There are some standard ingredients that are found in a lot of recipes and foods, be that white flour, butter, salt or cheese. Of course there is nothing wrong with these ingredients – we know that everything in moderation is a good rule of thumb for adhering to a balanced diet. But swapping some of these ingredients can make your favourite dishes more nutritious and filling, which can help contribute to keeping a balanced diet!
Dairy
Cheese
(i.e. in pizza, lasagna or other pasta dishes…
- Feta cheese
- Plant-based cheese (i.e. cashew cheeses)
- Nutritional Yeast
- Tofu
- Spinach
(Nutritional yeast has a nutty, slightly salty, and also somewhat cheesy flavour. Test it out by sprinkling it over popcorn, or your next bowl of pasta!)
Grains
White four
- Whole wheat flour
- Oat flour
- Nut-based flours (almond, hazelnut..)
- Legume-based flours (i.e.chickpea)
White rice
- Whole grain/brown rice
- Whole grain couscous
- Quinoa
- Cauliflower rice
Baking
In baking, there are some standard ingredients that are found in almost all recipes, such as sugar, all- purpose flour, butter and oils, and eggs.
Of course there is nothing wrong with these ingredients – but swapping some of these ingredients can make your baked delicacies more nutritious and filling, which can help contribute to keeping a balanced diet whilst enjoying your favourite treats.
You can even consider adding fruit or veggies to your treats to boost their nutrient content – try adding spinach, zucchini, or whatever you like to your baked goods!
White/brown sugar:
- Unsweetened apple sauce (ratio 1:2) Mashed bananas
- Dried fruit purée (i.e., plum), or whole dates
- One can generally cut out 1/4 of the sugar in a recipe without a noticeable difference!
Eggs:
- Chia seeds: 1 Tbsp of chia seeds mixed with 3 Tbsp of water. Let thicken for around 15 min. This equals one egg.
- Flax seeds: Same distribution as above! Let thicken for about five minutes, until texture is egg-like.
White flour:
- Whole Wheat Flour
- Nut- or legume-based flours (i.e., almond, hazelnuts, chickpea…) Oat Flour
- Black Beans: In brownie recipes, using black beans adds some fiber and protein. You can substitute with a measure of 1:1.
Butter and oil:
- Avocado Greek Yoghurt
- Unsweetened pumpkin purée (for oil: 1:1).
| Instead of… | Try… | |
| Regular spaghetti… | – Whole wheat spaghetti – Spaghetti squash – Spiralized veggies (i.e. zucchini) | Substituting veggies is a great way to get in part of your veggies for the day – and extra fiber! |
| Cheese in pizza, lasagna or other pasta dishes… | – Spinach – Nutritional Yeast – Feta cheese – Tofu – Plant-based cheese (i.e. cashew cheeses) | Add an extra boost of iron and fiber, and many other vitamins and minerals! |
| Tortilla or pita… | – Whole wheat wrap/tortilla – Rice paper – Big leafy green | Great to make lunch a bit lighter, and to get in some greens! |
Condiments and spices
Put a twist on your classic condiments, or try something new!
| Instead of… | Try… | |
| Mayonnaise… | – Light Mayo – Greek yoghurt – Avocado – Hummus | Greek yoghurt is lower on the fats, higher in protein – and you’d be surprised how similar it tastes in dishes! |
| Salt or salted herbs… | – Fresh or dried herbs! | An easy way to cut down on salt without having to sacrifice flavour. |
| Store-bought dressing… | – Lemon – Olive oil and vinegar with dried spices (i.e. basil, oregano, pepper…) – Balsamic vinegar | You’d be surprised by how much added sugar can be in bought sauces. Instead, try making your own, i.e. olive oil vinaigrette! |