# 3 - EXPANDING "SCD" > * SCD COOKING SUBSTITUTIONS & TIPS


 Try these Ingredient Substitutions to make your favorite old recipes SCD legal:

 

Allspice

 Almond Extract

Brown Sugar

1 teaspoon

1 teaspoon

1/2 cup

1/2 teaspoon cinnamon, 1/4 teaspoon ginger, and 1/4 teaspoon cloves

 1 teaspoon amaretto

1/2 cup honey plus 1/2 cup butter, cook until reduced and caramelized

Butter(salted)

1 cup

7/8 cup olive oil plus 1/2 teaspoon salt

Butter(unsalted)

Buttermilk

1 cup

1 cup

7/8 cup olive oil

3/4 cup homemade lactose free yogurt plus 1/4 cup water

Cheddar cheese

1 cup shredded

1 cup shredded Colby cheddar OR 1 cup shredded Monterey Jack cheese

Chervil

1 tablespoon chopped fresh

1 tablespoon chopped fresh parsley

Chicken base

Chili Sauce

Corn syrup

1 tablespoon

1 cup

1 cup

1 cup homemade chicken broth or stock. Reduce liquid in recipe by 1 cup

 1 cup pureed tomatoes, ¼ brown sugar (see above substitute), 2 tablespoons vinegar, 1/4 teaspoons cinnamon, dash of ground cloves and dash of allspice

1 cup honey

Cottage cheese

1 cup

1 cup farmers cheese OR 1 cup ricotta cheese

Cracker crumbs

1 cup

1 1/4 cup almond flour

Cream(half and half)

1 cup

7/8 homemade lactose free yogurt, dripped, plus 1 tablespoon butter or 1 cup yogurt made from just half & half

Cream(heavy)

1 cup

¾ cup homemade lactose free yogurt, dripped, plus 1/3 cup butter

Cream(light)

1 cup

1 cup homemade lactose free yogurt, dripped, OR 3/4 cup homemade lactose free yogurt, dripped, plus 3 tablespoons butter

Cream (whipped)

1 cup

1 cup homemade lactose free yogurt made from whipping cream, dripped

Cream cheese

1 cup

1 cup homemade lactose free yogurt, dripped

Cream of tartar

1 teaspoon

2 teaspoons lemon juice or vinegar

Crème fraiche

1 cup

1 cup homemade lactose free yogurt made from whipping cream, dripped

Egg

1 whole

3 tablespoons mayonnaise OR 1/2 a banana mashed with 1/2 teaspoon baking soda

Evaporated milk

1 cup

1 cup homemade lactose free yogurt, dripped, OR 3/4 cup homemade lactose free yogurt, dripped, plus 3 tablespoons butter

Farmers cheese

8 ounces

1 cup homemade lactose free yogurt, dripped for 12+ hours

Fats for baking

1 cup

1 cup homemade applesauce OR 1 cup fruit puree

Flour- Bread

1 cup

1 cup almond flour/meal

Flour- Cake

1 cup

1 cup almond flour/meal

Flour- Self Rising

1 cup

7/8 cup almond flour/meal plus 1 1/2 teaspoons baking soda and 1/2 teaspoon of salt

Garlic

1 clove

1/8 teaspoon granulated garlic (no additives)

Ginger- dry

1 teaspoon

2 teaspoons chopped fresh ginger

Ginger- fresh

1 teaspoon, minced

1/2 teaspoon ground dried ginger

Green onion

1/2 cup, chopped

1/2 cup chopped onion, OR 1/2 cup chopped shallots

Hazelnuts

1 cup whole

1 cup macadamia nuts OR 1 cup almonds

Herbs- fresh

1 tablespoon chopped fresh

1 teaspoon chopped dried herbs

Herring

8 ounces

8 ounces of sardines

Hot pepper sauce

1 teaspoon

3/4 teaspoon cayenne pepper plus 1 teaspoon vinegar

Ketchup

1 cup

1 cup tomato puree (process whole tomatoes in blender) plus 1 teaspoon vinegar plus 1 tablespoon honey

Lard

1 cup

7/8 cup olive oil OR 1 cup butter

Lemon grass

2 fresh stalks

1 tablespoon lemon zest

Lemon juice

1 teaspoon

1/2 teaspoon vinegar OR 1 teaspoon white wine OR 1 teaspoon lime juice

Lemon zest

1 teaspoon

1/2 teaspoon lemon extract OR 2 tablespoons lemon juice

Lime juice

1 teaspoon

1 teaspoon vinegar OR 1 teaspoon white wine OR 1 teaspoon lemon juice

Lime zest

1 teaspoon

1 teaspoon lemon zest

Macadamia nuts

1 cup

1 cup almonds OR 1 cup hazelnuts

Mace

1 teaspoon

1 teaspoon nutmeg

Margarine

1 cup

1 cup butter OR 7/8 cup olive oil plus 1/2 teaspoon salt

Mayonnaise

1 cup

1 cup homemade lactose free yogurt

Milk- whole

1 cup

3/4 cup homemade lactose free yogurt plus 1/4 cup water

Mint- fresh

1/4 cup chopped

1 tablespoon dried mint leaves

Mustard– prepared

 

Oilfor cooking

1 tablespoon

 

1 tablespoon

1 tablespoon dried mustard, 1 teaspoon water, 1 teaspoon vinegar and 1 teaspoon honey

1 tablespoon mayonnaise OR butter OR fruit puree

Onion

1 cup, chopped

1 cup chopped green onions OR 1 cup chopped shallots OR 1/4 cup dried minced onion OR 1/4 cup granulated garlic

Orange juice

1 tablespoon

1 tablespoon other citrus juice

Orange zest

 

Pumpkin pie spice

1 tablespoon

 

1 teaspoon

1/2 teaspoon orange extract OR 1 teaspoon lemon juice or zest

1/2 teaspoon cinnamon plus 1/4 teaspoon ginger plus 1/8 teaspoon allspice plus 1/8 teaspoon nutmeg

ParmesanCheese

1/2 cup, grated

1/2 cup grated Asiago cheese OR 1/2 cup grated Romano cheese

Parsley

1 tablespoon chopped fresh

1 tablespoon chopped fresh chervil OR 1 teaspoon dried parsley

Raisin

 

Red pepper, ground

1 cup

 

1/4 teaspoon

1 cup dried currants OR 1 cup dried cranberries (no sugar added) OR 1 cup chopped pitted prunes

8 drops of Tabasco

Ricotta

1 cup

1 cup dry curd cottage cheese OR dripped yogurt

Rum

1 tablespoon

1/2 teaspoon rum extract (no sugar added), plus enough water to make 1 tablespoon

Saffron

Salt

1/4 teaspoon

1 teaspoon

1/4 teaspoon turmeric

1 3/4 teaspoons kosher salt

Semisweet chocolate chips

1 cup

1 cup peanut butter OR 1 cup chopped nuts OR 1 cup chopped dried fruit (no sugar added)

Shallots, chopped

1/2 cup

1/2 cup chopped onion OR 1/2 cup chopped green onion

Shortening

1 cup

1 cup butter minus 1/2 teaspoon salt from recipe

Sour cream

1 cup

1 cup homemade lactose free yogurt, dripped

Sour milk

1 cup

1 cup homemade lactose free yogurt

Stock- beef or chicken

Sugar

1 cup

1 cup

 

1 cup juices from previously cooked roast or chicken

3/4 cup honey - reduce the other liquids in a recipe by 1/4 cup for every cup of honey used. Add 1/4 teaspoon baking soda for every cup of honey to neutralize its acidity. Because the more subtle flavors of honey can be destroyed in heat, using an expensive brand isn't necessary.

Sweetened condensed milk

1 (14 ounce) can

3/4 cup honey mixed with 1/2 cup water and 1 1/8 cups homemade lactose free yogurt - Bring to a boil, and cook, stirring frequently until thickened, about 20 minutes (probiotics will be destroyed in this process)

Vegetable oil- for baking

1 cup

1 cup applesauce OR 1 cup fruit puree

Vinegar

1 teaspoon

1 teaspoon lemon or lime juice OR 2 teaspoons dry white wine

White sugar

1 cup

3/4 cup honey (adjust liquids in recipe accordingly)

Wine

1 cup

1 cup chicken or beef broth OR 1 cup fruit juice or honey mixed with 2 teaspoons vinegar OR 1 cup water

Yogurt

1 cup

1 cup applesauce OR 1 cup fruit puree plus 1 tablespoon fresh squeezed lemon juice

Avocados:  Keep avocados green for several hours.  Since it’s a low-acid fruit, it will turn brown when exposed to air because of oxidation. Slow the browning up to one day by squeezing a little lemon juice over the cut halves or slices, then placing in an airtight plastic container or wrapping tightly in plastic wrap and refrigerating.

Baking powder & soda:  Baking powder is not SCD legal.  Baking powder causes baked items to rise rather than spread, while baking soda does the opposite.  Use baking soda for a flatter baked good.  Baking soda will trigger a rising action when paired with an acid such as lemon juice, or vinegar. The soda reacts with the acid, and the leavening action will be about the same as with baking powder.

Bananas:  Freeze over-ripe bananas until you have enough to make bread or cake.  They will turn black in the freezer and they will be very mushy but they are great for baking. Be sure to freeze them in the peel. 

Beans:  Only white beans are SCD legal.  To make them more digestible, place beans in a large bowl and cover with water.  Drain and cover with new water and soak. Repeat 2-3 times in a 24 hour period; then cook in a slow cooker until soft, season and serve.

Boiling Over Pots:  Placing a wooden spoon across the top of the pot when boiling water separates the steam and keeps it from boiling over. 

Butter:If you "stock up" on butter, keep the excess in the freezer to keep fresh longer.

Cake stuck to pan:  Try dipping the bottom of the cake pan in hot water, as if unmolding a gelatin mold. Then run a thin knife around the edge and pull up slightly on the cake to loosen it. Invert onto a rack or plate and give it a few sharp shakes. Repeat if necessary.To avoid sticking, line bottom of pan with wax or parchment paper or dip a paper towel into shortening or butter and coat bottom of pan.  Do not coat or cover sides of pan so mixture can ‘climb’ and rise somewhat. Almond flour baked goods rise very little.

Cheesecake:  Bake it in a water bath. Wrap the bottom and outer sides of a springform pan with a double layer of aluminum foil before adding the filling. Place in a large, metal baking pan and put onto the center rack of a preheated oven. Then pour hot water into the baking pan to come about halfway up the sides of the springform pan.

Chicken:  Want an easy way to remove skin from chicken?  Use a paper towel. Grip the chicken firmly with paper towel and pull the skin off.  The paper towel works like magic and clings right to the skin.

Before you put your chicken pieces on the grill, pre-boil them for about 20 minutes.  Makes for quicker, juicier grilled chicken.  Freeze the broth for chicken soup later.  Add onion, carrots and celery and you have a "free" meal. 

Chopping Food Safely:  When chopping vegetables or meat, lay a damp towel under the cutting board to prevent it from sliding around and catch drips.

Citrus zest:  Zest is the thin, colored coat on a citrus fruit, while the peel also includes the bitter, white pith beneath it. Grate the zest before juicing the fruit for a firmer surface to work from. A zester, the specialty tool used to remove fine threads of zest, has a short handle topped by a metal blade pierced with four to six small, sharp holes. You can also use a vegetable peeler to remove strips of zest, making sure that none of the white pith is removed with it. The strips can then be cut into fine slivers.

Cookies:  Refrigerate cookie dough prior to baking to prevent the cookies from spreading and going flat. 

Deveining shrimp:  The dark intestinal vein that runs along the top of a shrimp or prawn can be gritty. Cut a shallow groove over the vein with a small paring knife, remove the vein and rinse well.

Deviled Eggs:Remove the yolks from hard boiled eggs and mix with SCD homemade mayo and Mama’s Relish (chopped – see recipes on www.austinscdfriends.com) Instead of spooning the filling into the eggs, which is time consuming and messy, fill a zip lock bag with the filling, cut the corner off and then squeeze onto the eggs.  No mess, no fuss; when you’re done, toss it in the garbage. 

Egg, clean Up:  If you drop a raw egg, simply pour salt on it, this makes it is easier to clean up. 

Eggs, color:  Plant pigments known as xanthophylls are found in alfalfa and corn, which are included in the hen's feed. Other additives might also be added to produce a deeper yellow yolk. Yolks of yard eggs are typically brighter/darker.

Eggs, hard boiled:  Eggs will peel easily if you place a lot of salt or a few drops of vinegar in the water when boiling them. To peel an egg without tearing up the whites, let cool, crack the shell and peel from the most rounded end of the egg.  Use a teaspoon and gently lift the shell.

To keep from getting hard-boiled eggs and fresh eggs mixed up, just spin them like a top.  The hard-boiled eggs will spin and the fresh ones won't. 

Egg, salad:  When making egg salad, use a potato masher instead of a knife to mash/cut up the eggs.  It is a lot faster and less messy.  

Fish:  After cleaning fish that has scales, soak fish in water with a little vinegar (about 2 capfuls in half sink of water).  This will get rid of the slime and the fishy smell.  Proceed with seasoning. 

Ground Beef:  Cook up a large batch when it is on sale and put it (drained) in zip lock bags, and flatten in the freezer.  When you need it in a hurry, a little or a lot, just break it into sections or use more than one bag. 

Hamburgers or Meatballs:  Keep your hands wet with water and the meat won't stick to your hands. 

Hamburger Patties:  Use an upside down (or lip side up) sour cream or cottage cheese lid under a sheet of wax paper to make hamburger patties.  The edges of the lid help keep the patty round and when cooked, they are about the size of the hamburger bun (for those guests who eat bread).  You can still make them as thick or as thin as you like. 

When cooking hamburgers, make a hole in the middle of the burger with your finger. The meat will cook evenly and the hole will close up; no more pink hamburgers. 

Hot Pepper Burn:  Apply olive oil and you will have no burning feeling. 

Ice Cubes:  If you need to make ice in short period of time, fill ice tray cubes with warm water.  The warm water freezes at much faster rate then if you filled them with cold water.  Use Cup Cake tins to make ice cubes; they last longer in hot weather and it doesn't take as many to fill a glass. 

Ice Cube Substitute:  Wash whole lemons well. Cut into pieces/slices and freeze in a bag.  Place pieces in a glass with water for a healthy glass of lemon water.  Use frozen pieces of lemon like an ice cube. 

Lettuce:  When cleaning lettuce, turn head of lettuce upside down and hit core against counter or table and then pull core out.  Run water thru head of lettuce to wash thoroughly and then turn upside down again to drain.  Never use metal knife on lettuce, this will turn lettuce brown.  Using a plastic knife to shred or cut lettuce will keep the lettuce looking fresher.

Measuring:  Save the measuring spoons and syringes from children’s medicines.  They are great teaspoons for liquids like vanilla and other extracts. 

Meatloaf:   Buy hamburger in bulk and make meat loaves, two or three at a time. Cook one and freeze the others for a later time. To freeze a frozen loaf, let thaw in refrigerator for a day. Bake it with some carrots and onions; all in the same pan. You have a good hot home-cooked meal with hardly any prep time.   

Onion hands:  Using a metal serving spoon, rub off the odor under running water; or spray vinegar on your hands, cutting board and knife; or pour salt in your palm, dampen with a few drops of water and rub it all over your hands as you would soap and rinse.  Pour dishwashing liquid over hands, vigorously rub and rinse.

Onions:  If you have an onion that is hard to peel, because the skin is dry, just drop it in some water for about 5 minutes.

You will have fewer tears if you put your chopping board under the exhaust fan on your stove or light a candle and place it near the cutting board; or place the onion in the freezer for half hour; or bite down on two unlit matches with the non-striking end in your mouth; or place in the microwave for a few seconds before chopping; or hold under cold running water; or cut the root end off last. 

Got leftover onions (or any similar vegetable)?  Just chop them up in the food processor, then freeze in ice cube trays.  After freezing, dump the frozen veggies into a freeze-safe plastic bag.  Now you can easily use the "ice cubes" for cooking or adding to recipes; and the good part is you don't have to chop anything up and you can use only the amount you need.

Orange Zest:  To always have some orange zest on hand just save your orange peels and freeze them. 

Pie Crust:  When making almond flour crusts, brush with raw egg and bake for 10 min at 350 degrees.  Let cool before filling.  When you cut the pie the crust will stay intact and not crumble as easily.

Salt Shaker:Place about a tablespoon of uncooked rice in shaker then fill the rest of the way with salt.  The rice will absorb the moisture and keep the shaker from clogging.

Soup:Don't throw away the bones from that chicken you had last night, boil the bones with a little chopped up onion and celery (don't forget the leaves) and salt and pepper to taste.  You have a great chicken stock for soups and veggies.

Squash:  To slice squash in two - first microwave for about a min. or so depending on size. Slices easy and seeds remove easier.  For spaghetti substitute, cut spaghetti squash in half and place a pat of butter in each half, place cut side up in baking dish and bake at 300 F for about 30 minutes or until soft and edges begin to curl. Remove, let cool and shred meat with a fork. Top with homemade Italian Tomato Sauce recipe from Breaking The Vicious Cycle.

Time Saver:Work full-time?  Here's a real time saver.  When you do cook, cook a lot.  Then freeze the leftovers in small containers.  This makes it easy to just throw a single serving into the microwave when you don't have the time to cook.

Tupperware: To keep tomato stains out of your plastic bowls (or Tupperware) when storing tomato-based dishes (such as spaghetti sauce, chili, etc.), wipe bowls first with oil. 

Vidalia Onion Substitute:  If Vidalias aren't available and you want a sweet onion, cut a whole yellow, white or red onion in half and soak in a bowl of cold water (1 cup with 1/4 cup honey added).  Let soak at least 15 minutes. The longer they soak the sweeter they are.  

If you want to keep vidallia onions throughout the winter, put them in a knee high panty hose & place them in the bottom vegetable tray in your Frig.

Wine:  Leftover red wine from cooking? Fill the red wine into ice cube trays or small ice cube-bags and put it in the freezer so you don't have to open a new bottle every time you need red wine for cooking. 

Celery:Before putting in refrigerator, wrap celery in aluminum foil and it will keep for weeks.

Crackers:  Make almond flour bread and freeze the loaf.  Thaw just slightly, cut thin slices and place them on a cookie sheet and bake at 200 degrees for about 15 - 30 minutes. 

Cucumbers:  To keep cucumbers at least 3 weeks as fresh and firm as the day you bought them, simply wrap each one in a paper towel and store them as usual in your vegetable crisper.

Frozen Goods:  Put an ice chest containing ice in your car the next time you go grocery shopping.  Ask the bagboy to put all the cold & frozen items together in the bags so you can fit them in the ice chest for the ride home. The food will keep much longer without having been subjected to the heat, even for a few minutes. 

Fruit Salad:Sprinkle fruit salad with lemon juice, pineapple juice or plain pineapple to prevent it from turning brown.

Lemon & limejuice:  Squeeze juice easily by rolling the fruit a few times back and forth on the kitchen counter, which will soften the internal membranes and release the juice. The fruit can also be pierced with a sharp paring knife and put into the microwave for about 10 seconds to warm and soften the membranes. Juice a large batch and freeze juice in ice trays.

Lettuce:  To keep a head of lettuce fresh, completely wrap it in a paper towel and put it in a zip lock bag. 

Meringue topping:  To avoid shrinking, place spoonfuls of meringue on top of a hot filling and spread with a spatula so that it touches the crust all around the edge. Bake.

Mushrooms: To keep mushrooms from spoiling quickly, keep them in the carton and cover with plastic film wrap.  Puncture the plastic wrap with a fork about five times and refrigerate.  Or, store them loosely in a brown paper bag (lunch bag type) in the refrigerator. 

Oven temperature:  Place an oven thermometer on the center rack and preheat oven to 350 degrees for 15 minutes. If the thermometer reading doesn't agree with the oven setting, you'll need to make an adjustment when cooking.

Pine nuts:  Are SCD legal AFTER healing has taken place.  Because pine nuts are oily, they burn quickly. To avoid this, put the nuts into a skillet, set it on a stove-top burner and turn the heat to medium. (Don't preheat the burner.) Set a timer for 5 minutes, then remove pan from heat and set aside another 5 minutes, stirring occasionally. The residual heat from the skillet will finish toasting the nuts without burning them.

Reactive metals:The acidic nature of ingredients such as wine, vinegar or tomatoes can react with metals such as cast iron, aluminum and unlined copper, causing a harsh, metallic flavor and discoloration of the food. Non-reactive surfaces such as stainless steel and enameled cast iron are believed to be much healthier to cook in.

Seasoning A Cast-iron skillet:  Wash with hot, soapy water and a stiff, nonmetallic scouring pad or brush, then rinse and dry completely. Apply a thin coat of melted, solid vegetable shortening such as Crisco to the entire surface, both inside and out, with a pastry brush. Coat the handle, edges and corners of the skillet, and if it has a cast-iron lid, coat that also. Wipe out excess shortening with a paper towel. (Cooking oil or sprays should not be used for seasoning because they'll eventually make the surface sticky.)

Line the lower oven rack with aluminum foil to catch drippings and preheat oven to 350 degrees. Place skillet upside-down on middle rack and bake 2 hours for new, natural-finish pans or 1 hour for older pans. Turn off oven and let pan cool before removing from the oven. Wipe again with a paper towel.

Strawberries:  To keep strawberries fresh up to a week, store unwashed berries, stems on, in a closed jar.  Wash and stem when ready to eat. 

Vegetables (General): Washvegetables such as lettuce, carrots or peeled onions, let them dry and place in a sealed zip-lock bag with a dry clean paper towel. They last until all is used with no discolored leaves or bad spots. Fresh veggies keep for a very long time in the Tupperware "fridgesmart"  containers.

Vinegar vegetable/fruit wash to remove pesticides:  Fill your sink or large bowl with cold water.  Add about 1/4 cup white vinegar.  Add grapes to the water and gently move them through the water for about 1 minute. Let grapes sit about 5 minutes in water.  Remove and drain on clean towel. The vinegar cleans and removes all dirt, residue and pesticides with no vinegar smell or taste.