Butter is a dairy product that is widely used in making various ingredients. It is made from refined milk products. However, some people with certain conditions should not consume butter, so have provide other ingredients to replace it. For that, we’ve put together some healthy substitutes for butter that you can use for a variety of purposes.
The process of whisking the milk or cream will separate the milk from the liquid. This means that this remaining fat will become butter. However, some people refuse to use butter for several reasons, including:
- High in saturated fat content
- Has an intolerance to casein, it is a protein in milk
- Have lactose intolerance
- Or they have made certain pattern choices, for example as vegetarians, of course they don’t eat milk or animal products.
If you want to bake and don’t want to use butter, you can try some of the butter alternatives below. So, you can bake, grease or for cooking purposes.
1. Olive oil
One of the ingredients that can replace butter is olive oil. Olive oil has long been used for a variety of cooking purposes in the Mediterranean diet. For cooking or baking purposes and various kitchen activities that are used for smearing, you can use olive oil as a substitute.
Olive oil does not contain saturated fat but monounsaturated fat. Of course this has many health benefits compared to using butter because it does not contain monounsaturated fats.
For people with heart disease or those who are not suffering from it, consuming olive oil is highly recommended for better health. In a 2014 study, it was found that consuming olive oil regularly can reduce and lower the risk of cardiovascular disease.
In addition, single unsaturated fats are also good for controlling blood sugar and eliminating cholesterol in the blood. However, whether olive oil or butter, they are calorie rich oils. So, to get the benefits of olive oil, we have to consume it in moderation (not too much).
More: 4 Signs of High Cholesterol
The next substitute for butter is ghee. Ghee is a type of butter too, but it’s clear and tastes spicy and unique. As with coconut oil, the use of ghee should be compared to using butter. If you want to replace butter, then use 1: 1, either for cooking or for roasting purposes or as a polish.
Ghee is higher in moisture than butter, so sometimes in certain recipes one has to change the amount of ghee. Ghee is great at replacing butter in baked goods and needs to be cooked at high temperatures.
3. Greek yogurt
Greek yogurt is a substitute for butter as well as it is high in protein. It is also commonly used in many baking recipes. Of course using Greek Yogurt will add aroma and taste to your food.
To replace the staple in baking, if you choose greek yogurt, you should choose full-fat yogurt so that it can keep the baked food moist. If you use full-fat yogurt, it is likely that the baked goods will taste dry.
As an alternative for those of you who cannot use or consume butter is avocado. Avocados are more nutritious and healthier to eat. But in the culinary world it is not only a source of nutrition but also as a substitute for butter for various baked goods. Replacing butter with avocado means replacing saturated fat with unsaturated (healthy) fat.
See also: Sandwich Nutrition Facts
5. Pumpkin puree
Pumpkin is a healthy fruit serving a variety of nutrients, especially vitamin A. Pumpkin puree is also the best substitute for butter, especially for those of you who can’t eat butter.
Also see: Benefits of Pumpkin Leaves
However, pumpkin is said to be thinner than other butter substitutes. So using it must be appropriate so as not to dilute the food. You should use about 3/4 the amount of butter.
Apart from pumpkin, there are bananas which have a lot of nutrients and nutrients. Adding bananas to baked goods can also nourish and replace your butter. It’s completely fat-free.
However, in some recipes, adding bananas instead of butter can change the taste of the actual recipe.
6. Coconut oil
Coconut oil in several options can also be a substitute for butter. However, it is not recommended in all baking recipes because some recipes that use coconut oil can change the taste of the food. It will taste like coconut, but the finer the oil, the less coconut-like flavor will be lost.
Using coconut oil is good for health because it contains various substances in it.
Applesauce is a popular substitute for butter in baked goods. Using applesauce can reduce the calorie content in food and can increase the content of other nutrients.
Using applesauce can add sweetness to it, so if you try to replace butter with applesauce it is less sweetening your food.
8. Nut butter
Peanut butter can also be an alternative to replace butter in various baked goods. The healthiest peanut butter is almond butter because it is rich in antioxidants and various other substances. Using peanut butter can add fat and nutrients to your diet.
It can also change the taste of food, because using peanut butter can add density to food.
9. Mashed bananas
One more alternative to butter, namely mashed banana. Just like using pumpkin, mashed bananas can also add nutrients and provide more extra vitamins and are fat free.
But replacing butter with bananas can add flavor to your baked goods.
Read also: Natural Remedies for Stomach Pain
Those are 9 alternatives to butter that you can use in various baked goods. But you have to pay attention to the levels, sometimes you have to be more and sometimes you have to be less so as not to make your food too much different by using butter.