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Ingredient substitutions for healthier recipes

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Cook up healthier recipes by swapping one ingredient for another:

If your recipe calls for:

Try substituting:

Plain or cake flour

Half of the amount with whole-wheat flour in baked goods

Bacon

Back bacon with fat removed

Shortening or oil in baked goods

Applesauce for half of the butter, shortening or oil in the recipe

Butter, shortening or oil to prevent sticking

Cooking spray or non-stick pans

Dry bread crumbs

Rolled oats or crushed bran cereal

Eggs

Two egg whites

Pasta

Whole-wheat pasta

Evaporated milk

Low fat evaporated milk

Fruit canned in heavy syrup

Fruit canned in its own juices or in water, or fresh fruit

Fruit-flavoured yoghurt

Plain yoghurt with fresh fruit slices

Full-fat cream cheese

Low-fat or smooth cottage cheese or low-fat cheese wedges

Sour cream

Fat-free or low-fat plain yoghurt

Mince

Extra-lean or lean mince

Cream

Evaporated milk or low fat evaporated milk

Mayonnaise

Low oil mayonnaise or salad cream

Meat as the main ingredient

Three times as many vegetables as meat in casseroles, soups and stews

Oil-based marinades

Wine, balsamic vinegar, fruit juice or stock

Salad dressing

Fat-free or low oil dressing or flavoured vinegars

Syrup

Pureed fruit, such as applesauce

Table salt

Herbs, spices or herb blends

White bread

Whole-wheat bread

White rice

Brown rice, wild rice or pearl barley

Full cream milk

Low fat or fat-free milk

 

For more on healthy eating and a guide to healthy living, click here to find out more.

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