Allergy Free Baking Substitutions

One of the laboratory tests we provide at Lococo Wellness Clinic is checking for an individual’s food sensitivities. Although at the beginning, the process of eliminating certain foods can seem daunting, all of our patients have told us what a difference it makes in their lives once they begin to eliminate their specific sensitivities.

Many patients have asked us for substitutions for commonly used ingredients in cooking and baking, and we have complied all of them into one easy to read table. Just look down the column on the left for what the recipe calls for, and on the right, you will find an allergy substitution for that ingredient.

If you are struggling with one of your substitutions, and you do not see it on the list, leave a comment and we will be happy to find a substitution that is right for you!

 

Baking substitutions

Milk  – 1 cup Soy milk – 1 cup

Almond Milk – 1cup

Coconut milk – 1 cup

Brown rice milk  – 1 cup

Oat milk – 1 cup

Heavy cream – 1 cup Fatty coconut milk – 1 cup

Coconut cream – 1 cup

Sweetened Condensed Milk Simmer any quantity of soy or rice milk in a pan until it reduced by 60% to get evaporated milk.

Approximately 3 cups of rice or soy milk will leave 1 cup of evaporated milk left at the end.

 

For sweetened condensed milk, mix one cup of evaporated milk with 1-1/4 cups of sugar. Heat until the sugar is completely dissolved. Cool. It will yield 1-1/2 cups of evaporated milk substitute. It will keep in the refrigerator for several days.

Buttermilk – 1 cup 1 TSBP lemon juice + 1 cup non dairy milk
Egg – 1 egg Flax Egg – 1 TBSP ground flax + 3 TBSP water, let sit for at least 5 minutes

 

Chia Egg – 1 TBSP chia seeds + 3 TBSP water, let sit for at least 5 minutes

 

1/2 of a medium banana, mashed
1/4 cup of applesauce (or other pureed fruit)

 

Vinegar – 1 TBSP Lemon Juice – 1 TBSP
Wheat Flour – 1 cup rice flour – 7/8 cup
garbanzo bean (chick pea) flour – 7/8 cup
cup potato starch —  ¾ cup
ground rolled oats – 11/3 cup
tapioca flour – 1 cupcook for longer and a slightly lower temperature 
Baking powder (has cornstarch) – 1 tsp

 

Purchase aluminum free baking powder and baking soda from your local health food store

1 tsp baking soda + ½ tsp cream of tartar (yeast)
Cornstarch – 1TBSP 1 ½ tsp arrowroot starch

1 ½ tsp potato starch

Vanilla Extract (corn) 5 vanilla beans + 8oz of hard liquor 35% or more.

 

Place in jar and let sit for a month.  Can use vodka (mildest flavor), rum, brandy.

Make sure to check for allergens in the alcohol, most vodka is made from potatoes or wheat for example.

Gluten free flour – 1 cup 1 cup almond flour + 1/3 cup starch ( arrowroot, potato, tapioca)

 

Coconut flour -2/3 of cup but double liquid on recipe

 

Quinoa flour – 1 cup

 

Sour Cream – 1 cup 1 cup dairy free yogurt + 1 TBSP lemon juice
Yogurt – 1 cup 1 cup coconut milk yogurt
1 cup soy milk yogurt

 

Self Care for Busy Working Moms!

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This busy working mom found time to rejuvenate herself while her son is at daycare!

Many of my patients who are working moms struggle to find time for themselves and to maintain proper health.  Especially around the cold/flu season that we are in now, it is very important for moms to take care of themselves so they can continue to take care of their family!  IV therapy is a great boost of energy and supports the immune system to function optimally to stave off colds and flus this season!

Natural Flu Remedies

A frequent question patients ask me is how can they prevent the flu naturally?

The answer is simple, support your immune system.

How to support your immune system:

Intravenous Vitamin Therapy                                                                                                                               Provides the body with all of the nutrients, vitamins and minerals it needs to maintain a healthy immune system.  We have all heard before that Vitamin C is a good supplement to take when we have a cold/flu.  This is true. Vitamin C is very helpful at assisting our immune system to fight viruses and bacteria that cause colds and flus.  However, we want to take a large amount of Vitamin C and that is impossible to absorb orally.  When receiving an IV for colds and flus the amount of Vitamin C can range from 10,000mg to 50,000mg.  If you tried to take this amount orally you would suffer from osmotic diarrhea (the body is unable to absorb that amount of Vitamin C from the intestinal tract).  Therefore, IV therapy is a quick and easy way to receive a high dose of Vitamin C without the unwanted gastrointestinal side effects that would occur by trying to obtain high doses of Vitamin C orally.

Assessing Vitamin D Status                                                                                                                              Vitamin D is crucial in maintaining a proper immune system. It is actually a misnomer that Vitamin D is a vitamin.   Vitamin D is a hormone and controls our immune function. For us living in Southern Ontario it is pertinent that we have our Vitamin D status checked on an annual basis – if not bi-annually.  The reason for this is our geographical position in regards to the equator.  Vitamin D is primarily obtained via the sun.  Since we do not live in an environment that allows us to absorb Vitamin D throughout the year – many of us are deficient.  But how do we know if we are deficient? And if so, how deficient are we? What dose should we be supplementing with? 

These questions can be answered by visiting us at Lococo Wellness Clinic and we can assess/requisition your blood work and determine what dose is optimal for you!

For more information on preventing the flu and detoxifying watch the video below:

Welcome!

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Hello! My name is Dr. Jennifer Lococo, N.D. I am a Naturopathic Doctor. I started this blog as a resource to help my patients integrate themselves into a healthier way of living, as well as to educate others on the scope of practice in my field. I will be updating this page with helpful tips for healthy lifestyles in nutrition, exercise, and naturopathic treatments and remedies for illness and disease.

Why I became a Naturopathic Doctor 

I became interested in alternative medicine after experiencing medical problems of my own. Realizing that conventional medicine did not offer a solution to the root cause of the problem, I turned to Naturopathic Medicine.  Naturopathic Medicine not only rid me of my symptoms but also fixed the root cause of the problem. Therefore, I developed a newfound passion for Naturopathic Medicine and decided to enter the field.

Education 

I completed an Honours Baccalaureate Degree in Business Administration  I then completed a four-year post-graduate medical program at the Canadian College of Naturopathic Medicine. During that time I completed a twelve-month long internship at the Robert Schad Naturopathic Clinic, the largest facility of its kind in Ontario. I currently work in the Hamilton region servicing Stoney Creek, Dundas, Ancaster, Binbrook, Grimsby, Burlington, St. Catharines and Niagara Falls.  I am the clinic owner and Naturopathic Doctor of Lococo Wellness Clinic: http://www.lococowellnessclinic.ca

Continuing Education

  •  Intravenous Vitamin Therapy
  • Mesotherapy for pain management and cosmetic applications
  • Platelet Rich Plasma (Vampire Facial) to rebuild new collagen
  •  Fillers – hyaluronic acid fillers for wrinkles, cheeks, lips etc.

Dr. Lococo has a special interest in:

  • pain management
  •   female health
  • weight loss
  • medical aesthetics/cosmetic therapy
  • cancer