Cooking Tips

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Measurements

• 3 teaspoons = 1 tablespoon = 1/2 fluid oz
• 4 tablespoons = 1/4 cup
• 16 tablespoons = 1 cup
• 2 tablespoons = 1 fluid oz
• 8 fluid oz = 1 cup
• 2 cups = 16 ounces = 1 pint
• 2 pints = 4 cups = 1 quart
• Herbs: 1 tablespoon chopped fresh  = 1 teaspoon dried
• Cheese: 1 lb = 4 to 5 cups (packed), grated
• Nuts, chopped: 1/3-1/2 cup = 2 oz
• Onion: 1 small to medium-sized = 1 cup, chopped
• Raisins: 1/3 cup = 2 oz

Vegetarian substitutions

• 1 egg = 1/4 cup of silken tofu = 1-1/2 teaspoon Ener-G Food Egg Replacer + 2 tablespoons warm water (whisk to froth) = 1 tablespoon ground flax seed + 3 tablespoons hot water (let stand 10 minutes) = 1/4 cup of mashed banana = 1/4 cup of plain yogurt = 1/4 cup of applesauce
• 1 egg white = 1/4 teaspoon xanthan gum + 1/4 cup water (let stand 5 minutes, then whip; use: leavening)
• 1 egg yolk = 1-1/2 tablespoons lecithin granules + 2 teaspoons water (use: moisture and binding)
• 1 cup cow milk = 1 cup soy, rice or almond milk
• 1 cup cow yogurt = 1 cup soy yogurt

Other substitutes

• 1 garlic clove = 1/2 teaspoon minced garlic = 1/2 teaspoon garlic powder
• 1 cup sugar = 2/3 cup agave nectar = 3/4 cup honey
• Soy sauce or table salt = Bragg Liquid Aminos
• Juice of lemon yields 3 tablespoons of fresh lemon juice
• Juice of orange yields1/2 cup of fresh orange juice
• 1 stick butter = 1/2 cup
• 1 tablespoon ginger root, grated = 1 ½ teaspoon dry ground ginger + ½ teaspoon lemon juice
• 1 cup dark molasses = 1 cup honey

From other sources

Baking substitutes

Healthy substitutes

Some of these tips have been adapted from

The Skinny Girl Dish, a wonderful book that inspired me to eat more natural and whole foods and

The New Moosewood Cookbook, one of the oldest and most popular cookbooks with lots of healthy vegetarian recipes

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