Substitutions

Sample chart of substitution options 

from Exercise #4 of Months Without Shopping

 

INGREDIENT

FRESH

FROZEN

DEHYDRATED

FREEZE DRIED

COMM. CANNED

HOME CANNED

Butternut Squash

X

X

X

X



Olive Oil

X

X





Salt

X






Black Pepper

X






Curry Powder

X






Carrots

X

X

X

X

X

X

Celery

X

X

X

X



Garlic

X

X

X

X



Onion

X

X

X

X



Chicken Broth

X

X



X

X

Coconut Milk

X

X

X




Parsley or Chives

X

X

X

X



 

 


NOTES from Hal: 
A Study in Substitutions - Curry Butternut Squash Soup with Corn

This is an improvised recipe made by looking at what was available.

I estimate with the carrots and corn added it probably has 30-45 grams of gross carbs per 1 cup serving.   As a diabetic I love about a half cup of this with a protein for breakfast.

Taken from 

Since I was making it up from ingredients that were available in my pantry and it was made just for me I made it smaller and made a number of substitutions.   Just like traditional cooking my recipe didn’t have exact measurements but I made it based by taste and experimentation.

List of substitutions:

ORIGINAL
SUBSTITUTE
NOTES
Butternut Squash
Pressure canned in Chicken
Broth Advantage is already cooked
Could use dehydrated soaked
Chicken Broth
Amount on canned squash probably enough add more home made frozen if needed

Olive Oil
Butter or canola oil

Salt
Homemade Curry Salt

Curry Powder 
Add more to taste if needed

Pepper
Pepper

Carrots, fresh
I used frozen corn
Could use dehydrated carrots
Celery,  fresh
Used dehydrated

Garlic,  fresh
Can used dried or powdered

Onion, fresh
Used dehydrated

Coconut Milk
Made thick from dehydrated unsweetened coconut

Parsley, fresh
Green onions or chive work as garnish I added pepitas (Pumpkin Seeds) raw


Making Coconut Cream from Desiccated Coconut:

All dehydrated will need to be soaked before using. Check this article out for references to how long individual vegetables should be soaked, and their relative volume reconstituted.



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