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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.
Drizzle fruit with manuka honey and bake.  
Place under the grill until golden brown. 

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)