Monday’s Reference Tool!

Posted on September 27, 2010 by austin

A model Athlete from Albany CrossFit sent me this, and I loved it! 

Ingredients: Converting Non-Paleo Recipes

Suggestions for Adapting Recipes:  Milk - nut milk,  coconut milk Butter - olive oil, bacon grease, coconut oil Yogurt - coconut milk Sour cream - chilled coconut milk combined with a few drops of lemon juice Whip cream - chilled coconut milk flavored with a bit of honey or orange zest  Vinegar - small amounts can be substituted with lemon or lime juice.  As a general rule, tomato recipes such as salsa would use lime juice, fruit recipes would use lemon juice. Cider vinegar - apple juice  Alcohol - sometimes very hard to adapt.  In some cases the alcohol can simply be deleted altogether.  Or depending on the recipe, substituted with chicken or beef broth..  Juice would  also be an alternative, grape, orange or apple.  In some cases a combination of both broth and juice.  White sugar - using half the amount called for, substitute honey Brown sugar - using half the amount called for, substitute maple syrup Molasses - honey or maple syrup  ===============  Other Substitutions:  1 teaspoon dried herbs for 1 tablespoon fresh herbs  1 tablespoon instant minced onion, rehydrated, to replace 1 small fresh onion  1/8 teaspoon garlic powder instead of 1 small pressed clove of garlic  substitute 2 tablespoons of flour or 1 tablespoon cornstarch for 1 tablespoon of arrowroot to use as a thickening agent  mix 1/2 cup tomato sauce with 1/2 cup of water to make 1 cup tomato juice  =============  Approximate Measurements:  1 lemon = 3 tablespoons juice 1 lemon =1 teaspoon grated peel 1 orange =1/3 cup juice 1 orange =2 teaspoons grated peel 1 pound unshelled walnuts = 11/2 to 13/4 cups shelled 1 pound unshelled almonds = 3/4 to 1 cup shelled 8 to 10 egg whites = 1 cup 12 to 14 egg yolk = 1 cup  ==============  Equivalents:  3 tsp. = 1 tbsp. 2 tbsp. = 1/8 c. 4 tbsp = 1/4 c. 8 tbsp. = 1/2 c. 16 tbsp. = 1 c. 5 tbsp. + 1 tsp. = 1/3 c. 12 tbsp. = 3/4 c. 4 oz. = 1/2 c. 8 oz. = 1 c. 5/8 c. = 1/2 c. + 2 tbsp. 7/8 c. = 3/4 c. + 2 tbsp. 16 oz. = 1 lb. 1 oz. = 2 tbsp. fat or liquid 2 c. fat = 1 lb. 2 c. = 1 pt. 2 pt. = 1 qt. 1 qt. = 4 c. a few grains = less than 1/8 tsp. pinch is as much as can be taken between tip of finger and thumb speck = less than 1/8 tsp.  ==================  Metric Conversion:  1 tsp. = 4.9 cc 1 tbsp. = 14.7 cc 1/3 c. = 28.9 cc 1/8 c. = 29.5 cc 1/4 c. = 59.1 cc 1/2 c. = 118.3 cc 3/4 c. = 177.5 cc 1 c. = 236.7 cc 2 c. = 473.4 cc 1 fl. oz  =  29.5 cc 4 oz. = 118.3 cc 8 oz. = 236.7 cc 1 pt. = 473.4 cc 1 qt. = .946 liters 1 gal. = 3.7 liters  1 dry oz. = 28.3 grams 1 lb. = .454 kilograms  From: Patti Vincent 

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2 Responses to Monday’s Reference Tool!

1. Junlei says:

   September 27, 2010 at 12:54 pm

   I have been wondering if there’s a big difference between 100% paleo and perhaps 95% paleo. If my goal is to improve my general fitness instead of being in competitive form, would a 95% paleo diet suffice?

   There are always times when tiny bits of non-paleo ingredients come into our diet.

   Reply
2. JF says:

   September 27, 2010 at 11:14 pm

   What is so bad about vinegar that it is substituted with apple juice which is pretty much all suger?!?!

   Reply