If you’re cooking at home more than usual, you may find yourself with limited options. This alphabetic list will provide some helpful tips for swaps and substitutions you can make to still enjoy the recipes you love. Whether you have organic or conventional, fresh, frozen, or canned, fruits and vegetables in all forms provide flavor and nutrition. #HaveAPlant and stay safe!

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Every year, the Environmental Working Group (EWG) puts out a list called the “Dirty Dozen and Clean Fifteen”. The “Dirty Dozen” and “Clean Fifteen” are lists of the fruits and vegetables that are believed to contain the highest and lowest amounts of pesticide residues, respectively.

In the light of current events, I was shocked to learn they plan to roll out the newest update of this list on March 25, 2020. While Americans are panic buying food, toiletries, cleaning supplies, and more, I can’t help but think this is entirely tone-deaf, unnecessary, and downright harmful to public health efforts. In much the same way that supplements, cleanses, and unsubstantiated health claims are dangerous now more than ever, so too is the Dirty Dozen list.

The nutrients in fruits and vegetables, in any form, conventional or organic, support health in a multitude of ways. It doesn’t take a nutrition degree to know that these foods are good for us. Why encourage any type of messaging that dissuades us from eating certain types of produce when our health is threatened by a global pandemic?

Peer reviewed research shows fear-based messaging regarding pesticide residues resulted in low-income consumers stating they were less like to purchase any produce — organic or conventional. Sensationalized headlines and messaging taken out of context is confusing at best, harmful at worst.

I shared some quick facts about this in my post, “Do I Need to Eat Organic Fruits and Veggies?” I encourage you to check it out to learn why the Dirty Dozen list is not something to base your shopping habits on. While I’m pro-choice when it comes to food, I want to make sure you have the facts to make an informed and empowered choice!

You can also use the Pesticide Residue Calulator to learn how many servings you can safely consume of common fruits and vegetables.

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All that being said, I know it’s a tough time for many right now. Food insecurity and scarcity are very real threats to families in every community, and many are forced to make difficult choices or seek support from food pantries, food banks, and non-profits.

Canned, frozen, and dried produce are all acceptable substitutions in recipes for simple, affordable, and nourishing home-cooked meals.

So if you’re looking to make a swap that doesn’t drastically change the outcome of your favorite recipes, refer to this list for some alternatives.

What can I substitute for FRUIT?

Fruit is a delicious choice for snacks and meals alike. With many options for fresh, frozen, canned, or dried, you will likely find a similar alternative that preserves the essence of your recipe. When in doubt, a smoothie is a wonderful way to blend what you have into a form that provides great nutrition and taste but doesn’t rely on a fresh form for presentation. 

APPLES: Pears, Asian pears, or water chestnuts (as in a salad to provide a crispy texture), applesauce (plain, sweetened, or flavored)

APRICOTS OR PLUMS: Dried apricots or plums, peaches (canned, fresh, or frozen)

AVOCADO: Prepared guacamole, applesauce (if adding moisture to a baked recipe)

BANANAS: Applesauce (if adding moisture to a baked recipe), shredded zucchini (as in baking bread or muffins)

BERRIES: Nearly all berries are interchangeable, but know that blackberries and raspberries contain larger seeds and may affect texture. Frozen or dried berries may also be used

CHERRIES: Raspberries, blueberries, blackberries, or grapes; for tart cherries, try cranberries. Dried cherries

GRAPES: Cherries, raisins

MANGO: Papaya or cantaloupe. May also substitute other tropical fruits as needed or use a frozen/packaged version (such as the sealed plastic containers/cups)

ORANGES: Grapefruit, pomelos, clementines (brand name Cuties or Halos), tangelos, or tangerines. Also look for canned mandarin oranges or packaged versions (such as the sealed plastic containers/cups)

PEACHES: Apricots, plums, or nectarines. Canned or frozen peaches (sliced or chopped)

PINEAPPLE: Oranges. Canned or frozen pineapple

RHUBARB: Cranberries (fresh or frozen) or tart cherries. In certain recipes, you may also be able to use canned cherries, cherry pie filling, or maraschino cherries

What can I substitute for VEGETABLES?

Vegetables are among the most versatile ingredients out there! In many recipes, such as stir-fries, soups, stews, and casseroles, there are endless possibilities to use what you have available. Lettuce greens for salads, sandwiches, and wraps are also easily swapped. Just remember that the texture and color may vary depending on whether you use fresh, frozen, or canned (although they are equally nourishing)!

ASPARAGUS: Green beans, snap peas, or broccoli rabe. To reduce food waste, you can also use the stalks of broccoli (cubed or cut into strips)

BEETS: Turnips or rutabagas. Canned beets (storebought or home-preserved)

BELL PEPPERS: Mild cabbage-like Napa or Savoy, or frozen bell peppers

BROCCOLI: Broccoli rabe, frozen florets, cauliflower

BRUSSELS SPROUTS: Cabbage, broccoli, cauliflower (as in a sheet pan meal, roasting, or stir-fry)

CABBAGE: Brussels sprouts (shredded or shaved), radicchio

CAULIFLOWER: Broccoli, broccoflower, Romanesco, or broccoli rabe

CARROTS: Parsnips, or try frozen or canned versions instead of fresh

CORN: Frozen or canned corn, hominy (canned or homemade), frozen edamame

CUCUMBER: Celery, kohlrabi, or water chestnuts

EGGPLANT: Zucchini or summer squash; celery root

FAVA BEANS: Lima beans or edamame (frozen are fine)

FENNEL: Celery, kohlrabi, broccoli stalks

GREENS LIKE KALE, CHARD, ESCAROLE, MUSTARD, BEET GREENS, OR BOK CHOY: All interchangeable; cooking time will vary depending on the thickness of their leaves and stems; or use cabbage

GREENS FOR COOKING, LIKE SPINACH OR ARUGULA: Watercress or Napa cabbage, mustard greens, chard

JÍCAMA: Radishes, especially daikon; kohlrabi

LEEKS: Onions, shallots, or scallions

LETTUCE AND SALAD GREENS LIKE ARUGULA, MESCLUN, ICEBERG, ROMAINE, SPINACH, AND SO ON: Raw, they’re all virtually interchangeable

MUSHROOMS: Canned mushrooms, drained and rinsed

ONIONS: Shallots, the white part of leeks or green onions. Frozen chopped onions also available in most grocery stores

PARSNIPS: Carrots

SHALLOTS: Any onion, especially red, or the white part of leeks or green onions (if they are on the larger side). Can also experiment with fresh, dried, or pickled garlic

SNAP OR SNOW PEAS, OR FRESH PEAS: Frozen shelled peas, canned peas, or frozen winter mix (often includes other veggies so adjust measurements accordingly)

SWEET POTATOES: Carrots, parsnips, or winter squash (butternut or acorn squash). Canned yams, frozen sweet potatoes

TOMATOES: Canned tomatoes, tomatillos. Other options include stewed tomatoes, canned tomato sauce, or tomato paste

ZUCCHINI: Yellow squash, delicata or pattypan squash

What can I substitute for HERBS?

Herbs are highly perishable in their fresh form and often don’t last as long as we’d like. If a recipe calls for a measured amount of fresh herbs, know their dried forms are sometimes more potent. Start with a little, then add more according to taste. If you’d like to preserve fresh herbs, consider chopping and incorporating into butter or oil and freezing in an ice cube tray or other small container. 

Sauces such as pesto or chimichurri also freeze well and can be used weeks or months later. 

BASIL: Cilantro, mint, chives, or parsley. Many of these herbs are interchangeable and flavor can be adjusted to your preference. Consider adding a dried Italian herb blend

CILANTRO: Parsley, basil

TARRAGON: Dill, mint, chives (fresh or dried)

ROSEMARY: Thyme, sage, oregano (fresh or dried)

SHALLOTS: Onions, leeks, garlic

LEMONGRASS: Lemon or lime zest, or lemon or lime juice

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In closing, please remember to wash your produce! According to the FDA, washing produce under running tap water can reduce and often eliminate pesticide residues (if they are present at all) and reduce the risk of food-borne illness.

What helpful swaps and substitutions have you discovered recently? Leave a comment or link to a recipe you learned to modify based on what you have.

Thanks for reading, stay safe and be well!