If you can’t access canned tomatoes and/or passata, try:īuying a reduced salt tomato soup (add water if it’s too thick) TIP: The children in your service could get their 2 serves of dairy a day from foods like yoghurt or cheese, instead of milk, if needed.įresh, frozen, and canned fruits and vegetables are all nutritious options that can usually be substituted with each other quite easily.Ĭhoose canned fruit in natural juice (not syrup), and canned vegetables with no or little added salt. Instead of using milk when cooking: try using fruit puree (sweet baking), water (sweet or savoury), or stock (savoury cooking). Make sure they provide at least 100mg of calcium per 100ml of milk. Milk: Fresh milk, UHT milk, powdered milk, calcium-fortified milk alternatives such as soy milk, oat, rice, or almond. TIP: Eggs are a tasty and affordable protein food too. If you have trouble buying meats, or if you want to make a meat-free dish, you can use legumes or tofu as a protein substitute. Try minced or diced red meat, chicken breast, chicken thigh (skinless), pork, fish (fresh, frozen, or canned in spring water). You can generally substitute any meats with another meat to get a similar result. Or if you don’t have rice or noodles, you could serve a stir-fry with toast. Think outside the box: If you don’t have lasagne sheets, you could use flat breads. TIP: You could use potato as a carbohydrate instead of breads or grains in your dishes. You could also mix these products with wheat flour. If using large amounts for baking: you could use gluten-free flour (if available) or oat flour (make your own by blending oats in a blender), or try a new recipe that uses a something different, like spelt flour.
If using small amounts (for example to thicken a sauce): corn flour, oat flour, rice flour. Pasta and grains: rice, pasta, barley, cous cous, noodles, quinoa, semolina, polenta.īreads and crackers: bread, wraps, rolls, pita, focaccia, pizza bases, wholegrain crackers.This will help you provide enough foods from the five food groups in line with the menu planning guidelines. The following ingredients can often be substituted for each other to provide a similar amount of food from the same food groups.
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