We expect there to be continued challenges during these difficult times. Substituting items can be as easy as choosing Boneless Chicken Thighs 42 cents instead of Chicken Breast 96 cents by using these cost effective protein equivalents you can create your menu items at a fraction of the cost.

View our latest webinar Reducing Food Costs for more information and ways to effectively mitigate these cost increases! Review your menu and pricing several times each week, alter as needed. Other great baking-hack egg replacements include buttermilk, soft tofu, and yogurt.

Speaking of yogurt, did you know that delicious and nutritious Greek yogurt can be used in place of cream cheese, cottage cheese, sour cream, mayonnaise, and even butter? Whether baking desserts or popping a creamy casserole in the oven, reach for some Greek yogurt for a rich flavor.

For recipes, use a ratio for everything above except butter. Substitute a ¼ cup of Greek-style yogurt and ½ cup of butter for 1 cup of butter.

Want to save even more money? Whip up your own by using regular yogurt and coffee filters. We love this tart citrus for everything from lemonade to salad dressings, pasta dishes, and more. When lemons are hard to come by, reach for lemon juice concentrate. Plus, you can buy it in large quantities from your grocery supply store and keep it in the fridge longer than a lemon lasts.

Looking for the bright acidity of lemon juice without the pucker? Standard vinegar will do the trick! Buttermilk is a popular ingredient when making quick breads like pancakes, waffles, and biscuits.

It also can sometimes be difficult to find in stores. Grab some whole milk and add a bit of vinegar. The acidic quality reacts to the milk proteins causing a reaction that mimics buttermilk. The key is not to overdo it.

Mix 1 Tbsp vinegar with 17 Tbsp milk, stir, and let sit for a few moments, then use immediately. This should yield the equivalent of 1 cup of buttermilk. Cooking with fresh herbs is excellent when they are in abundance.

However, they might be hard to come by, especially during the holiday season. Instead, put dry herbs in your online grocery cart. They are readily available in bulk, less expensive than fresh, and will keep for months in your pantry. You can also get groceries delivered right to your door with our third-party grocery delivery partners.

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Dried goods like dried beans, pulses and grains such as lentils, split peas, rice, couscous or quinoa are also nutritious, long-lasting options that are tasty, affordable and filling. Rolled oats cooked with milk or water can serve as an excellent breakfast option, and can be spiced up with yoghurt, chopped fruits or raisins.

Children often need to eat a snack or two during the day to keep them going. Rather than giving kids sweets or salty snacks, opt for healthier options like nuts, cheese, yoghurt preferably unsweetened , chopped or dried fruits, boiled eggs, or other locally available healthy options.

These foods are nutritious, more filling, and help build healthy eating habits that last a lifetime. While using fresh produce may not always be possible, try to limit the amount of highly processed foods in your shopping basket.

Ready-to-eat meals, packaged snacks and desserts are often high in saturated fat, sugars and salt. If you do purchase processed foods, look at the label and try to choose healthier options containing less of these substances.

Try to also avoid sugary drinks and instead drink lots of water. Adding fruits or vegetables like lemon, lime, cucumber slices or berries to water is a great way to add an extra twist of flavour.

Cooking and eating together is a great way to create healthy routines, strengthen family bonds and have fun. Wherever you can, involve your children in food preparation — small children can help with washing or sorting food items while older children can take on more complex tasks and help to set the table.

Power your child's brain and body with these quick, nutritious and affordable recipes. Strategies for keeping everyone happy and healthy at mealtime.

Supercharge your child's learning through the power of play. UNICEF Parenting is now on WhatsApp.

Choose multigrain or whole wheat pasta instead of white pasta Select low-fat cheese over full-fat cheese Use fat-free yogurt instead of sour cream

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