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NutritionWe understand that it can be difficult to eat healthy during this time due to limited product availability and the need to decrease exposures. Therefore, we made a list of various food substitutions that can be made to decrease the need to run to the store. This is also followed by various healthy recipes that require few ingredients. Lastly we have included easy nutrition tips to incorporate into your everyday life. Enjoy! (Español).

Food Substitutions

Milk: heavy cream thinned with water, evaporated milk lasts a long time
Butter: oil (if cooking), heavy cream for flavor
Cheese groups:
  • Cottage cheese, cream cheese, ricotta, fromage blanc
  • Cheddar, Colby, gouda, monterey jack, mozzarella, swiss
  • Asiago, gruyere, parmesan
Vegetables: Buy frozen or store in freezer so they can last longer
  • Chard, lettuce, spinach
  • Collard greens, cabbage, bok choy
  • Kale, mustard greens
  • Asparagus, broccoli, brussel sprouts, cauliflower, celery, eggplant
  • Beets, carrots, potato, parsnip, sweet potato, squash
  • Leeks, onions, scallions, shallots, spring onions
  • Basil, chives, chervil, cilantro, dill, mint, parsley, tarragon
  • Bay leaves, marjoram, oregano, rosemary, sage, thyme
  • Curry powder, garlic powder, onion powder, turmeric
  • Cardamom, coriander, fennel, lavender, nutmeg, saffron 
  • Allspice, ginger, peppercorn, mustard powder, sumac
  • Cinnamon, chili powder, cloves, cumin, nutmeg, paprika
*This list of substitutions has been adapted from NYT Cooking.

(Grape)fruit Vinaigrette for vegetables Recipe

This is a healthy dressing that can be used over any vegetables.


  • 1 grapefruit (or orange)
  • 1 teaspoon honey or agave syrup
  • Pinch of salt
  • 2 tablespoons vinegar (sherry, red wine, or cider)
  • 3 tablespoons extra virgin olive oil


  1. Squeeze ½ the fruit into a saucepan
  2. Add honey or agave and bring to a boil
  3. Reduce and remove from heat
  4. Whisk in salt, vinegar, and oil
  5. Peel and chop the remaining ½ of the fruit; add to saucepan
  6. Serve over vegetable of your choice


*Adapted from Martha Rose Shulman of NYT Cooking

Salmon and Tomatoes in foil Recipe

  • 4 tablespoons extra virgin olive oil
  • Salmon fillet, cut into 4 pieces
  • 12 cherry tomatoes, cut in half
  • Salt and Pepper to taste
  • ~16 leaves basil (any amount will do though)
  1. In 4 separate aluminum foil sheets, add half the oil
  2. Add salmon, tomatoes, basil, and salt and pepper to each
  3. Add the other half of oil and completely wrap in foil
  4. Bake at 500 degrees for 10-12 minutes (Optional: cook on stovetop over medium-high heat)
  5. Let rest for a minute; unwrap and serve
*Adapted from Mark Bittman of NYT Cooking

Spanish Style Shrimp With Garlic Recipe

  • 1¼ pounds shrimp, shelled and de-veined
  • Salt, to taste
  • 2 tablespoons extra virgin olive oil
  • 6 garlic cloves, sliced or chopped
  • 1 bay leaf, halved
  • 1 dried red chile or red pepper flakes (optional)
  • 2 tablespoons parsley, chopped (optional)
  1. Sprinkle salt on shrimp; let sit for 15 minutes
  2. Heat oil in pan over medium heat; add garlic, bay leaf and chile (if using)
  3. Cook 1 minute
  4. Turn heat up to medium-high and add shrimp
  5. Stir frequently, cook 2-3 minutes or until cooked through
  6. Remove from heat; Sprinkle with parsley (if using) and serve
*Adapted from Martha Rose Shulman of NYT Cooking

Healthy Habits

We encourage you to find more information like this through the ‘Search MyPlate Tip Sheets' on