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With everyone rushing to the grocery stores trying to find their go-to ingredients, it can be hard to find the foods you normally pick up. Here are some food swaps we’ve found that allows you to get all the nutrients you need without changing too much of what you're used to.

Bolognese sauce

Instead of trying to find canned tomatoes, try a bolognese sauce with less than 7g of sugar per serving. Bolognese sauces can still have a high tomato content and count one as one of your 5 a day.

Tomato paste

Tomato paste can make a great alternative to passata. Add water bit-by-bit till you get the right texture. Tomato paste and passata are high in the phytonutrient lycopene. Lycopene is what gives tomatoes their red colour and has been shown to improve cardiovascular health. The lycopene in tomato paste is also easier to absorb than the lycopene from a raw tomato. Thanks food processing!

Haricot beans

They’re baked beans without the tomato sauce. You can then use ketchup, canned tomatoes, passata or tomato paste to add flavor. Beans are high in protein, fiber and several vitamins and minerals.

Lentils, beans and couscous

Can't find any pasta or rice? Lentils, beans and couscous are super cheap, come in tins, microwavable pouches or dried. Try them in your favorite dishes or use them to make new ones. Just like wholemeal pasta and brown rice, legumes are high in complex carbs and release their energy slowly over time.

Fresh fruit and vegetables

Extend their shelf-life by making them into soups, sauces, jams and chutneys. They can be kept in the fridge for days, the freezer for months and jams at room temperature!

Buying two weeks worth of food for your household is about the right amount. Buying more than you need means others can struggle to buy food, especially if they can’t afford to stockpile or get out and about as easily.

So there you have it, a few simple swaps so you can carry on making your favorite recipes. It could also be a great time to use the new ingredients to try something different. 

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