Ingredient subsititutions made easy

Learn more from our blog about how to make simple substitutions for recipes

Making Your Own Lip Balm

Why make your own lip balm? Seed oil sensitivities can be an overwhelming challenge. Not only do many restaurants cook with canola, sunflower seed, and safflower seed oils, making dining out a challenge, but many off-the-shelf foods and pharmaceutical products such as lip balm contain them as well. It is unclear why these oils cause problems for some of us. Is my sensitivity due to the seed proteins possibly remaining in the oils after oil extraction; the residual levels of hexane (a petroleum-derived chemical) possibly remaining in the oils after the extraction process (1); something related to the GMO (genetically modified organism) nature of the plants the seeds are derived from; or the different acids (e.g., omega-6 fatty acids in many seed oils; erucic acid in canola; oleic acid in sunflower and safflower oil) found in seed oils that may cause inflammation (2,3,4,5). Removing these oils completely from my diet has motivated me to avoid many packaged foods and some restaurants, and also to make some of my own beauty products such as lip balm. It's easy to make lip balm. However, be sure to use only ingredients that are pure, edible (i.e., “food-grade”), and free of your allergens of concern. All of the ingredients for this lip balm are available online. To make lip balm, you will need the following items: Two to three small 0.5-ounce containers with lids A food scale to weigh the ingredients A microwave, paper cup (not styrofoam or with metallic ink), and toothpick You will also need these ingredients: 5 g pure beeswax 13 g food-grade, solid coconut oil 8 g edible, gluten free cocoa butter wafers 5 to 12 drops of a gluten free, food-grade essential oil in the flavor of your choice (optional) Directions: Start by chopping up the beeswax into pea-sized or smaller bits. Weigh out 5 grams of the chopped beeswax in a paper cup (be sure to zero the scale after placing the cup on the scale and before adding the beeswax to the cup). Zero the scale again, and add the 13 grams of coconut oil to the cup (use only a coconut oil that solidifies at room temperature). Zero the scale again and add the 8 grams of cocoa butter wafers. Microwave the ingredients on high for 1 minute and then stir with the toothpick. Repeat this process until the ingredients are melted. Depending on the size of your pieces of beeswax, melting the ingredients may take up to 5 minutes. Once the ingredients are melted, stir in the edible essential oil a few drops at a time. Test the taste by putting a little of the melted balm from the end of the toothpick on your finger and then rubbing it on your lips (make sure it isn’t too hot before you do this). Repeat, adding a few drops of oil at a time, stirring, and then testing it till you get the flavor you want. This lip balm has a pleasant cocoa butter flavor without the essential oil. I usually use 6 drops of peppermint essential oil in my lip balm but an edible essential oil such as lemon or lavender would work as well – just be sure the oil is clearly marked as both edible and gluten free (many essential oils are for external use only). Pour the liquid lip balm into the small containers, dividing it equally between either the two or three containers. Let the lip balms rest at room temperature, uncovered, till they have solidified (about 1 hour). Put the covers on for use. References 1. Cravotto, C., A. Fabiano-Tixier, O. Claux, M. Abert-Vian, S. Tabasso, G. Cravotto, & F. Chemat. 2022. Towards Substitution of Hexane as Extraction Solvent of Food Products and Ingredients with No Regrets. NIH: National Library of Medicine. https://pubmed.ncbi.nlm.nih.gov/36360023/ 2. Cervoni, B. 2024. Canola Oil: Safety-Wise, How Does It Compare to Other Oils? VeryWellHealth.com. https://www.verywellhealth.com/canola-oil-8407170 3. Giorgi, A. 2024. Safflower Oil: What’s Good, What’s Bad? VeryWellHealth.com. https://www.verywellhealth.com/safflower-oil-8417829 4. Bottaro, A. 2024. Sunflower Oil: What’s Bad, What’s Good?. VeryWellHealth.com. https://www.verywellhealth.com/is-sunflower-bad-for-you-8423698 5. Brownstein, A. 2024. What Are Seed Oils and Are They Bad for You? A Registered Dietitian Explains. VeryWellHealth.com. https://www.verywellhealth.com/what-are-seed-oils-8742630

Free Allergy Cards for Dining Out

Dining out can be a challenge for those of us with multiple allergies. Hoping the wait-staff get your list of allergens correct can be stressful. To simplify dining out (and to make it easier for the people who wait on me), I've created the allergy cards linked below. The cards include all of my food allergens as well as some basic ingredients that I can eat (chefs usually find this additional information very useful). Please edit these cards to meet your needs by deleting or adding your own allergens of concern. The cards are meant to be printed on regular copy paper (don't waste the money printing these out on business card stock). Once printed, simply cut the cards apart with scissors, and stick them in your wallet or purse so that they are available when you dine out. If you are willing to spread the word about Bad Cat Baking, please print double-sided, using page 2; if not, print just page 1. Unfortunately, there is no guarantee that restaurants will provide you with a completely allergen-free meal, but having this type of card can help! Click here to open the card file (English version).

Make Your Own Flavor-Infused Oils

Being histamine intolerant can be a challenge – especially when it comes to spicing up foods. Though our taste buds still crave flavor, eating spicy foods or foods flavored with citrus can cause flare-ups. Ingredients that trigger our bodies to release histamine, such as lemon juice, lime juice, and chile peppers, end up on the “do not eat or else” list. So how can flavor be added without creating flare-ups?
One technique that works for me is to use flavor-infused olive oils. I started by purchasing flavored, gluten free olive oils from a local olive oil company. During the pandemic, when I could no longer buy them, I started making my own. Much to my surprise, the homemade versions were even better than the store-bought!
Olive oils infused with flavors such as lemon rind, lime rind, basil, garlic, and hot chiles (when used in moderation) do not seem to cause flare-ups for me, like adding the whole ingredient to a recipe would. Though these oils work well for me, be sure to check with your medical practitioner before trying them to make sure they will be safe for you. If you do try these recipes, add just a sprinkle of the finished oil to your food to begin with till you are sure it doesn’t trigger a flare-up. Also, be sure to use an oil and spices that you know will be safe for you, and avoid using any spices to which you are highly sensitive (e.g., black peppercorns or dried tomatoes for me). If you use olive oil, use only pure olive oil; do not use extra virgin olive oil as it has a much lower smoke point than pure olive oil.
Prepare the herbs, citrus rinds, or spices. To make an infused oil, you need to prepare ahead of time. The herb-infused oils take about 2 weeks to make, while the citrus or spiced oils take about one week. For an herb-infused oil, you will need to dry the herbs for one week before making the oil. Place one bunch of whatever fresh herbs you would like to infuse (e.g., basil, rosemary, thyme) in a mixing bowl and cover them with a sheet of wax paper. Keep the bowl at room temperature for about one week, mixing the herbs around in the bowl about once each day to circulate air through the herbs. Make sure the herbs are dry to the touch before proceeding with making the oil; the water in the leaves needs to evaporate before combining them with the olive oil.
Other spices, garlic, and rinds can be prepared the same day you make the oils. Generally speaking, adding 1 part herbs, garlic, spices, or citrus rinds to 3 parts of oil works well. For the citrus, use a vegetable peeler to peel the rinds from 5 to 6 lemons or limes (this will provide enough rinds to flavor about 1 quart of oil); use the leftover fruit for another purpose. For 1 quart of garlic oil, crush 10 to 15 whole cloves with the side of a knife, peel the cloves, and then roughly chop them; do not crush them with a garlic crusher as this will make it more difficult to separate the garlic from the finished oil. Whole spices like cardamon pods, whole dried chile peppers, or whole cloves can be used as is (do not crumble them). Do not use powdered spices since it will not be possible to remove the spice from the finished oil (having the powdered spice in the oil could cause a digestive flare-up). The more herbs or spices you use, the stronger the flavor in the finished oil.
Heat and infuse the oil. When your herbs, garlic, and/or spices are ready, place them in a large glass bowl or pitcher (using a bowl with a spout will help with the bottling process). Place the amount of oil you plan on making in a pot. Measure the oil so that it will be enough to fill the bottles/jars you plan on using, and then add a little extra oil to the pot since some of the oil will be lost during the bottling process (it will stick to the spices, herbs, and/or rinds used). Place the pot on a stove-top burner over medium heat, and heat the oil to a temperature of 180o F/82o C (just hot enough to release the flavors in whatever spices, herbs, or citrus rinds you plan on using). Remove the heated oil from the stove top and pour it into the glass pitcher or bowl, covering the herbs, citrus rinds, or spices in the bowl. Once the oil has cooled, cover the bowl with a cloth or wax paper; let it sit at room temperature for up to one week, stirring once each day.
Bottle the oil. After a week has passed, clean and dry any glass bottles or jars you plan to store the finished oils in. Place a funnel on top of a bottle or jar. Place a fine mesh strainer on top of the funnel. Pour the oil through the strainer/funnel and into the bottle/jar, separating out the rinds, garlic, or herbs from the oil as you pour. Seal the bottles or jars of oil, and discard or compost the herbs, rinds, or spices.
Using the oils. I like to drizzle the basil-infused oil on gluten free bread. The lime-infused oil is a great replacement for lime juice in mango salsa. The lemon-infused oil is wonderful on a salad. The garlic infused oil is great in mashed potatoes or drizzled on roasted cauliflower. The hot chile oil adds a subtle kick to rice dishes. The oils are strongest when they are added to food right before serving. Enjoy!

Gluten Free Flour Manufacturers

All gluten free baked goods depend on quality flours and starches. One question we frequently hear is “where can I buy the flours used in your cookbook?” Luckily, all of the flours used in Gluten-free One-mix Baking are readily available in large supermarkets or online. Below is a list of some of the flour manufacturers that sell gluten free flours and starches. Many sell their products directly from their websites, while others sell their products through an online marketplace. Most offer non-GMO* and/or organic products (see the list below). Though these manufacturers all test for gluten, not all test for other allergens or have allergen-free facilities. Before purchasing products from any of these manufacturers, check with the manufacturer to make sure that trace amounts of any allergens of concern to you do not appear in their products. Depending on the manufacturer, the possibility for cross contamination may exist for some allergens due to shared equipment and/or a shared facility. The information below was derived from the manufacturers’ websites on May 15, 2024 (updated January 28, 2025); check for updates, corrections, or changes to products on a regular basis and always read the allergen-related details on packaging. Bad Cat Baking Company LLC has not been paid by any of these manufacturers to list their products, and they are listed in alphabetical order – not order of preference. Manufacturers that appear on this list are not necessarily ones that we use in our own baking; we include all so that you can make your own choices, without any bias from us. If you have any suggestions for adding a company, please send us an email at badcatbakingco@gmail.com and we will add them to the list! Happy baking! --The Bad Cat Team
Manufacturer
Anthony’s Goodsanthonysgoods.com
Arrowhead Mills™arrowheadmills.com
Bob’s Red Mill®bobsredmill.com
IYA Foods iyafoods.com
King Arthur Baking Company®kingarthurbaking.com
Koda Farmskodafarms.com
Namaste Foods® namastefoods.com
To Your Health Sprouted Flour Companyhealthyflour.com
Yupik yupik.com
Products
Good variety of gluten free starches, flours, natural sweeteners, and super foods.
Extensive variety of gluten free starches and flours.
Extensive variety of gluten free starches and flours. Dedicated gluten-free facility.
Good selection of gluten-free starches and rice flours.
Primarily pre-made baking mixes, some gluten free. While the GF Measure for Measure Flour and GF All Purpose Flour do not contain any gluten-containing ingredients according to the website, the Gluten-Free Bread Flour contains wheat starch from which the gluten has been removed.
Rice and rice flours, including white sweet rice flour. Rice-only facility.
Limited variety of gluten free starches and flours for scratch baking. Numerous gluten free baking mixes. Dedicated allergen-free facility.
Extensive variety of organic, sprouted gluten-free starches and flours. Dedicated gluten-free milling and packaging facility. Gluten-free products are "sprouted and dried in a facility that handles wheat" (www.healthyflour.com/ about-us/policies/gluten-free-statement, 2024).
Extensive variety of organic and conventional gluten-free starches and flours, whole grains, nuts, and candies.
Organic available?*
Many organic products available.
Most products are organic.
Non-GMO and organic products available.
Non-GMO and gluten-free starches available.
Limited organic products available.
Non-GMO and organic products available.
Organic available for some types of flour.
All flours and starches are organic and sprouted.
Organic available for many types of flours and starches.
Allergen policy
Manufacturer tests for gluten in GF products. Check with manufacturer for other allergens (no policy for other allergens stated online).
Manufacturer tests for gluten in GF products. Check with manufacturer for other allergens (no policy for other allergens stated online).
Manufacturer tests for gluten in GF products. Products containing any of the 8 FDA-identified allergens will have the allergens identified on the packaging.
Gluten free products are certified as gluten free. Produced in a facility that also processes soy and tree nuts.
Manufacturer tests only for gluten in gluten free products. Equipment (not products) tested at least quarterly for the 8 FDA-identified allergens. Check with manufacturer for allergens in specific products.
All products gluten free with no additives. Check with manufacturer for other allergens.
All products free of the 8 FDA-identified allergens
Manufacturer tests for gluten in incoming gluten free products; customer can request further 3rd-party lab testing for a lab fee (healthyflour.com/about-us/policies/gluten-free-statement, 2024). Facilities are dairy-, soy-, and peanut-free. Packaging states “Processed in a facility that handles tree nuts and sesame seeds.”
Many products certified as Gluten Free. Some products may contain peanuts, tree nuts, coconut, and soy.
*Note: "GMO" refers to Genetically Modified Organism. Although all "organic" products are "non-GMO", "non-GMO" products that are not specifically identifed as organic are not necessarily grown or processed organically.

Simple substitutions for the holidays

Many families today have one or more family members with food allergies or intolerances, or other dietary restrictions. Ingredient substitutions are often a way of life for those on allergen-free or other diets. Understanding the dietary needs of family members is key. For example, is the family member gluten intolerant alone, or do they have other allergies or intolerances as well? Or maybe there are several family members on different restricted diets. Cooking from scratch with whole foods is often the best way to meet everyone’s needs, because it is relatively easy to leave out the problem ingredients (this is not possible with pre-packaged foods). Understanding some basic ingredient substitutions can also help:• For a gluten-free diet, replace the refined white flour often used in gravy with corn starch, potato starch, or tapioca starch. First, dissolve 3 Tablespoons of the starch in 2 Tablespoons of water. Add this mixture slowly (1 Tablespoon at a time) to a pot containing warm defatted turkey or roast drippings. Stir constantly over medium heat till the gravy reaches the preferred thickness. You may need to add more or less of this mixture, depending on the amount of drippings you start with. • If you plan on using an oven bag, you can substitute a teaspoon of corn starch, potato starch, or tapioca starch for the teaspoon of refined white flour typically added to the oven bag.• Use a fresh or frozen loaf of gluten free bread to make your stuffing (stale, pre-packaged gluten-free bread cubes do not usually taste as good). Make sure the broth, spices, and other ingredients you use in your stuffing are clearly labelled as “gluten free”; products labelled as “wheat free” may actually contain gluten from rye or barley. Detailed instructions on making homemade gluten-free stuffing are given in Gluten-free One-Mix Baking.• Try fresh, parboiled green beans sauteed with sliced almonds and olive oil instead of green bean casserole (the cream of mushroom soup and fried onion topping usually contain gluten).• Cookies usually come out well by replacing the refined white flour in your original recipe with a good quality gluten-free flour mix. Avoid making this type of replacement in cake recipes – cakes and breads tend not to rise well when the refined white flour is replaced with heavy gluten-free flours. Instead, find a good cake or bread recipe designed especially for gluten free flours.• For a dairy allergy or intolerance, replace the butter and milk in your mashed potatoes with olive oil and coconut milk. Add in small amounts of the oil and coconut milk, little-by-little, as you mash the potatoes or squash, till you achieve the perfect consistency. • For a soy allergy, stay away from cooking sprays which often contain soy lecithin or soy oil. Instead, purchase a good quality oil mister and fill it with a pure, neutral-flavored oil. Pure olive oil (not extra virgin) works great sprayed in cake pans and seasoned frying pans. Don't scrimp on the quality of the oil mister as cheaper ones do not always work well.• For an egg allergy, a simple egg substitute can be made from either flax meal or chia seeds. For the equivalent of one egg, whisk 1 Tablespoon of flax meal with 3 Tablespoons of water, or whisk 2 teaspoons of chia seeds with 3 Tablespoons plus 1 teaspoon of water. After letting this mixture sit for a few minutes, whisk it again, and then add it to your recipe. Many good pre-packaged egg replacers can also be purchased in larger supermarkets; just check to make sure they do not include any allergens of concern (e.g., some contain egg whites or dairy). Although egg substitutes work well in baked goods, they do not work well in meringues or quiche. • For tree nut and peanut allergies, consider replacing the nuts or peanuts in recipes with pumpkin seeds or sunflower seeds (check with your family member to make sure this is an okay substitution for them). You can also replace almond meal in recipes with a seed meal made by food proceessing either shelled pumpkin seeds or sunflower seeds till they are finely ground. One note of caution: read the seed packaging carefully; look for a brand that is free of trace amounts of tree nuts and peanuts.• Use caution when purchasing beverages as they often contain gluten, dairy, soy, or other allergens. Look for gluten-free beers made with gluten free grains such as sorghum and buckwheat (pure buckwheat is gluten free), and malt-free sparkling beverages (malt is made from barley which contains gluten). Although wines and many unflavored distilled liquors are often naturally gluten free, many flavored liquors may not be. Avoid beverages from which gluten has been removed by filtration, as trace amounts of gluten may remain in the beverage and will make a sensitive individual sick.
Finally, use extreme caution when cleaning your kitchen to prepare the meal and when serving the meal to prevent any cross contamination by the allergen(s) of concern. This may involve using new sponges, potholders, and dish towels, as well as scrubbing all countertops, appliances, utensils, and pots and pans. Use extra caution when purchasing ingredients. If you are not sure that an ingredient is safe for your family, don’t use it. Many products today are clearly labelled with the allergens they contain, but not all. Calling the manufacturer or visiting their website is always a good idea if a product is not clearly labeled as free of the allergen. Always be sure to get the advice of a licensed medical practitioner before making any changes to your diet or following any of these sustitution ideas. More substitutions for recipes can be found in Gluten-Free One-Mix Baking. Have a safe and wonderful holiday season! --Diane Kuehn and the Bad Cat Crew November 19, 2020

Disclaimer

The contents of this website are for informational purposes only and do not provide any medical advice. This website is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you have regarding a medical condition, before making any major changes to your diet, and before using any of the recipes or information on this website. Never disregard professional medical advice or delay in seeking it because of information you have read herein. It is solely the reader's choice to use any of the recipes and information on this website. The author, consulting Registered Dietitian, and Bad Cat Baking Company LLC are not responsible for any outcomes, results, or other consequences of the reader's use of the recipes or contents of any of the books on this website. The author, consulting Registered Dietitian, and Bad Cat Baking Company LLC do not recommend or endorse any specific medical tests, physicians, health care providers, or products mentioned on this website. Always make sure that all the ingredients you use for these recipes are free of gluten, dairy, and soy, as well as any other items to which you are allergic or intolerant. It is important to note that some of the recipes on this website and in the cookbook, though made with nutritious flours, can be high in calories, sugar, and saturated fat. Before making any recipe, consult with a professional healthcare provider to determine if a recipe and its ingredients are suited to your health concerns and those of your family.
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