How can traditional Ukrainian ingredients be replaced in recipes?

When moving to Canada, many Ukrainian families face the challenge of adapting their favorite recipes to new conditions and available ingredients. Although many authentic Ukrainian products can be found in specialty stores in Calgary, it is often necessary to find Canadian alternatives that will preserve the taste of traditional dishes.

Dairy products: key differences and substitutes

Sour cream

Traditional Ukrainian sour cream is 15–20% fat, sour, and thick.

Canadian alternatives:

  • Daisy sour cream — the most popular among Ukrainians
  • Crème fraîche — fat content and taste similar to sour cream
  • Bles-wold sour cream (18%) — Co-op
  • Kozak homemade sour cream — at European Market
  • Homemade recipe: 3/4 cup heavy cream + 1/4 cup buttermilk, leave at room temperature for 12–24 hours.

Tvorog (Tvorog)

Differs from cottage cheese in texture and taste.

Best substitutes:

  • Farmer’s cheese (Pressed cottage cheese)
  • Dry curd cottage cheese (Dairyland)
  • Quark — Co-op, Edelweiss Village
  • Homemade cottage cheese:
  1. Mix 4 liters of whole milk + 1 liter of buttermilk
  2. Let stand at room temperature for 24 hours
  3. Heat over low heat until separated
  4. Strain through cheesecloth for 5–6 hours

Flour: understanding protein

Protein content:

  • Canadian all-purpose: 13.3%
  • Ukrainian (2019): 12.58%, (2023): 10.96%
  • American all-purpose: 10–11%

Recommendations:

  • For dumplings and pies: pastry flour or all-purpose + cake flour (3:1)
  • For bread: all-purpose or bread flour
  • For cakes: reduce water by 10–15%

All white flour in Canada is enriched with: B vitamins, folic acid, iron.

Cereals and grains

Buckwheat

Where to buy:

  • Kalinka European Food Market
  • European Market & Deli
  • T&T Supermarket
  • Instacart

Alternatives:

  • Quinoa
  • Steel-cut oats
  • Brown rice
  • Bulgar wheat

Recipe for “Canadian buckwheat”:

  • 1/2 cup buckwheat + 1.5 cups water + salt, cinnamon
  • Bring to a boil, then simmer for 15–20 minutes

Millet

  • Millet — at Bulk Barn, health food stores
  • Quinoa — a more affordable alternative
  • Pearl barley — for soups

Oils and fats

Sunflower oil

Alternatives:

  • Finger Lakes Organic Sunflower Oil
  • Canola oil
  • Avocado oil
  • Mild/light Olive oil

Replace 1:1

  • For baking: sunflower → avocado / mild olive oil
  • For frying: canola / avocado

Herbs and spices

Tarragon

Substitutes:

  • Fresh tarragon (1:1)
  • Fennel fronds
  • Fresh parsley
  • Celery seeds

Ratio: 1 tbsp fresh = 1 tsp dried

Where to buy:

  • The Spice Merchant
  • The Silk Road Spice Merchant
  • European Market

Ukrainian seasoning (homemade mix):

Dill, pepper, garlic, onion, parsley, carrot — mix in equal parts.

Vegetables and preserves

Beets

  • Fresh — in any supermarket
  • Beet kvass — for borscht (can be made at home)

Cabbage

  • Green cabbage — for stuffed cabbage rolls, borscht
  • Savoy cabbage — softer
  • Sauerkraut — in stores or homemade

Baked goods and desserts

Honey:

  • Buckwheat honey — Hutsul Coffee Factory
  • Wildflower honey — for baking
  • Maple syrup — for experimenting

Nuts and seeds:

  • Canadian walnuts
  • Hazelnuts
  • Sunflower seeds — at Bulk Barn

Practical tips for adapting recipes

General principles:

  • Start with small portions
  • Take notes
  • Replace ingredients gradually
  • Consider your family's preferences

Seasonal tips:

  • Summer: fresh vegetables, greens
  • Winter: frozen/canned supplies
  • Spring: experiments
  • Fall: preserves

Savings:

  • Bulk Barn — spices, seeds, nuts
  • Costco — large quantities
  • No Frills, Walmart — budget

Premium:

  • Cookbook Co. Cooks
  • Williams Sonoma
  • Italian Centre Shop

Recipes with adapted ingredients

Canadian-style cheese curds

  • 500 g farmer's cheese
  • 2 eggs, 3 tbsp all-purpose flour
  • 2 tbsp sugar, pinch of salt
  • Fry in canola oil

Borscht

  • Fresh beets + homemade beet kvass
  • Sour cream, fresh or dried dill
  • Canola oil for dressing

Vareniki

  • Dough: pastry + all-purpose (1:1), less water
  • Filling: farmer's cheese + sour cream

Storage of adapted ingredients

Dairy products

  • Farmer's cheese — 3–5 days
  • Crème fraîche — can be frozen
  • Homemade cottage cheese — best in the first 2–3 days

Oils

  • Avocado oil — in a dark place
  • Open sunflower oil — up to 6 months
  • Coconut oil — solid in cold temperatures

Spices

  • Store dry dill in an airtight container
  • Freeze fresh herbs in oil
  • Buy spices in small quantities

Conclusion

Adapting Ukrainian recipes to Canadian realities is a creative process that requires patience and openness. Calgary offers a wide selection of both authentic products and worthy alternatives that allow you to preserve your favorite flavors even far from home.