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If you want to reduce butter in your diet, we recommend 7 ingredients with which you can replace it.
Yes, butter is delicious! And we use it in a bunch of recipes, from cakes, cookies or other sweets ( like this apple pie ) to pasta, soups or omelettes .
However, butter is considered one of the most unhealthy foods, one of those that burdens our body and which it is good to limit in our diet. It contains saturated fat, which increases LDL (the so-called “bad”) cholesterol – a factor that contributes to heart disease – and a lot of calories .
The positive thing is that we can replace butter with other ingredients in recipes, without negatively affecting the final result, which will have a taste and texture similar to the one it would have if it contained butter, but at the same time reduced fat and increased nutritional value .
7 ideas to replace butter
– Avocado
Avocado has a neutral taste and fatty texture and contains many nutrients (monounsaturated fatty acids, folic acid, potassium, vitamin C, fiber, etc.), which is why it is considered the ideal food to replace butter . Avocado is especially recommended in recipes containing chocolate or cocoa . Experts recommend using a 1:1 ratio.
– Olive oil
Another nutritious food is olive oil, the hallmark of the Mediterranean diet (which was ranked first in the list of the healthiest diets for another year ). It contains healthy fatty acids, elements with anti-inflammatory properties and is rich in antioxidants. You can replace butter with oil in a ratio of 1:1. If you use it in baked goods, keep in mind that it can give a slightly stronger flavor, especially if it’s extra virgin olive oil.
– Applesauce
This option can be used for sweet preparations such as muffins. It provides a natural sweetness , as well as extra moisture , while compared to butter it has far fewer calories and no fat. In general, for 1 cup of butter use ½ cup applesauce and ½ cup oil. You can adjust the ratio to your preferences and recipes.
– Mashed bananas
The banana is the food that is perhaps more famous than any other for its potassium content. Mashed bananas when cooked can provide a creaminess similar to that of avocado and a sweetness comparable to that of applesauce. For 1 cup butter, use ½ cup mashed banana and ½ cup oil.
– Nut butter
Nut butter , such as peanut butter or almond butter, is a great substitute. It gives foods a texture similar to that provided by animal butter, while at the same time offering extra fiber and protein . If using nut butter for the first time, substitute only half the amount of animal butter. Taste and if you like the taste, use more next time.
– Pumpkin purees
Pumpkin puree can provide moisture, creaminess and a slight sweetness to foods. At the same time, pumpkin is considered a nutritious food since it is a good source of carotenoids, a type of antioxidant that can reduce the risk of cancer and heart disease. Experts recommend using a 1:1 ratio.
– Strained yogurt
Finally, another option is strained yogurt, which leaves a creamy sensation and gives preparations a fluffy texture . Experts recommend using whole yogurt for this purpose, in a 1:1 ratio.
