudden you realize “did I make sure to check if I have flour?” Or even worse- you’re making dinner and one of your kids calls in to say they’re bringing over their friend (who happens to also have a terrible dairy allergy)- as you’re about to sprinkle some yummy Parmesan onto the meal you prepared.

Whether you have kids or not it’s always good to have a few last minute ingredient swaps to keep in your back pocket. Your back pocket being your mind- but if you want to carry around this list with you always more power to you!

      1. Baking Powder with Baking Soda
        These two have always been troublesome. Sometimes I’ll look at a recipe and be like “yah I have baking soda” but I need baking powder for the recipe.  Good News though folks! Baking powder can be replaced with 1⁄4 teaspoon baking soda! So next time don’t run to a neighbors- because baking soda is more helpful than we knew!

      2. Applesauce instead of Sugar and Oils
        Some of you may have already known this handy dandy trick- but for those who didn't get ready for a life-changer. Applesauce is an extremely versatile ingredient which allows for it to be a healthier alternative for not just sugar and oil but for fats as well!

      3. Banana instead of Eggs
        If you ever find yourself out of eggs- half a banana becomes a recipe saving substitute! Plus it's a natural sweetener. Double win! Another option is ground flax meal or chia seeds to create a "flax or chia egg." By mixing 1 tablespoon ground flax meal or chia seeds and 3 tablespoons of water and letting it sit and thicken for a few minutes you will create one "egg." Pretty cool.

      4. Cauliflower, Rice, Quinoa, Zucchini, instead of Pasta
        These swaps have become very popular lately and for good reason. Paleo, low in carbs, helps get those veggies in, plus they're simply delicious. Grating cauliflower, sweet potatoes, or cooking up some zoodles, is a great way to swap out a grain for a yummy vegetable alternative. And since rice and quinoa are made in bulk you can use the leftovers for other fun recipes! Like yummy breakfast quinoa bars in our last blog post “Why Just Keep it Dinners” or use leftover wild rice for my delicious spinach burgers! I always say ingredients are like music keys. Finite amount of keys but infinite number of possibilities for combinations and uses. Have fun with it!

      5. Forget Mayo- how about Avocado?
        Creamy? Check. Yumm? Check. A good source of healthy fat plus added benefits of everything nutritious avocados have to offer? Check. You don't have to run out of mayo to want to make this swap. Tahini is another great ingredient to swap in for that creamy, rich consistency. We use it often in our dressing and sauces here on Prep + Rally.

      6. Oats Instead of Flour 
        This one has saved me from multiple baking mishaps! You can pulse oats in a food processor until they reach a fine flour and swap it in for any recipe that calls for AP flour, spelt flour. Plus it's incredibly nutritious and heart healthy. 

      7. Salsa for Marinara Sauce 
        Just as flavorful, if not more flavorful than marinara sauce. It adds a nice Mexican kick. Who can say no to that?


      8. Honey or Maple Syrup instead of Sugar 
        If you're trying to avoid sugar or go the more natural route (me!) you can usually sweeten recipes with maple or honey. It doesn't generally work as an exact swap for baked goods (as you will need to adjust the dry and wet ratio in the recipe) but it works perfectly in dressings, sauces, marinades, smoothies etc!