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Easy ingredient swaps to limit your supermarket trips during lockdown

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Easy ingredient swaps to limit your supermarket trips during lockdown

Missing one or two ingredients in a recipe? In usual times we would make a quick trip to the supermarket and not think twice about it. In the midst of COVID-19 restrictions, we make ingredient swaps instead.

We’ve put together suggestions for ingredient swaps that you can use on our (or any other) recipes. Who knows, you might make a new family favourite recipe in the process!

Meat or meat alternatives

It might be titled chicken curry, but probably tastes just as good with beef, fish or tofu. Most of the time, the meat or meat alternative in a recipe could be swapped out for another protein source. You might just need to vary the cook time or how big or small you chop it up.


Vegetables are an easy one to swap out, and the more you vary your vegetable intake the better in terms of getting a variety of nutrients into your diet. Frozen and tinned vegetables are also a great alternative to fresh in times when you want to stretch your groceries out for longer.

Herbs and spices

Herbs and spices add an important flavour hit and may be a key ingredient, but they can also be swapped out. Try swapping fresh herbs for dried, and if it’s a pre-mixed herb or spice mix then try googling the individual ingredients as you might just find what you need in your pantry stash (e.g. mixed spice is mostly made of allspice, cinnamon and nutmeg).

Sauces and condiments

You’ve got the big ingredients but you’re missing the jar of pasta sauce or stir-fry sauce. Often you don’t need much to make a tasty sauce yourself.

  • For pasta dishes try a tin of diced tomatoes, tomato paste and dried herbs (see our Tuna & Veggie Pasta Bake)

  • For stir-fry recipes try salt-reduced soy sauce and (if you’ve got them) sesame seeds (see our Leftover Fried Rice)

  • Make a batch of our Hummus or Easy Guacamole as a sauce or spread to go on toasted sandwiches, burgers or wraps

  • Use curry powder if you don’t have curry paste (about 1 tsp of powder for 1 tbsp curry paste) (try our Beef and Vegetable Korma with curry powder instead).

Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz