We love butter, we find it indispensable in many dishes but there are many healthy alternatives.
It’s a beloved ingredient: important in some of our favourite cake recipes and in the simplest dishes : pastas. It is quite controversial and fortunately there are a number of different ingredients that you can use as butter substitutes in your meals. These allow you to enjoy its creamy texture but with increased nutritional benefits and less fat. Whether you want to spread on a piece of toast or bake a cake, these 9 healthy alternatives will melt seamlessly onto your plate.
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🧐 Focus on butter
Nutritional benefits
It is a good source of vitamin A. In addition, it plays an antioxidant role and contributes to good vision.
It also contains vitamin D.
Good for everyone!
A food suitable for people with lactose intolerance. Contrary to popular belief and dairy products, it does not contain lactose.
Caloric product
Butter is criticized for having a high energy value: 745 calories per 100 grams!
How to store butter?
Butter can be stored for a few days in the refrigerator at 4°C maximum. If butter is not covered, it takes on the odours of other foods in the fridge.
💡 Good to know
There are 4 types of butter, find your favourite! Raw, extra-fine, fine and churned.
Butter substitutes
Applesauce
Often used to replace oil in recipes, applesauce can also be used as an alternative to butter. If it works well in cake recipes… less so in Italian pasta! Replace half the amount of butter in your recipe with applesauce; if the recipe calls for one cup of butter, use half a cup of butter and half a cup of applesauce. If you don’t mind making your pastry too moist, replace all the butter with applesauce to cut out even more calories and fat.
Avocado
Avocado toast are the must have at your house? You are right ! Spreading mashed avocado on your bread is just as delicious and provides a dose of fibre, vitamin K and potassium. Although high in fat, it is monounsaturated fat – the heart-healthy kind – which helps reduce bad cholesterol and increase good cholesterol. You can also add it to your baking: replace half the amount of butter in your recipe with mashed avocado (this works well with biscuits). It is also perfect for lactose-free diets.
Vegetable oil
Vegetable oil is a well-known substitute for butter, for example when pan-frying. Did you know that you can use it in baking too? Just use 3/4 cup of oil for every cup of butter called for in a recipe. Touted as a heart healthy staple, oil is loaded with healthy unsaturated fats that are worth the extra calories. You can use any oil you like to suit your taste!
Greek yoghurt
Looking to add protein and moisture to your baked goods, without a ton of extra calories and fat? Think Greek yogurt! It will give your breads and cakes an amazing velvety texture, while adding a healthy dose of protein. Use ½ cup of Greek yogurt for every cup of butter needed. If you’re avoiding dairy, use soy yogurt instead.
Greek yoghurt
Vegetable butter is also a great alternative to butter. You can use any oilseed puree such as almonds, cashews, hazelnuts, etc. Replace the amount of butter with the same amount of almond puree and you’re done! In addition to effectively replacing traditional butter, this alternative will add a little extra flavour to your preparations.
Zucchini
Zucchini is an excellent alternative to butter because it is low in calories (17 kcal per 100g). Shave it finely to mix it into your preparation. Your cakes will be smooth and creamy!
Banana
Very well known to vegans and people who forget to buy eggs (because yes, they can also be replaced by eggs!), this trick to replace butter also allows you to do without sugar. It’s also a good anti-waste idea when your bananas are too ripe. Mash them into a puree and mix them into your mixture.
Lentils
yes, mashed lentils can replace butter! Their neutral taste means they can be added to any sweet or savoury dish. And legumes are excellent for your health, so let’s go for it!
Ricotta cheese
With 174 kcal per 100g, ricotta is not fatty. Indulge yourself with a soft and melting cake, what more could you ask for?
What will you dare to try?
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