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Running low on key ingredients? Try these swaps.

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Running low on key ingredients? Try these swaps.

Have you been running low key ingredients like eggs or milk? Try some of these simple food swaps below to help extend a recipe, prevent an unnecessary trip to the supermarket. Ingredient substitutes also help to prevent food waste and save money.

Food Item

Recipe Swap

Milk

UHT milk

Evaporated canned milk

Dried milk powder

Coconut milk

Soy milk

Yoghurt

Home made yoghurt using powdered yoghurt mix

Lite sour cream

1 teaspoon lemon juice mixed with 1 cup milk

Homamade labneh or tzatziki

Grated cheese

Use half the amount of grated cheese and replace the other half with grated zucchini/carrot in wet dishes and for topping tacos/pizza.

Use half the amount of cheese and replace the other half eith multigrain breadcrumbs or rolled oats for pie toppings

To thicken a sauce, use 2 heaped teaspoons of cornflour mixed in a quarter cup water or milk and stir into sauce. For cheese sauce also then add in 1 cheese slice and stir over a low heat until thickened

Butter / margarine

Reduce the amount in recipes by about a quarter and replace with apple puree for sweet recipes or pumpkin/sweet potato puree for savoury recipes

Sauces

Dilute creamy sauces with evaporated skim milk.

Dilute pasta or tomato based sauces with canned tomatoes.

Eggs

For 2 eggs, replace with ½ cup mashed banana/pumpkin/sweet potato for sweet recipes

½ cup applesauce

Mix 1 tablespoon chia/flax seeds with 3 tablespoons water and wait to thicken.

Meat / Chicken

Bulk up casseroles and soups with vegetables, canned tomatoes or legumes (beans, chickpeas, lentils) to replace meat.

Pastry

For a pastry base, cover pie plate base with rolled oats. Rub in ½ cup grated cheese. Carefully pour filling on top before baking.

Place a wrap or tortilla on the bottom of the pan or springform tin and pour filling on top.

Stock

Replace with 1 tablespoon soy sauce or Worcestershire sauce per 1 cup boiling water and stir well

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