1013 substitution using Recipes

margarine, onion, chopped, garlic clove, finely chopped, dried lentils, water, low sodium chicken broth (i make my own broth and use about a litre and a half), carrots, peeled and thinly sliced, red potatoes, cubed (i leave skins on for extra nutrition), dried marjoram, dried tarragon, pepper, frozen peas (you can use canned if you want but that will increase the sodium content), uncooked orzo pasta (can substitute with small pasta of any shape), diced tomatoes with juice (i use the low sodium of course!)

soy protein powder (i think optimum nutrition any whey unflavored heat stable protein would be better), unbleached all-purpose flour (see substitution below), rolled oats, oat bran, cinnamon, salt, brown sugar , packed (substitute splenda ), semi-sweet chocolate chips (available in sugar free, if not, try nuts instead), plain yogurt (fage yogurt has more protein, or used mashed tofu) or 1 1/2 cups vanilla yogurt (fage yogurt has more protein, or used mashed tofu), canola oil (or substitute 1/2 cup softened peanut butter), vanilla extract

cream cheese, softened,i use low fat, eggs , i use egg substitute, sour cream, i use low fat, splenda sugar substitute, vanilla extract, chocolate sugar-free instant pudding mix

baked cheddar broccoli rice cups, thanks to fountain ave. grill: http://fountainavenuekitchen.com/baked-cheddar-broccoli-rice-cups, simple to whip up with ingredients you have on hand, this side is a sure kid-pleaser that adults will enjoy as well. i employ 1 of my favorite kitchen tricks with this recipe: any time i use frozen broccoli or spinach that needs to be thawed and drained well, i put it inside a tea towel and literally wring it out. you will be surprised by how much water is released, and getting rid of it will prevent your finished product from becoming soggy., vary the cheese if you like or bake in a casserole dish or jumbo muffins tins. for my better-for-you ranch dressing, quick-cooking rice , like minute rice (can substitute about 2 cups regular, cooked rice and omit the 1 cup stock below), chicken stock, frozen, chopped broccoli, thawed and excess water squeezed out, shredded cheddar cheese, divided, homemade ranch dressing (see recipe), or store bought, eggs, lightly beaten, salt and freshly ground pepper to taste, low-fat buttermilk, chobani 2% plain yogurt, mayonnaise, apple cider vinegar, canola or olive oil, kosher salt and freshly ground pepper to taste, minced chives, whisk all ingredients together ., dressing will keep for a week or so, covered, in the refrigerator., if you prefer a thicker dressing , use approximately 1/4 cup of buttermilk depending on your personal preference and intended use.

skim milk (or any other milk), soymilk, fortified (substituting with any other milk is fine), butter, white whole wheat flour (while a healthy and delicious flour, substituting with any other flour is acceptable), salt (more of less to taste), pepper (more or less to taste), garlic powder (more or less to taste, alternately, 1-2 cloves of minced fresh garlic would be nice as well), onion powder (more or less to taste, alternately, 1 small onion diced and sauteed would be great in this dish), ground mustard (more or less to taste), whole wheat pasta, uncooked (approximately 10 oz, i.e. macaroni, spirals, shells, mini penne... may substitute with enriched ), cheese, sliced (i use a jack-and-colby-combo cheese that comes in 10 slices), mozzarella cheese , grated 0r cut into small cubes (may substitute with any other creamy-textured cheese, i.e. muenster, provolone, edam)

pie crusts (i used #137952), gimmie lean sausage flavor (i actually used double that, 1/2 of a package.. which is 7 oz, for anyone who is going to use meat.), milk or 2 cups soy (i used fat-free, and it still tasted great...) or 2 cups rice (i used fat-free, and it still tasted great...), whole eggs (i actually used 5 egg whites, & 1 whole egg..) or 3 whole egg substitute (i actually used 5 egg whites, & 1 whole egg..), chopped onion (i omitted this because of my lack of onions..), cheddar cheese (i used like 1/2 cup sharp 2% ) or 1/4 cup soy cheese (i used like 1/2 cup sharp 2% ), freshly grated nutmeg (use lots, it tastes good ( ), salt & pepper

graham cracker crust (1-1/2 ingredient fiber crust see my recipes), fat free cream cheese, non-nutritive brown sugar substitute (sweet n low brown) or 3/4 cup dark brown sugar, cornstarch, ground cinnamon, egg whites (same thing either way) or 1 cup fat free egg substitute (same thing either way), pureed banana, banana schnapps or 3/4 tsp banana extract, light rum or 3/4 tsp rum extract, vanilla extract (i used 1 tsp vanilla and 1 tsp black walnut)

gingersnap cookie crust, gingersnap cookie crumbs, melted butter or margarine, substitution, graham cracker crust, graham cracker crumbs, granulated sugar, ground ginger, ground cinnamon, melted butter or margarine, cream cheese, softened, butter or margarine, softened, sugar, cooked or canned sweet potatoes, mashed (i used about 3 cups for a huge springform pan serving 16 slices, ground nutmeg, ground cinnamon, imitation rum extract, substitution : 3 tsp. maple extract, original recipe calls for 3 tsp. bourbon), vanilla, eggs, dairy sour cream, sugar, imitation rum extract, substitution : 1 1/2 tsp. maple extract, original recipe calls for 1 1/2 tsp. bourbon), addtional gingersnap cookie crumbs, substitution : graham cracker crust crumbs w/o melted butter

liver (or other organ meat), scrapple, spicy sausage, ground veal or 4 oz ground lamb, ground fowl (such as cornish hen, pheasant, duck, or goose. turkey may be used, but does not have as strong a fla), kidney beans, cooked and mashed (can substitute refried beans), beef broth, kitchen bouquet (or any other browning or seasoning sauce), pickapeppa sauce (or other peppery spicy thick sauce), onions, peeled and finely chopped, old-fashioned oatmeal (** do not use instant or 1-minute oatmeal), suet (shredded or ground, divided into 4- and 2-oz batches, i recommend freezing the suet in small chunks,), salt or substitute, garlic powder, seasoned pepper, nutmeg, grated, cayenne pepper (or more , to taste), sage, red pepper flakes (or more , to taste), tabasco sauce, peppery dry spices, pork sausage casings , thoroughly cleaned (if you can tsp get sausage casing, don tsp worry, keep going)

beef pot pie, flour, salt, paprika, pepper, beef chuck, boneless and cut into 1/2-inch pieces, onion, chopped, celery, chopped, bacon grease (can use butter as substitute), beef broth, beer or red wine (can use 1/2 cup beef broth as substitute), bay leaves, hot sauce, worcestershire sauce, vegetables, cooked (corn, peas, green beans, carrots, potatoes, etc.), baby limas (optional)

quick oats, baking powder, sugar substitute (i use splenda ), brown sugar substitute (i use 1/2 cup splenda brown sugar sub), skim milk, unsweetened applesauce, salt, eggs, lightly beaten

green cabbage (shredded or sliced thin), red cabbage (shredded or sliced thin), soy sauce, oil, white vinegar, sugar substitute (i use splenda , you can also use real sugar), scallion (3 stalks green onions, white and green part sliced), almonds (sliced ), sesame seeds, sesame oil

lamb shoulder, trimmed and cut in 2 inch cubes, salt, freshly ground black pepper, adobo (recipe attached), poblano chiles, grated mexican manchego cheese , or substitute monterey jack, grated panela cheese , or substitute ricotta or dry cottage cheese, grated azejo cheese , or substitute romano or washed and dried feta, corn tortillas (recipe attached), or use store-bought

jumbo tiger shrimp (about 10 per lb), deveined, fresh lime (substitution: lemon juice), palm sugar or granulated sugar, fish sauce, garlic clove, finely grated, fresh red thai chiles, stemmed, seeded, and minced, fresh thai basil, minced (substitution: mint or cilantro leaves), vegetable oil, sour mango salad , recipe follows, green mangos, peeled , halved lengthwise, sliced using an asian shredder or julienned with a knife, carrots, peeled and julienned, red thai chiles, stemmed, seeded, and sliced into thin rounds, fresh lime juice (substitution: lemon juice), fish sauce, sugar, special equipment : asian shredder

all-purpose flour, powdered sugar, ground walnuts, margarine or butter, softened, ground cinnamon, red raspberry preserves, make apricot linzer bars: substitute ground almonds for the ground walnuts and apricot preserves for the raspberry preserves.), be sure and use the pan size called for in this recipe. cookie dough needs to be spread to the sides and into the corners of the pan.

velveeta cheese, ground sausage (i prefer spicy ), favorite taco sauce (i use ortega thick and smooth-medium) or 8 oz you could substitute with a pack taco seasoning, favorite salsa (i use ortega homestyle-medium)

egg substitute (if using real eggs, this is 1 egg), reduced calorie stick margarine (or 1 stick butter), whole kernel corn, creamed corn, jiffy muffin mix, plain fat free yogurt, double everything for a double batch

all-purpose flour or 2 3/4 cups unbleached flour, whole wheat flour, brown sugar, baking soda, salt, buttermilk (to substitute for buttermilk, use 1/4 cup vinegar or lemon juice plus milk to make 4 cups)