1. Substitutions 1 cup milk 1 cup rice milk 1 cup coconut milk 1 cup hemp milk 1 cup almond milk 1 cup soy milk 1 cup water 1 cup rice milk + 1 yolk 1 cup water + 1 yolk Equivalents Measurements 1 tablespoon = 2 tablespoons = 4 tablespoons = 5 tablespoons + 1 tsp = 16 tablespoons = 1/16 cup = 1/8 cup = 1/6 cup = 1/4 cup = 1/3 cup = 3/8 cup = 1/2 cup = 2/3 cup = 3/4 cup = 1 cup = 48 tsps 2 cups = 16 fl oz 3 cups = 24 fl oz 4 cups 8 cups 16 cups 1 cup = 8 fluid ounces = 1 pint = 1 quart = 4 cups = 1 gallon = 16 ounces = 3 teaspoons = 1/2 fl oz 1/8 cup = 1 fl oz 1/4 cup = 2 fl oz 1/3 cup 1 cup = 8 fl oz 1 tablespoon 2 tablespoons 2 tablespoons + 2 tsps 4 tablespoons 5 tablespoons + 1 tsps 6 tablespoons 8 tablespoons 10 tablespoons + 2 tsps 12 tablespoons = 8 fl oz = 1/2 pint = 1 pint = 1/2 quart = 1 1/2 pints = 32 fl oz = 2 pints = 1 qt = 64 fl oz = 2 qts = 1/2 gal = 128 fl oz = 4 qts = 1 gal 16 tablespoons 1 cup 2 cups 2 pints 1 quart 4 quarts 1 pound U.S. – Metric Conversions Capacity 1/5 tsp 1 tsp 1 Tb 1 fluid oz 1/5 cup 1 cup 2 cups (1 pint) 4 cups (1 quart) 4 quarts (1 gal) 1 mililiter 5 ml 15 ml 30 ml 47 ml 237 ml 473 ml.95 liter 3.8 liters Weight 1 oz 1 pound 28 grams 454 grams Metric – U.S. Conversions Capacity 1 mililiter 5 ml 15 ml 30 ml 47 ml 100 ml 237 ml 240 ml 473 ml 1 liter = 1/5 tsp = 1 tsp = 1 Tb = 1 fl oz = 1/5 cup = 3.4 fluid oz = 1 cup = 1 cup = 2 cups = 34 fluid oz (4.2 cups / 2.1 pints / 1.06 quarts / 0.26 gallon) Weight 1 gram 100 grams 500 grams 1 kilogram.035 ounce 3.5 ounces 1.10 lb 2.205 lbs (35 ounces) 1 cup buttermilk 1 cup plain rice, soy or hemp milk + 1 TB lemon juice /cup (allow to sit and sour 5 mins) 1 cup plain rice, soy or hemp milk + 1 TB apple cider vinegar/cup (allow to sit and sour 5 mins) 1 cup plain dairy-free yogurt + 1 Tb lemon juice or vinegar (allow to sit 5 mins and sour) 1 cup yogurt 1 c up coconut milk yogurt 1 cup rice milk yogurt 1 cup soy milk yogurt 1 cup fruit puree 1 cup unsweetened applesauce 8 Tb butter (1 stick) 1/3 cup organic canola oil 1/3 cup coconut oil 1/3 cup olive oil (not for baking) 8 oz cream cheese 8 oz Tofutti or other non dairy cream cheese 1 cup cheese 1 cup vegan cheese alternative 1 cup heavy cream 1 cup So Delicious Creamer 1 cup full fat coconut milk 2/3 cup dairy-free milk + 1/3 cup melted butter (or canola oil, or coconut oil) 1 cup Silk Soy Creamer 1 cup sour cream 1 cup Tofutti or other non dairy sour cream alternative 1 cup light cream 1 cup So Delicious Creamer 1 cup light coconut milk 1 cup Silk Soy Creamer 1 cup mayonnaise 1 cup Veganaise (vegan no allergens) 1 cup Spectrum (egg-free) 1 cup Mindful May (no allergens) 1 cup refined white/brown cane sugar 1 cup coconut palm sugar 1 cup corn syrup 1 cup honey 1 cup agave nectar 1 cup maple syrup 1 cup evaporated milk 3/4 cup water + 1 cup Darifree powder 1 cup peanut butter, almond butter or cashew butter 1 cup sunflower seed butter Nuts (peanuts, cashews, almonds, walnuts, pecans, pinenuts, pistachios, etc) Equal Amounts: Toasted coconut Sunflower seeds Pumpkin seeds Crushed cornflakes Crushed crispy rice cereal Crushed potato chips Flax cereal 1 egg 3 T unsweetened applesauce + 1 tsp baking powder for each egg 1 T flax meal + 3 T hot water for each egg (mix and let sit 5 mins) 1.5 tsp Ener-G Egg Replacer + 2 T water or dairy free milk for each egg 1 tsp baking powder + 1.5 T water + 1.5 T oil 3 T mashed bananas 3 T fruit puree + 1 tsp baking powder for each egg 4 T pureed silken tofu (pureed in blender) + 1 tsp baking powder for each egg 3.5 T prepared gelatin 1 egg white 1 T plain agar powder dissolved in 1 T water. Beat, chill for 15 mins, then beat again. All Purpose Flour (for use with all-purpose flour recipes) 4.5 cups white rice flour 1.5 cups sweet (glutinous) rice flour 2 cups potato starch (not flour) 1 cup tapioca starch 4 tsp xanthan gum For recipes w/yeast add 3/4 tsp of addt’l xanthan gum per cup of flour needed) High Protein Flour (for use with bread / pie crusts / baked goods) 2 ¼ cups chickpea flour 2 cups superfine brown rice flour 2 cups potato starch (not flour) 2 cups tapioca starch 4 tsp xanthan gum For recipes w/yeast add ½ tsp of addt’l xanthan gum per cup of flour needed) High Fiber Flour (for use with bread & extra fiber) 2 cups superfine brown rice flour 2 cups sweet white sorghum flour 1 1/3 cups tapioca starch 2/3 cup potato starch (not flour) 3 tsp xanthan gum For recipes w/yeast add ½ tsp of addt’l xanthan gum per cup of flour needed) 1 cup sweetened condensed milk Mix: 1 cup Dairfree powder + 1 cup sugar + 1 cup boiling water + 1 T gluten free/cornfree margarine + 1/2 tsp gluten free vanilla Ricotta cheese / Cottage cheese 1 lb firm tofu (halved) + 1 cup safflower oil + 1/2 tsp salt small pinch sugar Combine half of tofu and all other ingredients in blender till smooth. Smash other half of tofu with fork into small lumps and add to blended mixture. Use 1:1 ratio in recipes.