One of the best ways to make healthy eating simple, enjoyable, and affordable is by swapping some ingredients for more vegetables. Not only are veggies a budget-friendly option, they can improve your health by boosting your intake of fibre, vitamins and minerals.
Why veggie swaps are a win-win
Swapping out more expensive, less nutritious ingredients for veggies is a great way to improve your health and stretch your grocery budget. Veggies can be used in place of higher-calorie or pricier ingredients, offering the same texture and even more flavour.
By making these swaps, you can enjoy the benefits of better nutrition:
• Lower grocery bills: Vegetables are often cheaper, especially when choosing in-season or frozen veggie options.
• Better nutrition: Vegetables provide bundles of essential nutrients.
• More flavour: Fresh vegetables can add new textures and tastes to your meals.
Here are some easy veggie swaps you can try today!
Swap creamy sauces for cauliflower and coconut
Why it works: Cauliflower can be used to create creamy, velvety sauces without the need for heavy creams or dairy. By blending cauliflower with coconut milk (or another non-dairy milk), you can make a rich, satisfying sauce that’s perfect for pasta or curries.
Tip: For extra flavour add garlic, onion, or a sprinkle of nutritional yeast to your cauli-coconut mix.
Swap pasta for zucchini noodles (zoodles)
Why it works: Zucchini noodles, or “zoodles”, are a fantastic way to enjoy the familiar texture of pasta while upping your veg count. Use a spiralizer or vegetable peeler to turn zucchini into noodles and toss them in your favourite sauce.
Tip: Zoodles work best when lightly sautéed or eaten raw in salads. They can be topped with your favourite pasta sauce, pesto, or even a little olive oil, salt and pepper.
Swap rice for cauliflower or broccoli rice
Why it works: Cauliflower rice is an incredible swap for traditional rice. It’s high in nutrition and provides a similar texture when chopped finely. You can also mix cauliflower or broccoli rice with regular rice to add extra nutritional value to your dish. It’s a great way to add more veggies to your meals without sacrificing the feeling of eating a hearty grain. Cauliflower or broccoli rice is perfect for stir-fries, curries, or as a base for tacos or grain bowls.
Tip: You can easily make cauliflower or broccoli rice at home by pulsing the florets in a food processor or finely grating them. Don’t forget to include the stalks! Cook it in a pan with a little olive oil for a few minutes and you’re all set.
Swap Mashed potatoes for mashed sweet potatoes or pumpkin
Why It works: Sweet potatoes and pumpkin are more nutrient-dense swaps for regular potatoes. They’re naturally sweeter, packed with fibre, and full of vitamins like A and C. They also offer a creamy texture when mashed.
Tip: Try adding a little cinnamon, nutmeg, or garlic to your mashed sweet potatoes or pumpkin for an extra layer of flavour.
Swap chips for veggie chips
Why It works: Veggie chips made from sweet potato, zucchini or even kale are a healthier alternative to store-bought potato chips. They’re easy to make at home by slicing your veggies thin, seasoning with a little olive oil, and baking them in the oven until crispy. Enjoy the crunch of chips without the unhealthy fats and preservatives.
Tip: Get creative with your veggie chip options. Stock-up on low-cost veggies and try different combinations of sweet potatoes, beets, and carrots for a colourful, nutrient-packed snack.
Give swaps a try!
Making healthier and cheaper veggie swaps is a simple way to eat more vegetables, save money on groceries and improve your health. These ideas are also a great way to use any leftover veggies, saving money by cutting back on food waste. By getting creative in the kitchen and thinking beyond the usual ingredients, you can enjoy delicious meals that are packed with flavour and nutrients – all while keeping your budget in check.
Content developed in conjunction with VEG Education and Velisha Farms.