We suspected it all along: butter, used almost automatically in everyday cooking, isn’t the best choice for a balanced diet! It mainly provides saturated fats, so it’s worth cutting back on it if you want to adopt a more varied diet. That’s why we’re sharing some alternatives to replace it in the kitchen, so you can keep enjoying your food. You’ll also find a few tips for swapping out whole milk, white sugar and crème fraîche.
Fat is actually an essential part of our diet, even when we’re trying to look after our figure! But you still need to know how to choose the right kind. In short: go for foods rich in unsaturated fats, and cut back on those that are mainly saturated. Butter, for instance, is made up of around 60% saturated fat, so it’s best enjoyed in moderation, as part of a varied and balanced diet.
What can you use instead of butter in cooking?
Olive oil
Olive oil is a plant-based ingredient that mainly provides unsaturated fats. You can use it for cooking, in salads, and even in baking! Coconut oil, walnut oil, and other plant-based oils are also great options.
Nut butter
Almond, hazelnut, walnut butter… Rich in fibre, calcium and vitamin E, these alternatives are ideal and have the same consistency as softened butter. The taste is wonderfully satisfying — you’ll wonder how you ever lived without them!
Dairy products
Dairy products such as fromage frais, ricotta or fat-free quark can replace butter in baking, lightening your recipes and reducing the calorie content of your desserts!
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Banana
You can also mash bananas into a smooth purée and use it just like softened butter. Choose very ripe bananas for the best flavour and texture — they’re much easier to mash.
Courgette
Surprising, but true — courgette can be used in a cake to replace butter entirely! You’ll get a wonderfully moist texture, with a vegetable that contains vitamins and fibre. In general, courgette makes your bakes beautifully soft and tender.
Apple sauce
As well as replacing butter, apple sauce can also stand in for sugar in your recipes! It should be 100% apple with no added sugar. It works in a wide range of preparations — even for a lighter chocolate cake!
Avocado
Avocado deserves a place on the plate of any active woman: it mostly contains unsaturated fats. Simply mash it into a smooth paste and use it as a butter substitute.
What about replacing milk, sugar and cream?
Now that you know what to use instead of butter, here are a few tips for replacing whole milk, white sugar and crème fraîche. These are also worth cutting back on if you’d like to cook in a more balanced way.
Whole milk
Whole milk is fairly high in calories. To lighten your recipes, switch to a plant-based milk such as soya, almond or hazelnut milk. It works beautifully in all your baking too!
White sugar
White sugar is best enjoyed in moderation, and it’s fairly easy to replace in your daily routine! Cut back on it and turn to more natural alternatives instead. Stevia, honey, maple syrup: perfect in your tea or coffee, and great in your recipes too.
Crème fraîche
To avoid this high-fat ingredient, simply swap it for fromage blanc! It’s a lighter choice and packed with protein. Fromage blanc works beautifully in both sweet and savoury dishes.
So, ladies, are you going to give these a try? Replacing butter and other high-fat ingredients is so simple when you want to cook more balanced meals! Have you discovered any other clever swaps? Feel free to share them in the CelluBlue Community!
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