The way we shop and eat has changed rapidly in the last few weeks.
We no longer eat out, we are at home more, pantry staples may not be available and planning what to cook for dinner is more about what is available in the supermarket rather than what the recipe says you need. Here is a table of ingredient swaps that might help your next shop:
If you cannot find….. |
Try…. |
Chicken breast
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Chicken thigh or tenderloins – use in the same ways as chicken breastChicken drumstick or a whole chicken – bake in the oven (whole or break in to smaller pieces for quicker cooking). Remove the skin and shred. Add to the recipe in the last stages e.g. add to curry once everything else is cooked or add to stir-fry once the veggies and sauce are ready to serveOr may be this is your opportunity to trial a vegetarian alternative such as chickpeas in a curry, tofu in a stir-fry, black beans in Mexican or felafels in a wrap
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Minced meat/chicken
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Use an alternative meat or chicken e.g. if the recipe calls for beef mince, you may be able to buy chicken, turkey, pork or veal minceBuy chicken thigh and pulse it a few times in a food processor to break in to small pieces (this will not be as even as minced chicken but may work well enough for the recipe you haveTry lentils instead – this works well in a bolognaise or shepherd’s/cottage pie
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Canned goods
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Use fresh instead! For example, dice fresh tomatoes instead of canned onesSoak dried beans (some may also require boiling) instead of canned Use fresh or frozen corn instead of cannedTry raw, fresh beetroot grated or roast it yourself, or you can buy beetroots already cooked and vacuum packed in the fruit & veg aisle
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Frozen foods e.g. vegetables and fruit
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Use fresh instead! You may even like to chop extra and freeze it yourself. For example, if you only need half a broccoli, chop the remaining half in to florets and freeze in a container or ziplock bagUse an alternative type e.g. if no frozen berries, try a new fruit in your smoothie instead e.g. frozen pineapple and fresh banana
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Pasta and Rice
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Use potato instead e.g. bolognaise sauce on baked potatoesUse couscous/quinoa/teff/faro instead. Use zucchini pasta instead. Add bread or a bread roll to satisfy your fuelling needs
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Flour
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Try using alternative flours if available e.g. quinoa, oat, gluten free, buckwheat (note: if you are baking these flours will act differently to wheat flour in some recipes so be adventurous and experiment!)Dry rolled oats in a food processor will grind down to a flour. Add baking powder (1 tsp per cup of flour) and this will act similarly to plain flour. Add 1 tsp baking soda (per cup of flour) as well and this will act like self raising flour.
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You may also like to investigate meal delivery services such as Hello Fresh, You Foodz or Marley Spoon to assist with keeping you well nourished. Some local restaurants are offering takeaway meals and grocery shops at reasonable prices also.
Food has always been a way for us to connect, socialise and enjoy time together. While physically we may have to do this at a distance, we encourage you to still catch up for a coffee together, cook and eat dinner together or simply chat over brunch; just in our new normal way, using a digital method.
Lets use our community to help each other – are there other smart swaps you have been using when your favourite supermarket item is not available.