Guide To Swapping Ingredients In A Recipe

Nutrition // Daniela Mondello, BNutrDiet

If there’s an ingredient in a recipe that you cannot eat due to being allergic or intolerant or you simply just don’t like it then it’s ok to swap it instead of changing the entire recipe.

Common ingredients people often swap:

Ingredient

Swap for

Prawns

Fish fillet

Seafood

Chicken

Mushrooms

Eggplant

Ricotta

Cottage cheese

Eggs

Tofu or legumes

Capsicum

Carrots

Avocado

Ricotta or hummus

Cheese

Avocado

Meat

Chicken, fish or tofu

 

The easiest way to swap is to try and select an ingredient that is similar and will go well within that recipe. For example, you can swap mushrooms for eggplant or prawns for fillet fish.

When swapping you will then need to work out the calories within the ingredient you are swapping and then replace it with the same calories from the new ingredient. You can use the Calorie Look Up Tool to help you do this: https://go.12wbt.com/calorie-lookup

If swapping ingredients becomes too difficult for a particular recipe then this is when you can use the customise feature and select an alternative recipe. Here’s a guide on how to do this: https://go.12wbt.com/help/682-how-do-i-customise-my-meal-plan

Also Read: Chocolate, the good, the bad and the ugly

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