Whether you’re substituting for speed or replacing unhealthy ingredients for alternatives – take a look at our handy chart below.
Substitute ingredients
|
|
Ingredient |
Replace with these |
Brown sugar (1 cup) |
1 cup whole white sugar and 1/4 cup golden syrup |
Baking powder (1 tsp) |
1/4 tsp baking soda and 1/2 tsp cream of tartar |
Breadcrumbs |
Use rolled oats, crushed bran cereal or plain cracker crumbs |
Chocolate finely grated (30g) |
Use 3 tbsps cocoa and 1 tbsp margarine |
Cocoa (1 tbsp) |
1 square of unsweetened chocolate |
Desiccated Coconut |
Shredded or desiccated nuts & dried fruits |
Cornflour (1 tbsp) |
2 tbsps plain flour |
Cottage cheese |
1 cup ricotta sauce (Whisk ricotta, salt and pepper until smooth) |
Cream, reduced-fat cream, evaporated skim milk, natural yoghurt |
All these can be replaced with each other most of the time. |
Crumble toppings |
Crush packet of sweet biscuits. |
Fresh ginger |
1/2 tsp ginger powder (or to taste) |
Honey |
Use jam, sugar or golden syrup |
Macaroni Cheese topping |
Crushed rice crisps add a slightly crispy baked finish. |
Mayonnaise |
Natural yoghurt |
Meat (as the main ingredient) |
Triple the amount of vegetables on pizzas, casseroles, soups and stews. |
Milk |
Milk powder and water |
Olive oil |
Butter, coconut oil |
Raisins or sultanas |
Dried currants, cranberries, pitted prunes, dates |
Ricotta cheese |
Dry cottage cheese |
Self-raising flour |
1 cup flour plus 2 tsps baking powder |
Stock cube |
Use vegetable cooking water, marmite or vegemite |
Sugar |
Manuka honey |
Tomato juice |
Add 1/2 cup tomato sauce to 1/2 cup of water |
Vinegar |
1 tsp lemon or lime juice, or 2 tsps white wine |
HEALTHIER SWAPS YOU CAN MAKE
|
|
Ingredient |
Replace with these |
Sugar |
Stevia sweetener |
Cream cheese |
Ricotta cheese or cottage cheese |
White bread of wraps |
Wholemeal bread or wraps |
Butter or margarine |
Avocado |
Whole milk |
Skim milk or nut milk |
Flour |
Oat bran |
Pasta noodles |
Zucchini noodles |
Sour cream |
Greek yoghurt |
Salt |
Herb seasonings |
Rice or mashed potato |
Finely chopped cauliflower (cauliflower rice) |