チートシート
更新日 2026年3月
🔄料理の代用品ガイド
食材代替のクイックリファレンス。
⚡クイックリファレンス
卵 → 1/4カップりんごソース。バター → ココナッツオイル(1:1)。牛乳 → オーツミルク。
食材の代用
| Instead of | Use | Notes |
|---|---|---|
| 1 egg | 1/4 cup applesauce | Best for moist cakes and muffins |
| 1 egg | 1 mashed banana | Adds banana flavor; good for pancakes |
| 1 egg | 3 tbsp aquafaba | Chickpea water; great for meringues |
| 1 cup butter | 1 cup coconut oil | Solid at room temp; 1:1 swap |
| 1 cup butter | 3/4 cup olive oil | For savory dishes; slightly less amount |
| 1 cup milk | 1 cup oat milk | Closest texture to dairy milk |
| 1 cup milk | 1 cup almond milk | Lighter; add 1 tbsp oil for richness |
| 1 cup buttermilk | 1 cup milk + 1 tbsp lemon juice | Let sit 5 min before using |
| 1 cup heavy cream | 1 cup coconut cream | Full-fat canned coconut milk (chilled) |
| 1 cup sour cream | 1 cup Greek yogurt | Similar tang and thickness |
| 1 cup all-purpose flour | 1 cup almond flour | Gluten-free; may need more binding |
| 1 cup sugar | 3/4 cup honey | Reduce liquid by 1/4 cup; lower oven 25°F |
食事制限の代替品
| Diet | Avoid | Common Substitutes |
|---|---|---|
| Vegan | Eggs, dairy, honey | Flax eggs, plant milk, maple syrup |
| Gluten-free | Wheat, barley, rye | Almond flour, oat flour, rice flour |
| Dairy-free | Milk, butter, cheese | Oat milk, coconut oil, nutritional yeast |
| Egg-free | Eggs | Applesauce, banana, flax/chia eggs |
| Nut-free | Tree nuts, peanuts | Sunflower seed butter, coconut, seeds |
| Low-sugar | Refined sugar | Stevia, monk fruit, date paste |
よくある質問
焼き菓子に最適な卵の代用品は？
つなぎ：フラックスエッグ1個。水分：1/4カップりんごソース。